Chronic stress is prolonged psychological pressure that triggers lasting physiological changes, including brain shrinkage, immune system suppression, and hormonal disruption, affecting millions of Americans daily.
Chronic stress effects touch every aspect of our health, from brain function to immune system strength. Prior to 2020, the World Health Organization (WHO) declared stress the “Health Epidemic of the 21st Century,” and the situation has only intensified. The ramifications of chronic stress cost American businesses an estimated $300 billion dollars annually, though that statistic represents just the financial tip of the iceberg when it comes to understanding stress management and its impact on our wellbeing.
Numerous studies show that job stress is the leading cause of stress for American adults. Other triggers include finances, relationships, parenting, and trauma. And let’s not forget the collective experience of living through unprecedented global challenges in recent years.
What Chronic Stress Actually Does to Your Body
Unpacking chronic stress effects is like peeling back the layers of an onion. What actually happens to a body that experiences prolonged psychological pressure?
Initially, we may feel the effects of adrenaline and cortisol being released. The heart speeds up, digestion slows down, the blood supply shunts blood to major muscle groups, and fight or flight kicks in. In normal situations, the perceived threat eventually leaves and we relax and recover.
In a state of chronic stress, this scenario doesn’t happen the way it should, and some real problematic changes in the body occur.
Brain Changes and Cognitive Impact
The brain actually begins to decrease in both size and weight 😳. Ultimately this affects both cognition and memory. The basal ganglia and the prefrontal cortex are especially affected by these changes. The basal ganglia is involved in the processing of information related to emotions, motivations, and movement, while the prefrontal cortex is responsible for “executive decision making” — the ability to differentiate between conflicting thoughts, identifying good from bad, predictions of outcomes, expectations based on actions, and the ability to suppress urges.
This area of the brain dictates our personality, goals and values. As you might imagine, over time, chronic stress plays a very real role in brain disorders like Alzheimer’s, Parkinson’s, and dystonia.
Immune System and Inflammation Effects
Unmitigated chronic stress affects the immune system by activating low grade inflammation 🔥 throughout the body. It may take years to develop, but strong evidence suggests that low grade inflammation eventually triggers diseases such as rheumatoid arthritis, heart disease, colitis, IBS, psoriasis, fibromyalgia, lupus, MS, diabetes, cancer, and other autoimmune disorders.
Additionally, this stress affects the production of blood cells needed to effectively fight off illnesses.
Hormonal System Disruption
Chronic stress also alters the activity of several critical systems:
🔥 The hypothalamus – affecting libido, behavior, emotions, body temperature, weight, and sleep/wake cycle
🔥 The pituitary – which largely controls both the adrenals and thyroid
🔥 The adrenal glands – produce hormones that help regulate your metabolism, immune system, blood pressure, and how we respond to stress. Even a minimal amount of stress can activate the adrenal glands
🔥 Growth hormones – can be halted during severe stress
Additionally, chronic stress can lead to malignancies, genetic instability (epigenetics — the role our environment plays in gene expression), and tumor growth by effectively decreasing the activity of the normal systems within the body that keeps aberrant (cancer) cells from growing.
Digestive disorders are also a common physical symptom of chronic stress, including changes in motility, increased intestinal permeability, and inflammation in the form of Crohn’s, ulcerative colitis, and IBS.
Science-Based Sleep Strategies for Stress Recovery
Chronic stress effects are no joke when it comes to health impact, and not a single person is immune. This is why it’s incredibly important to have a plan of action for stress management and to encourage others to do the same.
We are all built incredibly differently, and stress will ultimately expose the unique weakness that is within each one of us. This is why it’s so very important that we know and understand our bodies well, so that we can support them in the manner that best serves us.
The Foundation: Quality Sleep for Stress Recovery
Sleep 😴 is our body’s only true time of repair and recovery. If you are not getting at least 7 hours of sleep quality rest each night, make that a priority. If restorative sleep is not happening, work on sleep hygiene and habits to improve your sleep quality.
Essential Sleep Hygiene Tips
👉 Digital Detox Before Bed – Stop screen time well before bed and keep electronics out of the bedroom (pineal gland disruption)
👉 Morning Light Exposure – Get 10-20 minutes of full sunlight during the day to regulate your circadian rhythm
👉 Optimize Sleep Temperature – Keep sleeping temperature at less than 70 degrees F for better sleep quality
👉 Evening Wind-Down Routine – Take an Epsom salt bath before bed and add Lavender, Frankincense, Peace and Calming, Cedarwood or Sandalwood to the salts
Natural Sleep Support Methods
👉 Aromatherapy for Sleep – Consider diffusing with any of the calming essential oils
👉 Exercise Timing – Exercise earlier in the day, and consider restorative yoga or meditation before bed
👉 Avoid Sleep Disruptors – Avoid artificial sweeteners (they can cause insomnia!)
👉 Natural Sleep Supplements – Support a healthy night’s sleep with either YL’s Immupro chewable tablets or Sleep Essence capsules
Taking Action Against Chronic Stress
Understanding chronic stress effects is the first step toward better health. Next week I will cover additional strategies for coping with chronic stress and building resilience in our daily lives.
Remember, prioritizing sleep quality and stress management isn’t selfish — it’s essential for your long-term brain health, immune system function, and overall well being.
xoxo~ liz
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