How Does Stress and Anxiety Effect Our Body?

Stress and anxiety are a natural and inevitable part of our modern lives. Our bodies are perfectly able to handle them in small doses, however, when stress and anxiety become long-term or chronic, they can have serious consequences for our overall wellbeing.

From muscle tension to digestive issues, prolonged stress and anxiety can disrupt almost every system in the body. By understanding these effects, we can take steps to manage them more effectively.

What is the Difference Between Stress and Anxiety?

Stress is the response to a particular stressor or trigger, such as an exam or a life event like moving house or getting married. Once the event has passed, the stress usually goes away and we can go back to feeling normal again.

Anxiety is usually the result of prolonged stress, or a constant concern about something in the future that has not yet taken place. Anxiety is evolutionary, and it is our bodies natural response to a demand or threat. This can be either a physical or emotional demand, as well as a real threat or even a perceived threat. Let me repeat that again. We can feel anxious about a PERCEIVED threat!

 

For example, we can watch something on the news or TV and our bodies do not understand that this is something we are only witnessing, our bodies actually think whatever we are watching or listening to is happening directly to us.

We may logically be aware we are sitting on the sofa, however we are all familiar with how a thriller can make our heart beat faster and have us sitting on the edge of our seat, and a love story can bring us to tears of sadness and pain one moment, and immense love and joy minutes later!

We don’t need to experience these events first hand for our bodies to physically react and release the chemical hormones into our bodies that are appropriate to what we are seeing. While we may believe we are relaxing on the sofa, our bodies and interpreting everything in front of us.

This is why I encourage all of my anxious clients to be mindful of what they watch and listen to. We all have a choice, to doom scroll through depressing stuff, or watch something uplifting. Personally, I prefer to limit Social Media time as much as I can, as I want to be able to control what I see and react to.

 

Why Do We Have Anxiety?

To best understand anxiety, we need to go back to the time when humans were tribal and living in caves. Anxiety was triggered by the fear of an attack by a sabre-toothed tiger.

If, when we looked out of our caves, we saw any movement, we would become hypervigilant and have very focused vision. We would scan for danger to ensure we were safe to leave our camp.

Anxiety actually stopped us in our tracks and ensured we didn’t go wondering outside, where we would be at risk of becoming dinner. Or we instinctively knew to run home to the safety of our tribe if we saw movement when we were out hunting.

Anxiety can be credited for instinctively guiding each of our ancestors to overcame challenges that were unique to their time period, often under harsh and dangerous conditions, to enable them to survive long enough to pass on their genes. Without anxiety, we would not be here today.

 

Anxiety and Our Ancestors

Think about it, in order for us to have been born, we needed 2 parents, 4 grandparents, 8 great grandparents, 16 second generation great grandparents. You get the idea, it doubles with every generation. If we just go back 12 generations, you needed over 4000 ancestors.

How many struggles and battles have they survived? How many wars and famines? How many different diseases, without the knowledge and medication we have today? We have adapted to different climates, be it the ice age or the African savannas. Anxiety has kept us going. 

I totally understand first hand how anxiety may seem unpleasant, but it was, and continues to be, a vital survival mechanism.

 

New Reasons to Be Anxious

So while we don’t need to worry about tigers eating us anymore, our bodies and brains didn’t get the memo. Every time we check our inbox, or have an argument with a partner, our bodies instinctively react in the same way they did when faced with a tiger.

So, both stress and anxiety are a survival mechanism that help us react really quickly, and instinctively, in potentially dangerous situations. When we experience chronic stress and anxiety, our body releases stress hormones like adrenaline and cortisol to prepare us to run away or fight back.

While this instinctive response is a good thing, if left unaddressed, chronic long term stress and anxiety can lead to a wide range of health problems.

How Our Bodies Respond to Stress and Anxiety

When we are stressed or anxious, our body undergoes a series of automatic changes known as the "fight or flight" response.

This causes our heart rate to increase, our muscles to tense up, and our survival brain (our reptilian brain) to become more hypervigilant and alert.

As soon as the stressful or anxiety-provoking event has passed, our body should return to a state of homeostasis, what we call the “rest and digest” response, where we can start to feel calm and relaxed again. However, when stress and anxiety are constantly present and persistent, the fight and flight response remains continuous, and this places a constant strain on our body.

 

The Effects Stress and Anxiety Has On Our Body

Musculoskeletal System

When the body is stressed or anxious, our muscles naturally tense up. You may feel it in your jaw, your shoulders, your legs and other muscles.

This muscle tension is our bodies way of preparing us to run away from danger and is also guarding us against pain and injury should we be attacked. Over time, chronic muscle tension can lead to issues like tension headaches and pain, particularly in the legs, lower back, shoulders, neck and head.

For anyone who suffers from chronic pain, understanding the triggers for stress and anxiety by speaking with an anxiety therapist, can significantly improve overall well-being.

