We all face stressful situations and experience stress from time to time. Stress can motivate us, push us to grow, or protect us in challenging times. But when stress becomes very frequent, intense, or unrelenting, its effects can ripple through both our mind and body. Understanding how stress works, how it shows up, and how we can respond helps us maintain health and well‑being.

What is Stress?

Stress is the body’s natural response to adapt to demands and pressures from our internal and external environments, whether it is in the context of our work, relationships, deadlines, or internal worries, fears, and expectations. There are different types of stress that individuals experience: 
However, there is a difference between

  • Eustress- positive stress that energizes, sharpens focus, helps performance, encourages growth and motivates to problem solve.
  • Distress- when stressors persist for long periods, it can lead to this negative stress that overwhelms, causes strain, or leads to harmful effects.

When stress is acute (short‑term), the body’s natural systems handle it well. But chronic stress (long‑lasting or repeated) can lead to wear and tear on various systems of the body and mind.

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What happens in the body during stress?

In acute phases, when a stressor is perceived or experienced the body activates a cascade of physiological responses

  • The sympathetic (fight-or-flight) nervous system gets triggered causing quickened heartbeat, faster breathing, increased blood flow to muscles.
  • Hormones like adrenaline, noradrenaline, and cortisol are released which help mobilize energy, increase alertness, and prepare the body to deal with a threat.
  • When the threat passes, the body, with the help of the parasympathetic (rest-and-digest) nervous system returns to a calm and connected state. 

However if the stressor remains for prolonged periods, the body can stay in a kind of high-alert mode. Over time, persistent or repeated activation of this system can result in what is known as allostatic load, which is the gradual wear and tear on body systems from chronic stress. 

A helpful model for understanding how prolonged stress affects us is the General Adaptation Syndrome (GAS), which has three stages

  1. Alarm stage – the initial accelerated reaction, with fight-or-flight responses: elevated heart rate, cortisol release, readiness for action.
  2. Resistance stage – if the stressor continues, the body attempts to adapt and you continue to remain alert. There may be increased irritability, frustration, or trouble concentrating.
  3. Exhaustion stage – when stress continues without relief. The body’s adaptive resources are depleted. Fatigue, burnout, anxiety, depression, lowered tolerance to stress, and physical problems like immune weakening can occur.

Manifestations of stress and their long-term effects on health and well-being

Often the ‘stress’ is viewed as a mental phenomenon, without realising its physical, emotional, and behavioural manifestations. Hence, they go unnoticed or misattributed to medical causes. It thus becomes important to recognize the physical, emotional, and behavioral clues that stress may be becoming more than what’s manageable:

Physical signs

  • Muscle tension (neck, back, shoulders), headaches
  • Sleep disturbances (difficulty falling asleep, staying asleep)
  • Digestive issues (stomach pain, changes in appetite, nausea)
  • Cardiovascular symptoms (raised blood pressure, heart palpitations)
  • Weak immune system (more frequent infections)

Emotional and Behavioral signs

  • Increased irritability, frustration, sad mood, feeling overwhelmed
  • Difficulty concentrating or forgetfulness
  • Fatigue, low energy
  • Social withdrawal, relationship difficulties
  • Unhealthy coping behaviors — overeating or undereating, substance use, etc.

When stress is ongoing, the effects on health can accumulate and affect multiple body systems. Some of the ways chronic stress may affect health include

  • Cardiovascular issues: resulting in higher blood pressure, greater risk of heart disease and stroke.
  • Weakening immune system weakening: more frequent illness, slower healing.
  • Disturbances in metabolic activity: changes in blood sugar regulation, weight gain or loss, increased risk for conditions like obesity or diabetes.
  • Mental health risks: anxiety, depression, burnout, impaired cognitive functions (like concentration, memory, decision making).
  • Other concerns: Digestive issues (pain, bloating, IBS), respiratory issues (if existing conditions are present), muscle tension and pain, sleep problems.

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Managing stress: Long‑term strategies for resilience

Managing stress well doesn’t mean eliminating it entirely, but building habits and strategies that reduce its harmful effects and increase your ability to cope. Here are evidence‑based techniques

1. Awareness: Identifying your stressors

Awareness can help you anticipate and prepare or alter situations where possible.

  • Keep a simple journal: note what situations seem to trigger stress (both big and small), how you feel physically and emotionally, and how you respond.
  • Recognize patterns (e.g., at work, in family, due to deadlines, due to expectations).

2. Practice relaxation techniques and mindfulness

These practices help reduce cortisol and calm nervous system activity.

  • Deep breathing, abdominal breathing, or techniques like the 4-7-8 breathing (inhale, hold, exhale) can help shift your body from “fight-or-flight” toward calmness and safety.
  • Mindfulness meditation, yoga, progressive muscle relaxation.

3. Take care of physical health

  • Sleep hygiene: regular sleep schedule, restful bedroom environment.
  • Balanced diet: nutritious foods, good hydration, reduce processed and sugary food which can exacerbate stress.
  • Exercise: regular physical activity helps reduce stress hormones and releases hormones (such as serotonin, dopamine, endorphins) that help in improving mood.

4. Utilize cognitive & emotional regulation strategies

  • Identifying cognitive biases and reframing thoughts by noticing unhelpful thinking patterns (for example catastrophizing, overgeneralizing) and gently challenging them.
  • Gratitude journaling: taking time to note things you are thankful for helps shift focus.
  • Setting realistic goals: breaking large tasks into smaller, manageable steps.

5. Build support systems and healthy relationships

  • Talking with trusted friends or family, and sharing what you feel can reduce emotional burden.
  • Seeking supportive relationships which allow being heard without judgment also matter.
  • Community or support groups can also help in feeling less alone.

6. Choose purposeful and meaningful activities, habits and lifestyles

  • Identifying and engaging in activities that bring meaning such as volunteering, creative hobbies, learning something new can help de-stressing.
  • Finding balance: scheduling relaxation, leisure, and fun along with responsibilities.

7. Seek Professional Help

If you notice that managing stress is exhausting or that it is interfering with daily functioning, mood, relationships, or physical health, talking to a mental health professional (psychologist, psychiatrist, counselor) is a wise step. They can help with individualized strategies, therapy, or referral if needed.

FAQ’s

It is normal to feel stress during and after challenging situations. However, if you notice that symptoms such as low mood, lack of interest, sleep or appetite changes, persistent worry, and others last for several weeks and affect daily life, then talking to a mental health professional may be a good step to take.

Unfortunately stress is part of being human. The goal is not to eliminate it, but to manage it so it does not harm your health and well‑being.

Yes. Different societies, families, genders have different expectations which can affect what is perceived as stressful and how people cope with it. For example, in many Indian families, there may be strong expectations around academic achievement or caregiving, which can add specific kinds of pressure.

If you recognize patterns of stress in your life—be it physical, emotional, or behavioral, do not wait until things feel unbearable. Try one small change at a time: maybe start journaling, schedule 10 minutes of breathing, or reach out to someone you trust.