How Stress Affects Your Mind & Body

Stress
Written By Dr. Marnie Rogers-de Jong
Woman waiting for train

Stress is a huge issue for lots of people, and one that only seems to be getting worse over time. In a recent poll, 46% of Canadians reported that they feel stressed regularly (33%) or all the time (13%).

Small amounts of stress can be helpful sometimes. If a student is worried about their next exam, they may be motivated to study. The stress and excitement of competing in front of a crowd can also push an athlete to perform their best. But stress becomes a problem when it stays at high levels over time.

The Stress Response

When we’re faced with a possible threat or dangerous situation, our body and mind get ready to react. Our body sends out stress hormones like adrenaline that cause our muscles to tighten, our breathing to speed up, and our blood pressure to rise. This is a normal response and helpful for our safety and survival. Because if we’re walking in the woods and meet a bear, for example, this response gets us ready to run away or fight back.

Usually, once a threat is gone, our body will return to normal. It will relax. But if we’re highly stressed for a long period of time, these effects can wear on us both physically and mentally.

Chronic stress can harm our cardiovascular health, by increasing our blood pressure and heart rate. Stress can cause digestive issues, as our body slows blood flow to our stomach so that it can focus on other tasks (e.g., running to safety). Chronic stress can hurt our immune system, so we become more likely to get sick.

Prolonged stress can also contribute to mental health concerns, like anxiety or depression. Stress can affect our mood and ways of thinking. People who are stressed may feel discouraged and hopeless, or stuck in worries about the future. They may not have the energy to do the things they used to enjoy, like going to the gym or seeing friends.

Another challenge with stress is that sometimes we deal with it in unhealthy ways. Some people turn to drugs or alcohol, or cope by gambling or spending money they don’t have.

Stressed woman doing paperwork

10 Signs of Chronic Stress

It’s important to know the signs of chronic stress. These include:

  • Feeling tired or low energy

  • Sleep problems (e.g., trouble falling asleep)

  • Headaches, back aches, or muscle tension

  • Changes in appetite

  • Digestive issues (e.g., stomach aches)

  • Problems concentrating

  • Difficulty making decisions

  • Negative ways of thinking

  • Feeling irritable or on edge

  • Feeling worried, nervous, or overwhelmed

What Causes Stress?

Any situation that leads to change or uncertainty can be stressful. Here are some stressful situations many people deal with:

  • Financial problems, such as worrying about paying your bills

  • Issues at work or school, like losing your job or failing a class

  • Relationship problems, including a break-up or divorce

  • Life transitions, like retiring, moving, or having a baby

  • Experiencing the day-to-day effects of discrimination, including racism and homophobia

  • Illness or injury, whether that’s a one-time event or a chronic condition that affects you over time

  • The death or serious illness of a loved one

  • Acting as a caregiver, such as caring for aging parents

  • Legal problems (e.g., custody disputes, criminal charges)

  • Current events or political changes in one’s community and beyond

  • Natural disasters, pandemics, or other public catastrophes

Even common events like moving or changing jobs can be stressful, because they disrupt our day-to-day life. And some events can be both happy AND stressful, such as planning a wedding or having a baby.

Pay Attention

Given all the ways that stress can affect us, both mentally and physically, it’s important to check in on your stress levels often. The sooner you notice the signs of stress, the sooner you can address them.

Read here for 6 tips for coping with stress.

Counselling Can Help

If you’re struggling with stress, counselling can help. I offer in-person counselling in Saskatoon and online video counselling across Saskatchewan. I’m a Registered Doctoral Psychologist and have experience helping people who feel trapped by stress, anxiety, and perfectionism.

Dr. Marnie Rogers-de Jong
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