Silent Stress: Recognise, Recover, and Rebalance
Stress shows up differently for everyone—some people experience sleepless nights, while others might break out in skin irritations, headaches, or even heartburn. For some, it’s all about the mental strain, while others feel the physical symptoms creeping in. So, why does stress affect each of us in such different ways?
Stress is essentially any internal or external stimulus that triggers a biological response. Your body is hardwired to react to stress in ways that protect you from harm, a survival mechanism that dates back to when threats were more physical. Today’s “threats” might look a little different—like juggling a packed schedule, paying bills, or keeping up with family life—but your body still responds as if you're under attack, which can lead to chronic stress.
Over time, chronic stress can throw your body off balance and impact nearly every aspect of your health.
Understanding Your Body's Natural Stress Response
When you encounter something your brain perceives as a threat—like a big dog barking at you during your morning run—your stress response system kicks in. A small area at the base of your brain called the hypothalamus sends a signal to your adrenal glands, triggering the release of stress hormones like adrenaline and cortisol.
Adrenaline boosts your energy, makes your heart race, and raises your blood pressure to help you react quickly.
Cortisol, the main stress hormone, increases your blood sugar (glucose), enhances brain function, and helps your body repair tissues.
In a fight-or-flight situation, cortisol also slows down non-essential functions like digestion and reproduction, allowing your body to focus on immediate survival. Once the threat is over, your hormone levels should return to normal, and your heart rate, blood pressure, and other systems go back to their usual routine.
But what happens when your body stays in “fight-or-flight” mode?
The Hidden Signs of High Cortisol
When stress becomes chronic, your body stays stuck in that alert state, keeping cortisol levels elevated. High cortisol can sneak up on you with symptoms you might not even associate with stress, such as:
Weight gain (especially around your midsection)
Skin issues like acne and thinning
Fatigue and irritability
Trouble concentrating
Headaches and high blood pressure
Muscle weakness
Digestive problems
Anxiety or depression
You might not feel constantly “stressed out,” but these hidden signs suggest that your body is carrying a stress load it wasn’t built to sustain. According to research, the link between stress, cortisol, and inflammation in the body is real—even though we’re still learning the details. Stress throws off your immune system, sparking inflammation that can affect every organ system and lead to chronic conditions like heart disease, rheumatoid arthritis, and even depression.
Why Inflammation Matters
Inflammation isn’t always a bad thing—it’s how your body responds to injury or illness, promoting blood flow and kick-starting the healing process. But chronic stress and elevated cortisol throw this process out of whack, keeping your body in a prolonged state of inflammation that can lead to long-term health issues. As Dr. Sean Zager from Paloma Health explains, this prolonged inflammation disrupts vital systems in your body, including the thyroid, which helps regulate your hormones.
So, What Can You Do?
The good news? You can manage your stress and reduce its impact on your body—starting with daily habits. Here’s how:
Tune in to your body and mind. Start by paying attention to the things that disrupt your peace. Is there something you’re holding onto that isn’t serving you? Often, what seems overwhelming in the moment becomes manageable when you step back and reflect.
Use physical activity as a stress reliever. Exercise is one of the best ways to burn off excess cortisol and lower inflammation. Plus, regular movement clears the mind, helps you sleep better, and sharpens your focus. It’s all connected!
Practice self-care. Prioritise activities that help you feel grounded—whether it’s stretching, deep breathing, spending time outdoors, or getting quality sleep. Your body needs time to recover from stress, so treat it kindly.
Shift your mindset. Remember that every challenge is a learning opportunity. Instead of letting stress consume you, try reframing it—how can this obstacle make you stronger? You might realise it’s not as overwhelming as it seems.
Breaking the Cycle
Stress, inflammation, poor sleep, brain fog—it can feel like a vicious cycle. But by tuning into your body, taking small steps to manage stress, and embracing a mindset of resilience, you can break the loop. You’ll notice clearer thoughts, more restful nights, and a body that feels in sync with your mind.