(This story was written by a student journalist in collaboration with the University of North Florida.)
Stress is a mental and emotional burden, but its effects go far beyond thoughts and feelings. According to the American Psychological Association’s 2023 “Stress in America” survey, nearly a quarter of adults in the U.S. (24%) rated their stress levels between eight and 10 — 10 being the highest level of stress.
When stress becomes chronic or ongoing, it triggers a physical response that can quietly take a toll on the body in some ways you might not be aware of.
Here are five surprising ways stress can harm the body and how to fight back.
What is the definition of stress?
Everyone manages stress differently, depending on their life circumstances, personality and genetics. But the toll stress takes on the body is similar for everyone who experiences chronic or ongoing stress.
When you’re stressed, your body releases adrenaline, cortisol and norepinephrine — hormones that activate the fight-or-flight response and help you react quickly to danger.
“Cortisol, the primary stress hormone, increases sugar, also called glucose, in the bloodstream, enhances the brain’s use of glucose and increases the availability of substances in the body that repair tissues,” according to Mayo Clinic.
“Cortisol also slows functions that would be nonessential or harmful in a fight-or-flight situation. It changes immune system responses and suppresses the digestive system, the reproductive system and growth processes. “
These hormones can be beneficial in certain situations (like when you’re preparing to give a speech) and the body typically returns to normal levels afterward. But excessive stress can result in an imbalance of these hormones and keep us stuck in fight-or-flight mode, making it difficult to cope. Over time, this can take a toll on both physical and mental health.
Chronic stress vs. stress: Here’s how to spot the difference
What’s the difference between stress and anxiety?
Stress is a reaction to external pressure, but can be easily confused with anxiety, which is an internal, ongoing sense of worry — even in the absence of an immediate stressor.
Anxiety is the body’s reaction to stress, and if it occurs frequently without proper treatment, it can negatively impact health, according to the National Institute of Mental Health. Like stress, anxiety can cause excessive worry, uneasiness, tension and physical discomfort.
What does stress do to the body? It might be worse than what you realize.
What triggers stress?
Stress can come from a variety of sources, like work or academic pressure, financial worries, health concerns, overstimulation, pursuit of perfectionism or major life challenges.
Among these, financial struggles and work-related stress often have the most significant impact on mental health. Occupational Safety and Health Administration (OSHA) says 83% of U.S. workers suffer from work-related stress and 54% of workers report that work stress affects their home life.
Even positive changes, such as a job promotion, can trigger stress.
What are warning signs, symptoms of stress? How to tell if you’re stressed
Here’s the (UK) Mental Health Foundation’s list of how signs of stress can make us feel:
If left untreated, these emotions can eventually lead to physical symptoms, making us feel even worse. The Mental Health Foundation says recognizing these hidden effects is crucial for managing stress before it leads to long-term health complications.
Here are five surprising ways stress can show up as symptoms in the body, according to Jefferson Health:
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Weakened Immune System: People who experience chronic stress may become ill more frequently because stress hormones weaken the immune system, making it less effective at fighting off harmful invaders. Chronic stress decreases the lymphocytes in the body. These white blood cells help prevent and fight off infections.
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Skin Irritation: Acne, psoriasis and eczema can increase with stress, because cortisol increases inflammation. Stress rashes typically show up as raised, red bumps known as hives. They can appear anywhere on the body, but most are found on the arms, chest, neck or face. Hives can vary in size, from small spots to large welts, and often develop in clusters. They may be itchy or cause a burning tingling sensation.
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Weight Problems: Chronic stress can either lead to unhealthy weight gain or unhealthy weight loss. Stress can cause GI upset, which is experiencing gastrointestinal (GI) discomfort. These discomfort symptoms include bloating, nausea, diarrhea and constipation—similar to an upset stomach caused by stress. This happens because the brain and stomach are closely connected, and stress hormones can interfere with normal digestion. GI upset usually leads someone to eat less. For others, a rise in cortisol levels due to stress leads to an increased appetite. Cortisol can boost energy, but it also triggers cravings for fatty, sugary and salty foods. This is known as “stress eating,” a phenomenon that often causes people to use food as a coping mechanism when feeling depressed, anxious, overwhelmed or under pressure. High cortisol levels can also reduce testosterone production, which may lead to muscle loss and slower metabolism, affecting how efficiently the body burns calories.
How to manage everyday stress
Recognizing and acknowledging the surprising ways stress can harm the body—from digestive issues to weakened immunity—emphasizes the importance of managing it before it affects overall health. While stress is inevitable, there are effective ways to keep it under control.
Here’s what the CDC recommends for healthily coping with stress:
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Take breaks from news and social media. Constant information about negative events can be upsetting.
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Keep a journal and practice daily self-gratitude.
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Spend time outdoors, either being active or relaxing.
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Connect with your community-based or faith-based organizations.
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Limit alcohol intake by choosing not to drink or drinking in moderation and avoid illegal drugs, prescription drug misuse and tobacco products.
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Continue with regular health appointments, tests, screenings and vaccinations.
Contributing: Lianna Norman, USA TODAY Network – Florida
This article originally appeared on Florida Times-Union: Warning signs, symptoms of stress to look for: How stress affects the body
