How to know if stress is the reason you’re sick

Daily life can turn into personal battles in a world inundated with responsibilities and tasks. Financial difficulties, work pressure and toxic relationships can lead to prolonged periods of stress with negative health effects without us even noticing.

Mental Health First Aid (MHFA) defines stress as our body’s response to pressure, and is often triggered when we experience something new or unexpected. “When we feel like we have little control over a situation and experience distress, we may start to notice the initial psychophysical symptoms,” said clinical psychologist Juvenal Arnelas. Mild headaches, dizziness and gastrointestinal problems are some of the symptoms that often appear during times of stress.

Mild symptoms are manageable, but getting seriously ill is another matter. In its March 2023 review of stress effects on the body, the American Psychological Association (APA) found that while the human body is equipped to handle stress in small doses, prolonged or chronic stress can have more serious effects. “What comes first? The mental reaction or the physiological response? Typically, the mental reaction initiates the cognitive process, which triggers the physiological response. There is a real connection between illness and symptoms of stress,” said Arnelas. Headaches and neck and shoulder pain are some of the first signs. “First, we must ask ourselves, ‘Can I control this situation or not?’ With more control, we have fewer symptoms. The less control we have, the more uncertainty, the stronger the physical reaction.”

The APA study reveals that stress can affect all body systems, including vulnerable areas and existing health issues in the respiratory, cardiovascular, endocrine, gastrointestinal, nervous and reproductive systems. “Stress hurts you when it’s uncontrollable. We must learn to accept it as part of life. Perspective is key. For instance, stressing about finances can be overwhelming, triggering physiological reactions and more pain,” said Arnelas.

What happens if we don’t manage our stress?

If we don’t manage stress, could it lead to illness? Yes. According to the Journal of the American Medical Association (JAMA), 60%-80% of primary care visits may be stress-related. “Chronic stress can weaken immunity and lead to more frequent illnesses. When the body is stressed, it releases cortisol, a hormone that can cause inflammation when produced excessively,” said Julia Kogan, a psychologist and expert in chronic stress, sleep and psychological behaviors that interfere with health. “Inflammation helps fight germs and diseases in the short term. However, chronic stress can disrupt our immune system and worsen chronic diseases. Chronic stress also decreases white blood cells (lymphocytes), which defend against infections, making us more susceptible to colds, flu and other infections.” Stress can also affect sleep and aggravate existing medical conditions. And then there are all the ways we try to cope with food, alcohol or other unhealthy habits, which can make us more vulnerable to serious illness in the long term.

The key to effectively dealing with stress is figuring out the underlying cause. “It’s important to realize that we can’t control or analyze everything. It’s not the end of the world when we don’t have control,” said Arnelas. “Instead, let’s shift our focus to gaining perspective on the situation. When we do this, we have better control over the emotional, painful and punishing aspects of stress that cause illness.”

How to handle stressful situations

If one cannot actively deal with stress, there are strategies and tools to prevent and manage it. Breathing and meditation techniques, and physical activity like dance, yoga and walking are all powerful ways to release tension. Researcher Nazaret Castellanos explains how meditation influences the brain-body relationship. “The brain needs to connect with the other organs. The mind relies not just on the brain, but the entire body. Studies show all the time how the brain and body communicate.”

There are other natural methods of controlling stress that delve into its root cause. A 2021 study on mind-body energy healing therapies analyzed techniques based on mantras, meditations, breathing exercises, physical exercises and relaxations that spring from the belief that human thoughts, feelings and emotions can affect both physical and mental wellbeing. The study identified promising therapies that integrate energy medicine with the modern medical system. Techniques like music therapy, cognitive-behavioral psychological therapy, reiki and mantra chanting are effective, non-invasive, and safe for stress management.

Another way to handle stress is by acknowledging and your emotions and adapting. “Can we do anything about situations we can’t control?” asks Arnelas. “If not, just accept the things you cannot change. Because without your health, nothing else really matters.”

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