The Physiology of Stress and How to Manage It

You’ve likely experienced the effects of stress—sweaty palms, racing heart, shallow breathing—and are familiar with the sense of overwhelm it can bring. The stress response is part of the “fight or flight” mechanism that has helped our species thrive. However, the demands of modern life make this adaptive response problematic for our long-term well-being. This article explores the physiological underpinnings of stress, its impact on various bodily systems and useful strategies for navigating it. Stress 101 The body’s stress response is governed by the sympathetic nervous system. When faced with acute danger, your body responds with a cascade of physical and hormonal changes that prepare you to respond. Some of these changes include: Increased blood pressure and heart rate A surge of the hormones epinephrine, norepinephrine and cortisol Reduced blood flow to visceral organs and increased blood flow to musculoskeletal system Heightened muscle tension Inhibition of immunity, digestion and reproductive functions (Sapolsky, 1994) When confronting immediate, life-threatening danger, these physiological responses are protective. They help mobilize the body’s available resources to increase the chance for survival. Anything not immediately necessary, such as growth, digestion and reproduction, gets downregulated. Unfortunately, when the perceived threat is no longer acute, but stems from constant daily pressures, these responses can threaten your well-being. Eventually, the body’s stress response may wreak more havoc than the stressor itself, impacting numerous health outcomes (American Psychological Association, 2019). Chronic Stress and Weight There is a strong correlation between high stress levels and increased weight (Harding et al., 2014; Block et al., 2009). A variety of factors underlie this relationship. While some of the hormones associated with the stress response inhibit hunger, others increase it. Cortisol typically spikes in the latter parts of the stress response and stays elevated during the recovery phase. This hormone increases hunger and […]

Click here to view full article