Respiratory System

Stress and anxiety can also impact our respiratory system, making our breathing shallow. For anyone with pre-existing respiratory conditions like asthma, chronic stress and anxiety can worsen symptoms.

Hyperventilation, or rapid breathing, is another common response when we are in flight and flight mode, and can sometimes trigger panic attacks.

Learning deep breathing techniques can help reduce these effects where we breathe out for longer than we breathe in.

When you see babies breathing, you will notice their tummy rise and fall. This is how we should all be breathing. Place your hand on your tummy, and as you breathe in, allow your tummy to expand fully. Notice the difference between breathing this way in comparison to how you normally breathe.

Cardiovascular System 

In moments of acute stress and anxiety, like rushing to meet a deadline or dealing with an unexpected issue, our heart rate increases and our blood pressure rises as our bodies pump more blood around. While these short-term effects are part of the body’s natural reaction, prolonged stress and anxiety can contribute to long-term conditions such as hypertension, heart attacks or a stroke.

Chronic stress and anxiety can also lead to inflammation in blood vessels, which raises the risk of heart disease, particularly in post-menopausal women who no longer benefit from the protective effects of oestrogen.

 

Endocrine System 

Stress and anxiety have a significant impact on our endocrine system, which regulates our hormones and produces adrenaline and cortisol, often referred to as the "stress hormone."

During a stressful event, an increase in cortisol can provide us with the energy required to deal with prolonged or extreme challenges by mobilising glucose and fatty acids from the liver.

Cortisol is naturally produced in our bodies at varying levels throughout the day, typically increasing in concentration when we first wake up and slowly decreasing throughout the day as we prepare to sleep. This provides us with a daily cycle of energy.

While cortisol is essential for managing short-term stress, chronic stress and anxiety cause the overproduction of this hormone, leading to problems like metabolic disorders such as diabetes, weight gain, and depression.

Gastrointestinal System 

The gut and brain are closely connected through hundreds of millions of neurons, and stress and anxiety can disrupt this communication.

Chronic stress and anxiety changes the balance of gut bacteria and can slow down or speed up digestion, leading to symptoms like bloating, constipation or diarrhoea. Over time, they can weaken the gut's protective barrier, allowing harmful bacteria into the bloodstream and causing inflammation.

Stress and anxiety can affect digestion and which nutrients the intestines absorb. Gas production related to nutrient absorption may increase. We may also turn to alcohol or tobacco when feeling stressed or anxious and this can result in heartburn and acid reflux.

Nervous System

The nervous system plays a central role in how our body responds to stress and anxiety. When we perceive a threat, the sympathetic nervous system triggers the fight or flight response, causing a rush of adrenaline and cortisol.

Over time, chronic stress and anxiety can keep this sympathetic nervous system in overdrive, leading to long-term health issues such as depression, and even autoimmune disorders.

The opposite of the sympathetic nervous system is the parasympathetic nervous system, which is the rest and digest response. This is triggered when we feel safe and calm.

Male Reproductive System 

Chronic stress and anxiety can have several impacts on the male reproductive system. Prolonged exposure to anxiety may lead to a decrease in testosterone levels, which in turn can reduce libido and negatively affect sperm production.

In some cases, chronic stress and anxiety might even lead to erectile dysfunction or impotence.

Over time, these issues may contribute to feelings of frustration and low self-esteem, exacerbating mental health challenges. It is important for men experiencing these symptoms to seek support, by speaking to an anxiety therapist, to help manage both the physical and emotional effects of stress and anxiety.

Female Reproductive System

For women, chronic stress and anxiety can disrupt the menstrual cycle, causing irregular periods or, in some cases, even missing periods altogether. Stress and anxiety can also worsen symptoms of premenstrual syndrome (PMS), such as mood swings, bloating, and cramps.

During menopause, stress and anxiety may intensify symptoms like hot flushes, night sweats, and mood changes. Additionally, chronic stress and anxiety can affect fertility, making it more difficult for women to conceive.

Practising stress management techniques, such as mindfulness or speaking with an anxiety therapist can help mitigate these effects and promote better overall health.

Immune System 

The immune system plays a crucial role in defending our bodies against infections and diseases.

However, chronic stress and anxiety can weaken the immune system, leaving us more susceptible to illnesses like colds, flu, and other infections.

The constant release of stress hormones, such as cortisol, can suppress immune responses, making it harder for our bodies to fight off pathogens. Over time, chronic stress and anxiety may also lead to increased inflammation, contributing to a range of long-term health issues, including autoimmune disorders. Strengthening the immune system through proper nutrition, exercise, and stress reduction techniques can help restore balance and improve overall well-being.

Mental Health 

Unsurprisingly, chronic stress and anxiety take a toll on our mental wellbeing. People who experience prolonged stress and anxiety may develop conditions such as anxiety disorders, depression, or burnout.

