Can Stress Lead to Illness?

This article has been medically reviewed by Dr. Sarah Adams, MD, a board-certified pediatrician with a thriving practice at Family Health Pediatrics. Dr. Adams also serves as Chief Medical Officer at a major healthcare organization.

Navigating the complexities of a global pandemic, remote work, and online schooling has undoubtedly been stressful. While we all face various stressors—from meeting deadlines to managing family chaos—each type of stress impacts our bodies differently. So, can stress make you sick? Unfortunately, the effects of stress are often not alleviated through simple relaxation techniques or self-care. It’s a much more serious issue.

Some stress can actually be beneficial, pushing us to make decisions and take action; this is referred to as positive stress, or “eustress.” However, stress turns negative, or “distress,” when we face ongoing challenges without respite, leading to chronic stress. Chronic stress can weaken the immune system, increasing susceptibility to illness. Studies suggest that 75 to 90 percent of all doctor visits are related to stress-induced health problems. If you’re concerned that stress might be impacting your health, here are some subtle signs to watch for.

Can Stress Cause Illness?

The simple answer is yes. Stress can manifest as a range of physical symptoms and illnesses. It triggers a biological response where the body releases hormones like cortisol and adrenaline. When stress becomes chronic, elevated cortisol levels can lead to various health issues including:

High blood pressure
Heart disease
Diabetes
Skin disorders
Asthma
Arthritis
Depression
Anxiety
Irritable bowel syndrome

If left unaddressed, chronic stress may even lead to more severe conditions like heart disease and cancer.

Symptoms of Chronic Stress

While many factors can prompt a stress response—such as job loss or exam anxiety—these reactions are usually short-lived. Chronic stress, however, results in a prolonged state of heightened alertness that burdens the body over time. Common contributors to chronic stress include demanding jobs, financial struggles, family health crises, and turbulent relationships. Here are some symptoms you might experience if you’re suffering from chronic stress:

Irritability
Inability to concentrate
Substance abuse
Poor dietary choices
Sleep disturbances or insomnia
Disorganized thoughts
Feelings of helplessness
Low self-esteem
Loss of libido
Anxiety
Frequent illnesses
Acne
Chronic pain
Decreased energy
Rapid heartbeat
Excessive sweating

Physical Effects of Stress

The nervous system regulates bodily functions such as heart rate and breathing. When stress becomes chronic, it takes a toll on the body. Some physical manifestations include:

Muscle tension and jaw clenching
Chest pain or heart palpitations
Fatigue or sleep issues
Dizziness and headaches
High blood pressure
Stomach or digestive problems
Sexual dysfunction

Emotional Symptoms of Stress

Stress can also lead to emotional turmoil. For some, symptoms may be more psychological, resulting in:

Depression
Anxiety
Irritability
Compulsive behaviors
Difficulty concentrating
Mood swings

How to Manage Stress

Effectively managing stress is crucial for both emotional and physical health. Here are some strategies that may help you:

Engage in physical activities like cycling, walking, or jogging to relieve tension.
Practice yoga or tai chi for relaxation.
Use meditation, mindfulness, and deep breathing techniques to reduce stress.
Identify stressors in your life and consider delegating or eliminating them.
Connect with friends and loved ones for support.

With consistent effort, you can lower your stress levels and alleviate symptoms. If stress persists and affects your health, it is crucial to seek advice from a healthcare professional.

The Three Three Three Rule for Anxiety

When feeling overwhelmed, the three three three rule can help ground you. This technique involves naming three things you see and hear, and moving three parts of your body to redirect your focus and calm your mind.

Herbal Teas for Stress and Anxiety

A warm cup of tea can provide comfort during stressful times. Certain herbal teas are particularly effective at promoting relaxation:

Peppermint: Known for its soothing properties for the mind and body.
Chamomile: This mild sedative can help reduce anxiety and promote sleep.
Lavender: Helps combat insomnia and sends calming signals to the brain.
Kava: Traditionally used in Pacific cultures, it may reduce anxiety and improve sleep.
Valerian: Known for its relaxing effects, it can help manage stress and boost mood.

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Summary

Stress can significantly impact both physical and emotional health. Understanding the differences between positive and negative stress is essential for managing its effects on your body. By recognizing symptoms, employing coping strategies, and seeking support when necessary, you can improve your well-being and reduce the risk of stress-related illnesses.

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