Last August, I was gearing up to begin my second year of graduate school and start my clinical internship. I remember feeling a bit overwhelmed, but was confident in my ability to juggle school work and internship at the same time. Shortly after the semester started and internship began, I became aware of a very important exam that I had to take in January in order to graduate from my program. For months, I was studying for the exam, all while continuing to do my school work, attend classes, and meet with clients. 

About one month before I took the exam, I started experiencing new skin flare-ups, including eczema and acne. Nothing in my life had changed (or so I thought!), so I was confused why all of the sudden this was happening to me. Eventually I took the exam, and soon after, all of these physical symptoms had disappeared. It wasn’t until after the fact that I realized the chronic stress I was under during those months leading up to the exam were connected to the physical symptoms I was experiencing. 

It is normal for humans to experience stress. However, many of us do not realize how stress can impact our bodies in physical ways. The purpose of this blog is to explore what stress looks like, how it can affect the human body, and ways we can manage stress to begin feeling like ourselves again. 

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Types of stress

Our bodies are meant to react to stress. Stress can keep our bodies alert and motivated. However, when stressors continue for longer than an occasional period, stress can begin to impact our lives in various different ways. There are three main types of stress: 

1. Acute stress 

This is short-term stress that goes away quickly. This type of stress happens from time to time. We may experience acute stress if we are arguing with a partner or stuck in traffic. 

2. Episodic acute stress

This is when acute stress happens on a regular basis rather than occasionally. Individuals who experience this type of stress never feel relaxed and are constantly in the midst of chaos. 

3. Chronic stress

This is long-term stress that happens for weeks or months. 

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How does stress affect the body?

Cortisol and adrenaline, the two hormones that prepare the body to respond to a perceived threat, are released when stress is triggered. Over time, cortisol and adrenaline can start working against the body if they are continuously activated.

Stress impacts the musculoskeletal, respiratory, cardiovascular, endocrine, gastrointestinal, and nervous systems of the human body. This can result in physical symptoms such as a weakened immune system, headaches, dizziness, exhaustion or trouble sleeping, chest pain, aches and pains, muscle tension, stomach or digestive problems, and high blood pressure. The male and female reproductive systems are also parts of the human body that can be impacted by stress, affecting sexual desire, reproduction, and menstruation in women. 

Stress can also influence the state of our skin and nails. Increased cortisol can lead to an increase in oil production, trigger inflammation, and disrupt the skin barrier, leading to drier, more sensitive skin. This can result in flare-ups of eczema, psoriasis, rosacea, hives, and acne. 

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Managing stress

Chronic stress may feel unavoidable, especially if it is due to factors outside of your control. Although we may never fully be able to eliminate stress from our lives, we can learn how to intentionally fight against stress. Below are some helpful and practical ways you can begin to manage your stress.

Physical Activity 

Engaging in regular physical exercise can help reduce stress. When we exercise, the feel good endorphins in the brain are released, boosting our sense of well-being. Physical activity does not have to be intense. Strength training, walking, or stretching can all be helpful. 

Staying Connected

We may notice that we isolate ourselves when we are feeling stressed. However, staying connected with friends, family, and your community can be powerful in fighting against stress. By maintaining social connections, you can seek support from others and let people know how you are feeling. 

Intentional Breaks 

When we are chronically stressed, there are no moments of relaxation or recovery. By taking intentional breaks throughout the day, we can reset our nervous system and feel more grounded and relaxed. Setting time aside to engage in deep breathing, a mindfulness exercise, or even just standing up from your desk can help you feel more relaxed. Taking a break does not have to be long. Even just five minutes can make a difference. 

Prioritize Sleep 

Poor sleep quality has its own negative effects on the body. Quality sleep is powerful in regulating stress hormones. Creating a nighttime routine can be helpful in signaling to your body that it is time to rest. Additionally, limiting screen time before bed and finding a consistent time to close your eyes are also tools in improving quality of sleep. 

Learning When To Say “No”

Sometimes we find ourselves taking on too many responsibilities and spreading ourselves thin. Every once and while that can be okay, but if it is consistent, it can begin to add up. It is okay to say no to things if you already have a lot on your plate or if you want to have extra time for yourself. It can be challenging to say no, especially if we tend to people please. By saying no, we are practicing boundaries and learning to put our well-being first. 

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Bottom line

Stress is a normal and natural reaction to life experiences. However, it can become a problem when it starts impacting our health, especially our physical health. If you are experiencing physical symptoms of stress such as skin issues and digestive problems, it may be helpful to engage in physical activity, connect with friends, take breaks, prioritize sleep, and say no once in a while to see if you experience any relief. Remember, starting small and being consistent often makes the biggest difference over time. By learning to manage stress, you can start to feel more like yourself again. 

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Sources 

• American Psychological Association. Stress effects on the body
• APDerm. Stress Awareness Month: Can Stress Cause Eczema, Acne, Psoriasis, and Hair Loss? 
• CDC. Managing stress
• Cleveland Clinic. Stress
• Westchester Medical Center Health Network. The hidden effects of chronic stress on your body and mind   - Westchester Medical Center Health Network
• Mayo Clinic. 12 Tips to tame stress