Something I have come to realize is that stress is a normal part of life. Yes, you shouldn’t overdo it, but feeling stress once in a while is totally normal and can also be a good motivator for getting things done. But when it becomes chronic and you experience it often, it can lead to health issues and damage your mind and body.

I want to dive into the deep biology of stress so we can understand exactly what we are dealing with. As they say, you cannot fight what you don’t know, and I will discuss it thoroughly in this article. Like I mentioned, stress can sometimes be beneficial, especially for people who work, but it can also pose a danger to your health when not managed properly.

SO WHAT IS STRESS?

Stress is your body’s natural reaction to perceived challenge, demand, or threat. In science, stress is described as a sequence of psychological evaluations that trigger biological responses. Two main physiological systems are activated:

The fast system: the sympathetic nervous system and the adrenal medullary (SAM) response. It releases adrenaline and noradrenaline, which increase heart rate and blood pressure. This is what causes and triggers the immediate “fight-or-flight” mode.

The slower system: the hypothalamic-pituitary-adrenal (HPA) axis. This releases cortisol, which mobilizes energy and modulates many bodily processes like metabolism, immune activity, and sleep.

These systems are complementary and shape how the body reacts to both long-term and single stressors

HOW AND WHY IS STRESS HARMFUL TO THE BODY       

Numerous research being done have shown that stress is harmful to the body and causes long-term health risks such as:

Mental health: When your stress levels are high, you are at a higher risk of depression, anxiety, and PTSD. Psychological stress alters brain circuits that regulate mood and threat response.

Cardiovascular disease: Prolonged activation of SAM/HPA raises heart rate, blood pressure, and metabolic strain, leaving you at higher risk for heart disease.

Immune and inflammatory changes: acute stress temporarily mobilizes some immune functions, but chronic stress tends to increase pro-inflammatory cytokines and dysregulate immune response.

Increases aging: Multiple studies show associations between chronic stress and telomere length, a biomarker often interpreted as accelerated cellular aging; however, effects vary and are typically small to moderate.

HOW TO ACTUALLY REDUCE STRESS

There are ways you can reduce stress, and I am going to tell you how.

Exercise: Studies show that regular physical activities reduce stress, anxiety, and depression. Both aerobic exercise and resistance training help. It is very good not just for your body but for your mind as well.

Poor sleep hygiene: I hate to break it to you, but your sleep can also affect your stress levels. Poor sleep amplifies your stress responses and HPA dysregulation. Consistent sleep schedules, reducing late caffeine and screens.

Breathing exercises: Slow breathing actively autonomic system toward the parasympathetic system and reduces subjective stress. Although this hasn’t been proven, it does help, and with the help of other strategies

Go for stress management programs: Stress management programs consistently reduce stress and anxiety symptoms across many populations.

Like I said, Stress can be a very good tool when used right, but it can put you at health risk when you are constantly stressed. I will be going into how to reduce stress and how to build a stress management plan. Goodluck!