The effects of stress on physical and mental health

Man pinching his nose, appearing stressed, sitting in front of a laptop.

A big exam or work presentation. Balancing the mortgage repayments and bills. Finding time to spend with the family, head to the gym, keep the house in order and see your friends. Very few of us manage to navigate life without feeling any stress.

And sometimes, stress isn’t a bad thing. Small bursts of stress can improve your performance, resilience and overall functioning. But chronic stress, which can last a long time, can impact your physical and mental wellbeing. 

Let’s take a look at the effects of stress on your physical and mental health and what you can do about it. 

The physical response to stress

How we react to stress physically comes down to our bodies kicking off the same chain of events as when we are faced with danger. To put it simply, stress sets off an alarm in your brain that triggers a surge of hormones, including adrenaline and cortisol. 

Adrenaline can increase your heart rate and blood pressure, which gives your body the push your brain thinks you need to take flight or face your foe (fight-or- flight response). 

Cortisol, your main stress hormone, also kicks in. It keeps your body on high alert by increasing the amount of glucose in your bloodstream and helping your brain use it more effectively. It also puts less urgent functions, like digestion, on hold so you can focus on survival. That’s why stress can make you lose your appetite or feel run down over time. 

Common physical symptoms of stress

Everyone responds to stress differently, but there are some common physical signs you may be feeling stressed: 

  • Increased heart rate and breathing 

  • Weight fluctuations or changes in eating, such as eating more or less than usual 

  • Mood changes 

  • Struggle with sleep or feeling constantly restless 

  • Skin breakouts or even eczema flare-ups at stressful times. 

If stress goes unmanaged, it can lead to long-term health effects such as: 

  • Increased blood pressure 

  • Digestive problems 

  • Reduced fertility or libido 

  • Muscle tension and pain 

  • Lowered immunity 

  • Changes to your skin and hair. 

The mental effects of stress

Chronic stress can sometimes lead to mood or anxiety disorders. When your brain constantly perceives a threat, your body stays in a state of high alert – as if it's always under attack. This can cause you to fixate on the source of stress, worry excessively, avoid situations or feel panicked more easily. 

At the same time, your brain shifts focus away from anything that’s not essential for survival. That means everyday functions like problem-solving, decision-making, socialising and concentrating at work can take a hit.

Common mental health symptoms of stress 

Stress is very tied to our mental health so you may experience signs such as: 

  • Feeling overwhelmed or not able to cope with the situation or everyday life 

  • Feeling like you’re on ‘edge’ all the time 

  • Worrying about the situation or everyday life 

  • Trouble concentrating for long periods of time 

  • You withdraw from people you trust, like family or friends 

  • Existing mental health conditions get worse (such as depression or anxiety). 

A woman with pink hair pulled into a bun holds her hands up against her forehead as she meditates outdoors.

How to reduce stress 

Removing or managing the obvious stressors as best as possible is a solid first step to take. Think setting boundaries on checking work emails and investing in the relationships that make our lives better and spending less on those that cause stress.  

But the reality is that not all stress can (or should) be avoided. That’s why it’s so important that we develop stress management skills. 

A good starting point is developing self-awareness. Learn to recognise your personal signs of stress, and over time, you’ll start to identify patterns and triggers. From there, you can try different stress relief techniques to help reduce the impact of stress, such as: 

Deep breathing 

Deep breathing and other types of breathing meditation turns on your body’s relaxation response. All you have to do is breathe in for a full count of five to 10 seconds, then out for a count of 10. 

Put effort into socialising and doing things just for fun 

Connecting and having fun with others releases endorphins, which are the happiness chemicals that can balance out cortisol. We all know the importance of prioritising ‘down time’ to rest and relax, but being around others is equally important. 

Exercise 

Working out doesn’t have to be something you dread. If going for a run or joining a class isn’t for you, try pumping some tunes and work up a sweat dancing. Or go for a relaxing walk around the neighbourhood for some local sight-seeing. If you’re strapped on exercise time, we have a short and sweet 10-minute workout you can do at home – no equipment required. 

Maintain a healthy diet 

Maintaining a varied, healthy diet can make a positive difference when it comes to managing stress. Here’s a quick list of foods to try and incorporate into your diet if you’re feeling stressed: 

  • Fresh fruit and veggies 

  • Legumes 

  • Lean protein and fish 

  • Nuts and seeds 

  • Dairy and eggs 

  • Wholegrains.  

If you’re stuck on what to cook next, check out our range of recipes that are quick and easy to make, and just as tasty and healthy too! 

Practice good sleep hygiene 

Stress can have an impact on your sleep cycle and make it tricky to get a good night’s sleep when you’re feeling stressed and your mind is racing. If you can, try practising good sleep hygiene to help ease the stress you’re feeling. Here are some simple steps you can take before bed to improve your sleep: 

  • Avoid caffeine about six hours before bed 

  • Avoid napping during the day 

  • Stop looking at devices at least 30 minutes before you go to sleep 

  • Keep your room dark and quiet 

  • Have a healthy pre-bed snack that can promote good sleep, like a glass of milk or some kiwifruit. 

And remember, you can reach out if you need support 

If stress is having a significant effect on you mentally or physically, it’s always worth checking in with your GP. They can help you develop a mental health care plan or give you a referral to a psychologist for up to 10 sessions that you can claim on Medicare. 

If you’d prefer to stay in the comfort of home, nib members can book an appointment with a medical doctor or nurse practitioner through our partner hub.health and access an exclusive discount. Please note under the Medicare Benefits Schedule (MBS) guidelines for telehealth services in General Practice, hub.health practitioners cannot access MBS items.

If you or someone you know needs help, please call: 

The information contained in this article is provided as general information only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. For personalised medical advice, always consult your qualified healthcare professional.