Waking Up Is Not Stressful
January 15, 2025
Stress is a natural physical and mental reaction to life experiences — everyone experiences it. Anything from everyday responsibilities like feeding your family to more serious life events like a car accident can trigger stress. In immediate, short-term situations, stress can benefit your health. It can help you cope with potentially serious situations.
Your body responds to stress by releasing hormones that increase your heart and breathing rates and ready your muscles to respond; however, if this response continues longer than necessary for survival, it can take a toll on your health.
Chronic stress can cause even more symptoms affecting your overall well-being, such as irritability, anxiety, depression, headaches, or insomnia.
Your central nervous system (CNS) controls your “fight or flight” response: In your brain, the hypothalamus tells your adrenal glands to release the stress hormones adrenaline and cortisol. They rev up your heartbeat and rush blood to the areas that need it most in a crisis (muscles, heart, etc.).
When the perceived fear is gone, the hypothalamus should tell all systems to return to normal. If the CNS fails to normalize or the stressor remains, then the response continues.
Stress hormones affect your respiratory and cardiovascular systems. During the stress response, you breathe faster to quickly distribute oxygen-rich blood to your body. If you already have a breathing problem like asthma or emphysema, stress can make it even harder to breathe.
Under stress, your heart also pumps faster. Stress hormones cause your blood vessels to constrict and divert more oxygen to your muscles, so you’ll have more strength to take action. But this also raises your blood pressure.
Frequent or chronic stress can cause high blood pressure, which causes your heart to work harder. When the heart works too hard for too long, you are at increased risk for heart attack and stroke.
Under stress, your liver produces extra blood sugar to give you more energy. If you’re under chronic stress, your body may not be able to keep up with this surge. Chronic stress may increase your risk of developing type 2 diabetes.
The rush of hormones, rapid breathing, and increased heart rate can also upset your digestive system. An increase in stomach acid may produce heartburn or acid reflux. Stress doesn’t cause ulcers, but it can increase your risk for them and cause existing ulcers to act up.
Stress can also affect the way food moves through your body, leading to diarrhea or constipation. You might also experience nausea, vomiting, or a stomachache.
Your muscles tense up to protect themselves from injury when you’re stressed. They tend to release again once you relax, but if you’re constantly under stress, your muscles may not get the chance to relax. Tight muscles cause headaches, back and shoulder pain, and body aches. Over time, this can set off an unhealthy cycle if you stop exercising and turn to pain medication for relief.
Stress is exhausting for both the body and mind. It’s not unusual to lose your desire when you’re under constant stress. While short-term stress may cause men to produce more of the male hormone testosterone, this effect doesn’t last.
If stress continues for a long time, a man’s testosterone levels can begin to drop. This can interfere with sperm production and cause erectile dysfunction or impotence. Chronic stress may also increase risk of infection for male reproductive organs like the prostate and testes.
For women, stress can affect the menstrual cycle. It can lead to irregular, heavier, or more painful periods. Chronic stress can also magnify the physical symptoms of menopause.
Stress stimulates the immune system. This can help you heal wounds and defend against infections. But over time, stress hormones will weaken your immune system and reduce your body’s ability to fight illness. People under chronic stress are more susceptible to the flu, a common cold, and other viral illnesses. Stress can also increase your recovery time for an illness or injury.
of women report trouble sleeping at least once a week compared to only 16% of men
of individuals ages 25-64 admit to losing sleep a few nights per week due to stress
say that stress or anxiety increased their anxiety about falling asleep at night
of men and 42% of women reported that stress affected their ability to remain focused the next day
While many celebrated a return to “normal” after the COVID-19 pandemic, the latest Stress in America™ survey reveals a more complex reality. According to psychologists from the American Psychological Association (APA), the perception of normalcy has overshadowed the lasting posttraumatic effects of the pandemic and other recent crises.
APA psychologists agree that these survey responses highlight the ongoing psychological and physical repercussions of recent crises. The stress experienced due to the pandemic offers a model for improving stress responses and managing lasting trauma from a variety of key stressors.
Key Sources of Stress:
The Stress in America 2023: A Nation Recovering from Collective Trauma report examines the lasting psychological impacts of these events. Analysis of pre- and post-pandemic mental and physical health reveals signs of collective trauma across all age groups. Data indicates significant long-term effects and signs of collective trauma across all age groups, with a notable rise in chronic illnesses and mental health diagnoses.
Prolonged stress affects people’s overall life outlook, sensitivity to daily stressors, and physical stress responses, which can lead to health issues. Ongoing stress keeps the body on high alert, leading to inflammation, immune system wear, and an increased risk of ailments such as digestive issues, heart disease, weight gain, cancer and stroke.
Building Resilience and Healing
Stress and trauma are universal experiences that impact people in different ways. The collective trauma caused by recent global events highlights the need for resilience and healing strategies that go beyond individual coping mechanisms. Addressing lasting trauma requires acknowledging losses, managing psychological wounds, and encouraging open conversations about stress and trauma to build resilience.
Whether coping with the posttraumatic effects of COVID-19, military experiences, natural disasters, or other traumatic events, these tactics remain true. By addressing these needs, we can foster a healthier, more compassionate society that is better equipped to handle the stressors of the future.
Sources: CompareCamp & American Psychological Association
Stress affects everyone differently, and the first step to managing it is understanding how it impacts you. Explore science-based research and information designed to help you understand and manage your stress. Choose your category and begin your journey toward better stress management today.
Start by taking one of our scientifically validated, AIS–certified stress assessments for just $20. These tests have been developed to identify your personal stressors and what you can do to control your stress so it doesn’t control you.
Unlock benefits tailored to your level of expertise, whether you’re managing your own stress or helping others do the same. Elevate your credentials and join a renowned community in evidence-based stress management.
Receive monthly newsletters featuring science-backed insights, practical stress management resources, and our quarterly magazine issues.
Master your stress with AIS.
Reduce stress and build resilience with practical, science-based tools from AIS and our partners. Start today by exploring our resources designed to help you manage stress effectively.