The Impact of Stress on Your Health: Understanding and Managing It

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Stress is a common part of daily life, but excessive stress can harm both your physical and mental well-being.

During National Stress Awareness Month, it's important to understand the health impacts of stress. What exactly does stress do to our bodies? When does it become a problem, and how can we cope with it? And what about stressors that are persistent, like a demanding job or caregiving responsibilities?

To shed light on these questions, I spoke with CNN wellness expert Dr. Leana Wen. Dr. Wen is an emergency physician and adjunct associate professor at George Washington University. She has also served as Baltimore's health commissioner.

CNN: Why does stress affect the body?

Dr. Leana Wen: When we feel stressed or threatened, our body releases hormones that speed up our heart rate, raise blood pressure, and increase blood sugar levels. These hormones also shift energy away from certain bodily functions like the immune system and digestion. This is a natural response that dates back to our ancestors needing to react quickly to danger, like being chased by a predator. These "fight or flight" reactions are normal and can actually be beneficial in situations like helping an athlete perform better or aiding a student in staying awake to study for a test.

Continuous stress can cause various chronic issues in the body. This state of constant "fight or flight" can result in anxiety, depression, and other mental health issues. Physical symptoms may include headaches, muscle tension, abdominal pain, and sleep problems. Additionally, chronic stress can weaken the immune system, affect memory and concentration, and increase the risk of high blood pressure, diabetes, heart attack, and stroke.

Stress can lead to all sorts of health problems.

Stress can lead to all sorts of health problems.

Grace Cary/Moment RF/Getty Images

CNN: Stress is a common experience for everyone, but when does it become a concern?

Wen: It's normal for people to feel stressed in response to specific events that cause stress, like the birth of a child, starting a new job, going through a divorce, or losing a loved one. The issue arises when stress becomes a constant part of daily life.

Be on the lookout for warning signs such as mental health concerns or physical symptoms of stress. These can include new heart palpitations, abdominal pain, or headaches. Some individuals may turn to alcohol or drugs as a way to cope with stress, so changes in substance use could indicate underlying stressors.

It's important to assess how stress is impacting your daily life. Are you struggling to function at home, work, or with friends? If you find yourself unusually irritable and lashing out at loved ones or colleagues, it could be a sign of excessive stress.

Writing your irrational thoughts down is the first step to unpacking them.

Writing your irrational thoughts down is the first step to unpacking them.

Peter Rutherhagen/Johner RF/Getty Images

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CNN: Why should we be aware of excessive stress and try to reduce it as a health priority?

Wen: Stress is like high blood pressure or high blood sugar in that it can be modified in our lives. While we may not be able to change the stressor itself, similar to how we cannot change our genetic predisposition to certain health conditions, we can control our reaction to it. Our response to stress is what ultimately impacts our health outcomes. If stress negatively affects our health, just like high blood pressure or diabetes, it is important to find ways to minimize these effects.

CNN: So, what are some strategies we can use to manage stress?

It's important to understand that there are both effective and ineffective ways to deal with stress. Some individuals may resort to unhealthy coping mechanisms because they provide temporary relief, but they come with serious consequences. Turning to alcohol, drugs, binge-eating, or smoking are examples of unhealthy coping strategies.

Self-awareness is key. Reflect on your past experiences with stress - have you relied on these harmful coping mechanisms before? If so, be mindful of these tendencies and make an effort to avoid them when faced with stress in the future.

It's helpful to anticipate stressful situations in advance. Are you facing a big deadline at work soon? Or perhaps a family gathering that may bring about negative emotions? Knowing what to expect can prepare you to handle the situation better.

I also recommend creating a list of stress relief techniques that have worked for you before. Trying out new techniques can be beneficial too. For instance, deep breathing exercises can be useful during stressful moments and mindfulness meditation can help afterwards.

I love to exercise! Research shows that exercise is a great way to handle stress. It lowers stress hormones and boosts endorphins, which are chemicals that make us feel good and can help us relax and feel happier.

Non-alcoholic beverages are seen at Hekate Cafe and Elixer Lounge on January 20, 2023 in New York City. Alcohol-free bars, dance parties and “sober curious” events in New York City are experiencing an uptick in popularity with people drinking less and looking for alternative solutions to enjoying nightlife not centered around alcohol.

Non-alcoholic beverages are available at Hekate Cafe and Elixer Lounge in New York City on January 20, 2023. These establishments cater to a growing trend of alcohol-free bars, dance parties, and "sober curious" events in the city. More and more people are choosing to drink less and seek out alternative ways to have a good time without alcohol.

Michael M. Santiago/Getty Images

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CNN: What is your advice for people who have stressors in their lives—such as a hard job or caregiving responsibilities—that can’t easily go away?

Wen: Dealing with stressors like a demanding job or caring for others can be tough. Ideally, it would be great to tackle the root of these stressors. But sometimes, we find ourselves in situations that we can't easily change.

It's important to acknowledge that you may not always be able to change a situation that is causing you stress. However, what you can control is how you react to the situation.

Self-awareness and self-care play a crucial role in managing stress. Take note of when you start feeling overwhelmed - maybe you notice tension in your muscles or experience stomach discomfort or restlessness. These are signs that you should try techniques like deep breathing, meditation, or other exercises to help you relax in the moment.

It is important to prioritize self-care for both short- and long-term benefits. This means engaging in activities that bring you joy and help you relax amidst life's stressors. Whether it's going for a walk with a friend, tending to your garden, playing with pets, reading a good book, or any other activity that brings you happiness, setting aside time for yourself is like giving yourself a therapeutic break from stress.

Recognizing the impact of stress on your overall well-being, focus on enhancing other aspects that contribute to good health. Ensure you get enough restful sleep, opt for nourishing whole foods over highly processed ones, and manage any underlying medical conditions like high blood pressure. If stress is affecting your mental or physical health, don't hesitate to reach out to your healthcare provider for support and guidance.

Editor's P/S:

The article delves into the multifaceted nature of stress and its impact on our physical and mental well-being. It highlights the importance of recognizing excessive stress as a health concern and provides valuable strategies for managing it. While stress is a natural response to challenging situations, its chronic presence can lead to a myriad of health issues. Understanding the physiological effects of stress, such as the release of hormones that increase heart rate and blood pressure, is crucial in comprehending its potential consequences.

The article emphasizes the need for self-awareness and self-care in managing stress. It suggests techniques like deep breathing exercises, mindfulness meditation, and exercise as effective ways to reduce stress levels. Additionally, it underscores the significance of acknowledging stress triggers and developing coping mechanisms to proactively address them. For individuals facing persistent stressors, such as demanding jobs or caregiving responsibilities, the article advises prioritizing self-care, engaging in activities that bring joy and relaxation, and seeking professional support when necessary. By understanding the impact of stress and adopting healthy coping mechanisms, individuals can enhance their overall well-being and mitigate the negative effects of stress on their health.