In today's fast-paced world, stress has become a common part of our daily lives. While a certain amount of stress can be beneficial and keep us on our toes... chronic stress can severely impact both our physical health and mental health.
Chronic stress is at an all-time high, and millions now suffer from imbalances in cortisol, the body’s primary stress hormone. This imbalance not only affects every aspect of your physical health but is linked to nearly every mental health issue, impacting mood, energy, and overall quality of life. If left unmanaged, high stress levels can erode happiness, damage relationships, and limit life satisfaction.
Usually, when we understand the science behind stress management, and how it relates to depression and anxiety, it is easier for us to put in the work for long-term wellbeing. This is because, when we know why we're doing something and why it works, we can feel more motivated about the results we will get from it.
So, what happens to your body under stress?
When you experience stress, your body activates the hypothalamic-pituitary-adrenal (HPA) axis, a complex system that controls your stress response. The hypothalamus releases a chain of hormones which then prompts the adrenal glands to secrete cortisol, the primary stress hormone.
This is helpful for when you're about to be eaten by a lion, or chased by a bear! But in day-to-day life, we're not usually in actual life or death situations. Our body just makes us feel like we are.
The effects of cortisol on your body
Cortisol prepares your body to handle immediate stress by:
Increasing blood glucose levels for energy.
Enhancing brain function for quick decision-making.
Suppressing non-essential functions, such as digestion and immune responses, to prioritize survival.
However, chronic stress keeps cortisol levels elevated, leading to significant health issues:
Sustained high cortisol can lead to weight gain, increased blood sugar, and a higher risk of metabolic syndrome.
Chronic stress weakens your immune system, making you more vulnerable to illnesses.
High levels of stress can damage the hippocampus, crucial for memory, and reduce neurogenesis (the growth of new brain cells).
The Link Between Chronic Stress, Depression, and Anxiety
Chronic stress doesn't just harm your body; it affects your mental health, paving the way for conditions like depression and anxiety. Here's how this connection works:
Chronic stress interferes with serotonin and dopamine, key neurotransmitters for mood regulation. Reduced levels are linked to depressive symptoms and anxiety.
Persistent stress can shrink the hippocampus and impair the prefrontal cortex, which controls decision-making. Meanwhile, the amygdala, involved in emotional responses, becomes hyperactive, fueling anxiety disorders.
Chronic stress triggers the release of pro-inflammatory cytokines, which can cross the blood-brain barrier and contribute to mood disorders like depression.
Prolonged stress can disrupt the HPA axis, making it less responsive to cortisol and perpetuating a state of heightened stress, leading to persistent anxiety.
The Vicious Cycle: How Stress Feeds Into Depression and Anxiety
Chronic stress can create a self-reinforcing cycle that worsens mental health:
Sleep disturbances: Stress can lead to insomnia, which exacerbates anxiety and depression, as your brain lacks restorative rest.
Avoidance behavior: To cope with stress, people may start avoiding responsibilities or social interactions, which can lead to feelings of isolation and hopelessness.
Rumination: Stress can cause excessive worrying, known as rumination, which is strongly linked to both depression and anxiety.
Science-Backed Stress Management Techniques
Effective stress management can break the cycle and promote better physical and mental health. Here are proven strategies:
Mindfulness-based stress reduction (MBSR) has been shown to reduce HPA axis activity and lower cortisol levels, promoting better emotional balance.
Physical activity decreases stress hormones and increases endorphins, enhancing mood and cognitive function. Regular exercise also boosts brain-derived neurotrophic factor (BDNF), supporting brain health and resilience.
Cognitive Behavioral Therapy (CBT) is a form of therapy helps modify negative thinking patterns, improving emotional regulation and reducing anxiety.
Deep breathing, progressive muscle relaxation, and guided imagery activate the parasympathetic nervous system, counteracting the stress response. Recently, I've taken to listening to this super relaxing playlist on Spotify!
Take control of stress with professional help
While therapy and counselling are invaluable, they might not be for you, or you might not feel ready for that step yet.
If you’re struggling with chronic stress, and want to finally break free from the cycle, there are some fantastic online courses you can try.
One course that I recommend in particular, is The Catherine Edwards Academy's "Mastering Stress: How to Reset Your Nervous System for a Happier, Healthier You". It is an excellent resource for gaining the knowledge and strategies you need to handle stress and protect your mental health from conditions exacerbated by stress.
You'll learn vital tools that will help you reduce cortisol levels and feel more balanced. I actually helped put this course together! The content Catherine has included has really opened my eyes to just how much stress affects our lives and bodies.
The course includes:
Lifetime access
80+ page comprehensive eBook
4+ hours of videos & audios
Discounts on products & consults
Free access to bonus modules
Catherine has over a decade of expert knowledge, including CHEK Holistic Lifestyle Coach Level 1 and a BSc in Biology. With Catherine’s guidance, you’ll uncover lasting solutions that restore health, vitality, and harmony.
Managing stress is crucial. Chronic stress can lead to serious health issues, including depression and anxiety, by altering brain chemistry, disrupting sleep, affecting your immune system, and more. Incorporating stress management techniques into your daily routine can help break this cycle and lead to a more balanced, healthier life. Seeking out resources and support that empower you to master your stress are the first steps to living a happier, more fulfilling life.
Interested in the science? Check out these references:
Sapolsky, R. M. (2004). Why Zebras Don’t Get Ulcers: The Acclaimed Guide to Stress, Stress-Related Diseases, and Coping (3rd ed.).
McEwen, B. S. & Gianaros, P. J. (2011). Central role of the brain in stress and adaptation: Links to socioeconomic status, health, and disease. Annals of the New York Academy of Sciences, 1186(1), 190-222.
Slavich, G. M., & Irwin, M. R. (2014). From stress to inflammation and major depressive disorder: A social signal transduction theory of depression. Psychological Bulletin, 140(3), 774–815.
Chrousos, G. P. (2009). Stress and disorders of the stress system. Nature Reviews Endocrinology, 5(7), 374-381.
Kiecolt-Glaser, J. K., McGuire, L., Robles, T. F., & Glaser, R. (2002). Emotions, morbidity, and mortality: New perspectives from psychoneuroimmunology. Annual Review of Psychology, 53(1), 83-107.
Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, 78(2), 169–183.
Ratey, J. J., & Hagerman, E. (2008). Spark: The Revolutionary New Science of Exercise and the Brain.