These mental health issues can interfere with daily life, making it difficult to focus, sleep, or enjoy activities that were once pleasurable. If left unmanaged, they can spiral into more severe conditions like panic attacks or clinical depression. Anxiety therapy, mindfulness practices, breathing techniques and getting enough sleep and exercise can be effective tools for managing these mental health challenges.

 

Skin 

Stress and anxiety don’t just affect internal systems – they can also manifest on the skin which is our largest organ. Skin conditions such as eczema, psoriasis and acne can be exacerbated by chronic stress and anxiety.

When stress and anxiety levels rise, the body produces more hormones, such as cortisol, which can lead to increased oil production in the skin, triggering acne flare-ups. Stress and anxiety can also worsen existing skin conditions by increasing inflammation or delaying the healing process.

Learning how to manage stress and anxiety through relaxation techniques, good sleep hygiene and self-care can help keep skin problems at bay.

 

 

How to Manage Chronic Stress and Anxiety

While it’s impossible to eliminate stress and anxiety from our lives entirely, we can take steps to manage them more effectively. Here are some strategies to help reduce chronic stress and anxiety:

Regular Exercise

Physical activity helps release endorphins, which improve mood and reduce feelings of stress and anxiety. Even a short walk in nature can make a difference, especially by trees or the water.

Mindfulness and Meditation

Practising mindfulness or meditation can help calm the mind, reduce anxiety, and improve overall mental well-being.

Journaling

Helps to get the thoughts out of your head and on to paper, where we are able to evaluate if there is evidence to back up these thoughts.

Download our Journaling Questions to Reduce Anxiety Workbook to understand which prompts will best help you

Healthy Diet

A balanced diet rich in fruits, vegetables, and whole grains can provide the nutrients our bodies need to combat the effects of chronic stress and anxiety.

Adequate Sleep

Getting enough sleep is essential for mental and physical recovery. Establishing a regular sleep routine can help reduce the impact of stress and anxiety.

Social Connection 

Don’t underestimate how talking to friends and family can help us process emotions and feel less overwhelmed by stress and anxiety.

Relaxation Techniques

Breathing exercises, yoga, or other relaxation methods can help lower stress and anxiety levels and promote a sense of calm.

Seek Professional Help for Anxiety

Speak to a trained Anxiety Therapist as they will help you get to the root cause of your anxiety, as well as provide you with additional tools and strategies to effectively manage stress and anxiety.

 

So, chronic stress and anxiety can significantly impact almost every system in the body, leading to a wide range of physical and mental health challenges.

By recognising the signs and learning how to manage stress and anxiety effectively, we can take steps to protect our overall well-being and improve our quality of life.

If You Need Further Support With Anxiety

If you need further support to overcome your anxiety and the accompanying symptoms, a trained Anxiety Specialist can prescribe a personalised plan to help you understand the underlying cause of your anxiety, as well as help develop healthy coping strategies that are focused around your individual needs.

Taking care of your mental wellbeing is an essential part of your overall well-being. Left unresolved, anxiety can spiral out of control and have a significant impact on relationships, work, school and family life.

So if you want to take the next steps to have a happier life where your fears no longer hold you back, click the link below and book a free no obligation consultation call.

Click on the button to book a call with an anxiety therapist

Additional Resources to Ease Anxiety

Read What Causes Anxiety? 

Read What Are The Different Types of Anxiety?

Read Can Mindfulness Help with Anxiety

Watch How to Feel Less Anxious

Watch How To Reduce Anxiety Immediately

Watch Breathing Techniques for Anxiety

Download Circle of Control and Influence worksheet

Download Cognitive Distortions worksheet

 

Here are 5 frequently asked questions (FAQs) about chronic stress and anxiety:

What are the early signs of chronic stress and anxiety?

Early signs of chronic stress and anxiety may include irritability, fatigue, difficulty concentrating, headaches, muscle tension, and sleep disturbances. People may also experience increased heart rate, digestive issues, and a constant feeling of being overwhelmed.

Can stress and anxiety cause long-term health problems?

Yes, chronic stress and anxiety can lead to long-term health problems. These include cardiovascular issues (such as high blood pressure), weakened immune system, digestive disorders, anxiety disorders and depression, and disruptions to reproductive health.

How does chronic stress and anxiety affect sleep?

Chronic stress and anxiety can make it difficult to fall asleep, stay asleep, or get restful sleep. Racing thoughts, worry, and physical symptoms like tension can interfere with a good night’s rest, leading to sleep deprivation and worsening of stress and anxiety.

Can chronic stress and anxiety affect my mental health?

Yes, prolonged stress and anxiety can lead to mental health conditions such as generalised anxiety disorder (GAD), depression, and panic attacks.

It can also contribute to burnout, which affects both emotional well-being and physical health.

What are some effective ways to reduce chronic stress and anxiety?

Some effective ways to reduce chronic stress and anxiety include practising mindfulness, regular exercise, getting adequate sleep, maintaining a healthy diet, and seeking professional help when needed. Techniques such as deep breathing, yoga, and meditation can also be beneficial.