Chronic stress affects at least one in five people, particularly those aged 35 to 49, who often report feeling moderately to extremely stressed daily.[i] Certain professions, like those in health care and social assistance, are particularly stress-prone, with over one-quarter of employees experiencing high work-related stress. Factors such as heavy workloads, balancing responsibilities, and the emotional toll of “doing it all” contribute significantly to this issue.[ii] Understanding the profound impact of chronic stress on health requires an exploration of its definition, the body’s response, and the negative outcomes associated with prolonged exposure.

Your Body’s Alarm System

Stress functions as an internal alarm triggered by pressures from daily life including work, relationships, and unexpected challenges. While a small amount of acute stress can enhance focus and performance, excessive stress can drain energy and erode wellbeing, leading to various physical and mental health issues. It is crucial to recognize that stress is not only determined by external factors but also by individual perceptions and responses. For example, two people facing a new job may react differently: One may feel overwhelmed while the other views it as an exciting opportunity. This mindset plays a significant role in how stress affects individuals.

What Is Stress Response?

The stress response is a complex system that prepares the body for immediate threats. Here is how it works.

1. Perception of Threat: The brain detects a danger (whether real or perceived), signalling the body to prepare for action.

2. Activation of the HPA Axis: The hypothalamus releases a hormone (corticotropin-releasing hormone or CRH), prompting the pituitary gland to release another hormone (adrenocorticotropic hormone or ACTH), which instructs the adrenal glands to produce cortisol and adrenaline.

3. Fight-or-Flight Response: Adrenaline and cortisol prepare the body to confront or escape danger, leading to increased heart rate, rapid breathing, and muscle tension. The liver also converts stored glycogen into glucose for quick energy, while nonessential processes like digestion slow down.

The Role of Adrenaline

Adrenaline is crucial during the acute phase of the fight-or-flight response, enhancing the body’s ability to react quickly by:

• increasing heart rate and pumping blood efficiently;
• dilating airways for better oxygen intake;
• mobilizing energy by breaking down glycogen; and
• heightening alertness to improve awareness of surroundings.

Physical Impact of Chronic Stress

Chronic stress results in the constant release of cortisol which, while necessary for energy regulation, can keep the body in a prolonged state of alertness, leading to various adverse effects on health including:

Digestive System: Slowed digestion can result in gastrointestinal issues like indigestion, acid reflux, and irritable bowel syndrome (IBS).

Blood Sugar Levels: Frequent spikes in blood sugar increase the risk of insulin resistance and diabetes.

Immune System: Chronic stress suppresses immune function, making the body more vulnerable to infections.

Cardiovascular Health: Continuous release of stress hormones raises blood pressure and heart rate, potentially leading to hypertension and heart disease.

Bone Health: Elevated cortisol reduces bone density by suppressing the activity of bone-building cells and increasing bone breakdown, raising the risk of osteoporosis.

Thyroid Health: High cortisol levels disrupt thyroid-hormone production, slowing metabolism and leading to symptoms such as weight gain and fatigue, which may result in hypothyroidism if untreated.

Psychological and Emotional Effects

Chronic stress affects mental health, contributing to anxiety, depression, and cognitive decline. Elevated cortisol levels can impair memory and emotional regulation, affecting areas of the brain responsible for these functions.

Practical Tips on How to Manage Chronic Stress

Rationalize Control: Identify what you can control versus what you cannot to empower yourself and take actionable steps.

Reframe the Situation: View challenges as opportunities to shift your perception of stress positively.

Positive Thinking: Replace negative thoughts with positive affirmations to foster a calm state of mind.

Practice Mindfulness: Engage in deep breathing, meditation, or progressive muscle relaxation to activate the relaxation response.

Maintain Physical Activity: Regular exercise helps metabolize stress hormones and boosts mood-enhancing endorphins.

Seek Social Support: Engage with friends or family to share perspectives and alleviate stress.

Get Enough Rest: Prioritize sleep for mental clarity and to help reset the body’s systems.

Nutrient-Dense Foods: Consume healthy fats and low-sugar foods, such as avocados and fatty fish, to support brain health and mood regulation.

Support with Supplements: Consider a stress-support formula containing B vitamins, ʟ‑tyrosine, ashwagandha, and holy basil, alongside omega‑3 fatty acids, magnesium, and vitamin D for overall mental wellbeing.

Chronic stress affects physical and mental wellbeing, leading to various health issues. While acute stress can be beneficial, prolonged stress has detrimental effects that can erode quality of life. By actively managing stress through mindfulness, exercise, and support, individuals can mitigate its impact. Recognizing stress as a signal from the body encourages necessary changes to protect both physical and mental health. When faced with stress, take a moment to assess, breathe, and adjust to safeguard against long-term effects.

Annick Moffatt, ND

With more than 20 years of experience in the health domain, first in psychology, then as a naturopathic doctor, she brings a holistic approach to health problems.