Stress is something we all experience, whether it’s from work, family, or life in general. But, do we truly understand how stress affects our bodies? Our Private Medical Director and GP, Dr Tang tells us firsthand how stress can take a toll on both the mind and body as he gives us a masterclass on the effects of stress as well as how to manage it.
Stress
“Stress is your body’s natural reaction to pressure, and a small amount of it is completely normal,” Dr Tang explains “but when stress sticks around for too long, it can start to cause some serious health issues.”
Muscle tightness and tension
“When we’re stressed, our muscles naturally tense up - particularly in the neck, shoulders, and jaw. This can lead to tension headaches and that uncomfortable, tight feeling we associate with stress. Over time, this can cause ongoing pain and discomfort.”
Digestive issues
“You’ve probably heard of having a ‘nervous stomach’. Stress directly affects the gut, causing symptoms like bloating, nausea, and even conditions like irritable bowel syndrome (IBS). The connection between your brain and gut is real, and stress can disrupt this balance.”
Increased heart rate and blood pressure
“Stress sends your body into fight-or-flight mode, releasing adrenaline and making your heart work harder which in turn, increases your heart rate and raises your blood pressure. While this may be helpful in the short term under certain circumstances, the longer stress lingers, the more strain it puts on your heart, potentially leading to long-term cardiovascular problems.”
Weakened immune system
“Chronic stress has been shown to weaken your immune system, making it harder for your body to fight off infections. If you’ve found yourself constantly feeling under the weather, stress may be a significant factor.”
Sleep problems
“When your mind is racing and your body is tense, getting a good night’s sleep becomes a challenge. . Stress can lead to insomnia or poor-quality sleep, leaving you exhausted the next day. This lack of sleep can then make the stress worse, creating a cycle that’s tough to break.”
Skin problems
“Stress isn’t just something that happens inside your body; it can show up on your skin too. In fact, it’s often one of the first areas to show when stress is running the show. Conditions like acne, eczema, and rashes can flare up because stress triggers inflammation and these are usually the first visible sign that your body is under strain.”
The mental effects of stress
Dr Tang continues: “Stress doesn’t just affect you physically; it also takes a toll on your mental health and you may experience anxiety, moods and feeling overwhelmed.”
Anxiety and worry
“When stressed, your brain goes into overdrive. This leads to constant worrying and feeling on edge, even when there isn’t anything specific to be anxious about.”
Mood swings
“You may feel snappy, irritable, or just ‘off’ for no apparent reason. Stress can make it difficult to control your emotions, leaving you on edge.”
Difficulty concentrating
“Stress messes with your ability to focus and can lead to problems with memory too, which can lead you to re-reading sentences over and over again without actually absorbing the information.”
Feeling overwhelmed
“Even the smallest tasks can seem like mountains to climb when stress is taking over. The pressure makes everything feel harder and more difficult to accomplish.”
Lack of motivation
“Stress drains your energy, leaving you feeling like you just can’t find the motivation to do the things you normally enjoy.”
How to manage stress
Talking through his recommendations on how to manage stress, Dr Tang explains: “The good news is, there are plenty of strategies you can use to reduce stress and prevent it from taking over including breathing techniques, exercise and quality of sleep to name a few.”
Deep breathing
“Try the simple 4-4-4 technique: inhale for 4 seconds, hold for 4, and exhale for 4. This can help calm your mind and slow your heart rate.”
Exercise
“Physical activity is a powerful stress-buster. Exercise releases endorphins, those “‘, and helps burn off the stress. Even a brisk walk can make a world of difference.”
Quality sleep
“Aim for 7-9 hours of sleep each night. Create a calming bedtime routine - dim the lights, avoid screens, and perhaps enjoy a warm, non-caffeinated drink. This can help you fall asleep and stay asleep.”
Talk to someone
“Sharing your worries with a friend, family member, or professional can lighten the load. You don’t have to carry the weight of stress alone.”
Learn to say ‘no’
“Stress often comes from overcommitting. Don’t be afraid to protect your time and energy by saying ‘no’ to things that drain you.”
Do more of what makes you happy
“Whether it’s reading, listening to music, or spending time in nature, make time for the things that bring you joy. A little happiness can go a long way in reducing stress.”
Cut down on caffeine and alcohol
“While a cup of coffee might seem like a quick fix, too much caffeine can increase anxiety and disrupt your sleep. Similarly, alcohol can affect sleep quality. Opt for herbal teas and plenty of water when you can.”
Stress is a normal and unavoidable part of life, but it doesn’t have to control your life. Remember, managing stress isn’t about eliminating it entirely. It’s about learning how to navigate it in a way that protects both your physical and mental health. The key is to recognise stress early and take proactive steps to manage it before it takes its toll.
If stress is becoming overwhelming, don’t hesitate to reach out to a Pall Mall healthcare professional. Help is always available.
