Stress is always there in the background for most of us. How it feels is personal. Some people thrive under pressure, while others feel overwhelmed quickly and need to rethink their whole routine just to stay steady. Both experiences are valid.
Stress is sneaky
Chronic stress is a serious health issue that affects many of us. It is easy to miss because it often shows up as physical symptoms, so you may not link them to stress at all. Ongoing stress can take a toll on your body, your mind and your relationships. It can come from work, money, safety, family or even your own health.
When you’ve been running on stress for a long time, it often shows up as:
- Poor sleep and waking often during the night
- Waking tired and feeling flat
- Trouble concentrating or staying focused
- Mood changes, such as feeling short-fused, irritable, anxious or low
- Hair thinning or shedding all over the scalp, typically about three months after a major stressful event or injury
- Digestive trouble, such as burping, reflux, bloating or pain, which can lead to nutrient gaps
- Weight gain, especially around the middle
- Frequent colds or chest infections
How stress works in the body
Your brain and adrenal glands work together to protect you from danger. When your brain senses a threat, it signals your adrenal glands (two small glands that sit on top of your kidneys) to release the stress hormones adrenaline and cortisol.
Long ago, the threat was a sabre-toothed tiger. Today, it might be an overflowing inbox or money worries. The body’s response is still the same.
In short bursts, this is useful. Adrenaline sharpens your focus, and cortisol raises your blood sugar so you have energy when you need it. Problems start when these hormones stay high day after day. That can lead to physical and mental exhaustion, along with the symptoms listed above.
That’s why it helps to manage stress as it happens, rather than letting it build.
Is stress affecting your health?
Stress may be affecting your health if you answer yes to any of these four questions. Many people don’t link stress with their sleep, mood, immunity or weight, so it helps to check each one.
Are you sleeping badly?
When stress keeps cortisol high, your body makes less melatonin, the hormone that helps you fall asleep and stay asleep. That’s one reason you can feel exhausted but still be unable to switch off at night.
Are you irritable or short-fused?
When adrenaline stays high for weeks or months, it can wear down your reserves of important neurotransmitters such as serotonin and dopamine, the hormones linked to feeling calm, motivated and content. Your body needs certain nutrients to make these, and under constant pressure, those nutrients can run low. With less serotonin to draw on, you’re more likely to feel short-fused, flat or unable to focus.
Do you get sick often?
If you’re catching colds regularly, stress may be weakening your immune response. You may also notice you get sick once the pressure finally eases, such as at the start of a holiday. This is sometimes called leisure sickness.
Are you gaining weight around your middle?
Elevated cortisol can keep blood sugar higher for longer, which can contribute to weight gain, often around the waistline, even if your eating and exercise haven’t changed. If you’re trying to lose weight, supporting a healthier stress response can be an important part of the plan.
If any of these sound familiar, your body may be asking for a little more support with stress.
How to manage stress
The most direct approach is to remove the source of the stress. Most of us can’t walk away from our careers or busy lives, though, so these habits can help ease the load:
- Move regularly: Aim for at least 30 minutes of exercise on most days, with a mix of strength training and cardio. If you’re starting from scratch, walking is a simple first step
- Eat for steadier energy: Start the day with a protein-rich breakfast, such as eggs or a protein smoothie. Regular meals with enough protein and fibre can help keep your blood sugar steady, so your energy, mood and motivation last longer through the day
- Make time to recover: Step away from whatever is causing you stress and spend time alone doing very little, away from work and caring for others. This gives your nervous system a chance to move into its calmer “rest and digest” mode
- Build in everyday calm: A regular meditation practice helps, and so do activities you love, like gardening, cooking or watching a good film. Doing these regularly can help you feel calmer and recover more quickly from stressful days
When testing may help
Testing may help if you’ve made these changes and still feel stretched. A blood test for cortisol and DHEAS (another hormone made by your adrenal glands) can show how your adrenal glands are responding to stress. If you’d like to explore testing, our practitioners can talk you through your options and help build a plan that’s right for you.
