We’ve all felt it—that racing heartbeat before an exam, the sleepless night before a big presentation, or the way your stomach churns when money worries pile up. Stress is something everyone experiences, but what many don’t realize is just how deeply it can shape the way our bodies and minds function.
Stress helps in the short term, but when it becomes chronic, it weakens your immune system, increases the risk of heart disease, disrupts digestion, affects learning and memory, and may even contribute to anxiety and depression.
Short bursts of stress can strengthen your immune defense. But when stress drags on for weeks or months, your body releases too much of the hormone cortisol. High cortisol levels suppress your immune system, making you more vulnerable to colds, infections, and slower recovery from illnesses.
The stress response evolved to keep humans (and animals) alive in dangerous situations. When threatened, your body releases adrenaline and glucocorticoids, which:
This works great in emergencies—like escaping a car accident. But when your body reacts the same way to non-life-threatening stressors (deadlines, exams, money worries), it stays stuck in overdrive.
When stress doesn’t go away, it puts constant strain on your body:
You may be under chronic stress if you notice:
Instead of unhealthy coping (binge eating, smoking, substance use), try these healthier strategies:
1. Physical Activity
Exercise lowers cortisol and boosts endorphins. Even a 20-minute walk can calm your nervous system.
2. Relaxation Practices
3. Goal Setting
List your priorities. Remove tasks that aren’t urgent. This helps reduce “mental clutter.”
4. Hobbies & Social Support
Make time for music, art, or friends. Positive activities restore balance and reduce feelings of being overwhelmed.
Reducing stress isn’t about one-time fixes—it’s about building sustainable habits.
Create a daily routine that includes relaxation and activity
Prioritise sleep (7–8 hours for most young adults)
Stay connected with supportive people
Seek professional help if stress feels unmanageable
Stress affects nearly every system of the body—including the immune system. While you can’t eliminate stress, you can learn to manage it through healthy coping strategies, routines, and lifestyle changes. By doing so, you protect your physical health, improve focus, and build resilience for the future.
1. How can I reduce stress daily?
2. Can stress cause stomach problems?
Yes. Stress can trigger indigestion, acid reflux, nausea, diarrhea, or constipation. The gut and brain are closely linked, which is why stress is often felt in the stomach.
3. Is all stress harmful?
Not always. Short-term stress can improve performance and focus. The real problem is chronic stress, which causes long-term harm to the body and mind.
4. When should I seek help for stress?
If stress feels constant, unmanageable, or is affecting your daily life—like your studies, work, or relationships—it’s a good idea to reach out to a counselor, therapist, or a trusted professional.
