The Cost of Stress

This post is for educational purposes only and is not medical advice. Please consult your healthcare provider for personalized guidance.

We all experience stress, it’s a normal part of life and it seems like a badge of honor on our success. A little bit can even be helpful, keeping us alert and motivated. But when stress becomes constant, it starts to wear on the body in ways we often don’t realize.

Over time, chronic stress can change how your nervous system, hormones, and even your immune system function. Understanding how stress works can help you learn how to better support your body and mind.

How the Stress Response Works

Your body’s stress system was built for survival. When your brain senses a threat (whether it’s a real danger or just a stressful email) it activates the sympathetic nervous system, also called the fight-or-flight response.

This causes:

A rise in heart rate and blood pressure

A surge of stress hormones like adrenaline and cortisol

A shift in blood flow away from digestion and toward the muscles, preparing you for action

In short bursts, this system is incredibly helpful. The problem starts when that response stays “on” long after the stress has passed, which is what happens with chronic stress.

When Stress Becomes Chronic

If your body is under constant stress, your nervous system can get stuck in high alert mode. Cortisol levels remain elevated, your heart and digestion can become unbalanced, and your body never fully returns to a state of rest.

Over time, this can lead to:

Fatigue or feeling “wired but tired”

Anxiety, irritability, or trouble focusing

Digestive problems or loss of appetite

High blood pressure

Weakened immune system

Hormone and thyroid imbalances

Sleep issues or burnout

You might not even feel stressed anymore, but your body does.

How Stress Affects the Brain

Chronic stress doesn’t just affect your body, it changes your brain chemistry.

The amygdala, the brain’s alarm center, becomes more active, increasing feelings of fear or worry.

The hippocampus, which helps regulate emotions and memory, can shrink under prolonged stress.

The prefrontal cortex, which handles focus and decision-making, can become less active.

That’s why under stress, small problems can feel bigger, and it’s harder to think clearly or relax.

How to Reset Your Nervous System

The good news: you can teach your body to come back into balance. The following are simple ways to activate your parasympathetic nervous system (the “rest and digest” response ) and calm your body’s stress reaction.

-Try the “Stress Reset” Exercise

Here’s a short, effective reset you can do anywhere:

Pause and notice how your body feels. Shoulders tight? Jaw clenched?

Take a deep breath in through your nose for a count of 4.

Hold for 2 seconds.

Exhale slowly through your mouth for a count of 6.

Repeat for one minute.

This simple breathing pattern signals your brain that you are safe, allowing your heart rate and stress hormones to slow down.

-Move Your Body

Gentle movement — like walking, stretching, or yoga — helps your body process excess adrenaline and cortisol. You don’t need an intense workout; consistency matters more than intensity.

-Get Natural Light and Fresh Air

Spending time outdoors helps reset your circadian rhythm, lowers cortisol, and boosts mood-regulating neurotransmitters like serotonin.

-4. Connect and Laugh

Human connection naturally lowers stress hormones. Talking with a friend, playing with your pet, or watching something funny actually shifts your body chemistry toward calm.

-5. Rest and Nourish

Sleep and balanced nutrition are crucial for keeping cortisol levels in check. Aim for regular meals with protein, fiber, and healthy fats, and try to keep a consistent bedtime routine.

Stress is inevitable, but staying stuck in it doesn’t have to be. By understanding how your nervous system responds and learning ways to support it, you can begin to feel calmer, clearer, and more resilient day by day.

Small moments of rest and mindfulness really do add up. Your body listens to how you live; every breath, walk, and moment of pause helps it heal.

-Nina