Stress is a protective response of the body that triggers beneficial adaptation mechanisms, increasing physical and mental activity, preparing us to react quickly in critical situations. Such stress can be useful in the short term, as it helps to cope with immediate challenges.
However, chronic stress can lead to exhaustion, decreased immunity, and serious physical and psychological problems. It can manifest itself not only through emotional states, but also physiologically. And our bodies have their own ways of warning us that they are in “fight or flight” mode.
Activation of the sympathetic nervous system: fight or flight
One of the first physiological signals we experience during stress is the activation of the sympathetic nervous system. When we are faced with danger or a difficult situation, our body automatically triggers the “fight or flight” response. This releases adrenaline and noradrenaline, hormones that prepare the body for a rapid response.
A study conducted in Journal of Clinical Endocrinology & Metabolism in 2018, showed that during stressful situations, levels of cortisol, the main stress hormone, increase dramatically, which increases heart rate and blood pressure. This mechanism is usually effective in the short term, however, when stress is prolonged, persistently elevated cortisol levels can have a negative impact on the heart and blood vessels, increasing the risk of cardiovascular disease.
For long-term adaptation of the body to stressful situations, it is necessary to learn to restore balance after such reactions, using relaxation techniques, yoga or meditation, which help calm the nervous system.
Changes in breathing
In response to stress, we often start to breathe faster and more shallowly. This is because the body is trying to get more oxygen in order to prepare for action. A change in breathing rhythm is one of the first physical reactions we may notice.
In a study published in Frontiers in Psychology in 2017, found that stress significantly alters breathing patterns, which increase heart rate. These changes help the body mobilize resources for a response, but in the long term, this can contribute to breathing problems, including panic attacks.
Breathing control, particularly deep breathing practices, can be effective in combating stress. Slowing down your breathing rate helps activate the parasympathetic nervous system, which promotes calmness and reduces anxiety.
Muscle tension
Another clear physiological signal of stress is muscle tension. When you're stressed, your body subconsciously prepares for a physical response, so your muscles can become tight, especially in areas like your neck, shoulders, and back. This feeling of tension can be accompanied by pain or even spasms.
According to a study published in Psychophysiology In 2019, participants who were exposed to stressful situations showed significant increases in muscle tension in the neck and shoulders. When this mechanism works for a long time without recovery, it can lead to chronic pain, migraines, and limited mobility.
It is important to remember that stress can be the main cause of various muscle pains, so they need to be properly diagnosed and treated with the help of specialists.
Sleep disturbances
People who are stressed often suffer from insomnia or restless sleep. This is because stress hormones, particularly cortisol, remain elevated in the body even at night, interfering with the natural sleep cycle.
In 2017, a study was conducted and published in Journal of Sleep Research, which found that stressful sleep disruption reduces the body's regenerative capacity and immunity.
To improve sleep quality, it's important to create healthy habits, such as turning off electronic devices before bed, reducing stress levels, and maintaining a consistent sleep schedule. Learning relaxation techniques before bed can significantly improve sleep quality by helping to lower cortisol levels and setting the body up for restful sleep.
Digestive disorders
The stomach and intestines have a direct connection with the nervous system, in particular through autonomic nervous systemStress can lead to gastrointestinal upset, causing bloating, pain, or even diarrhea. This process is often the first indicator of stress.
In a study published in Gastroenterology in 2018, it was shown that stress can lead to the development of irritable bowel syndrome (IBS). Prolonged stress can impair intestinal motor function and disrupt normal digestion.
To minimize this effect, it is important to include foods that support digestion in your diet, as well as use stress management techniques such as meditation and exercise to reduce anxiety. Establishing a healthy diet and stress-reducing practices can help normalize digestive function and improve overall well-being.
Stress is a complex physiological process that affects our bodies systemically. Understanding our body's signals allows us to respond to stress in a timely manner and take steps to reduce it.
