Physical responses which can occur to stress

There are several effective ways to do this and used together, they can help you to reverse your body's stress response when you don't need it, and minimize the number of times it's triggered unnecessarily throughout the day. Struggling with stress? Our guide offers expert advice on how to better manage stress levels. Get it FREE when you sign up for our newsletter. Harvard Medical School. Understanding the stress response.

Updated March Cleveland Clinic. December Front Psychol. National Institutes of Health. American Psychological Association. Manage stress: strengthen your support network. Your Privacy Rights. To change or withdraw your consent choices for VerywellMind.

At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. These choices will be signaled globally to our partners and will not affect browsing data. We and our partners process data to: Actively scan device characteristics for identification. After the amygdala sends a distress signal, the hypothalamus activates the sympathetic nervous system by sending signals through the autonomic nerves to the adrenal glands.

These glands respond by pumping the hormone epinephrine also known as adrenaline into the bloodstream. As epinephrine circulates through the body, it brings on a number of physiological changes. The heart beats faster than normal, pushing blood to the muscles, heart, and other vital organs. Pulse rate and blood pressure go up. The person undergoing these changes also starts to breathe more rapidly. Small airways in the lungs open wide. This way, the lungs can take in as much oxygen as possible with each breath.

Extra oxygen is sent to the brain, increasing alertness. Sight, hearing, and other senses become sharper. Meanwhile, epinephrine triggers the release of blood sugar glucose and fats from temporary storage sites in the body.

These nutrients flood into the bloodstream, supplying energy to all parts of the body. All of these changes happen so quickly that people aren't aware of them. In fact, the wiring is so efficient that the amygdala and hypothalamus start this cascade even before the brain's visual centers have had a chance to fully process what is happening.

That's why people are able to jump out of the path of an oncoming car even before they think about what they are doing. As the initial surge of epinephrine subsides, the hypothalamus activates the second component of the stress response system — known as the HPA axis.

This network consists of the hypothalamus, the pituitary gland, and the adrenal glands. The HPA axis relies on a series of hormonal signals to keep the sympathetic nervous system — the "gas pedal" — pressed down.

If the brain continues to perceive something as dangerous, the hypothalamus releases corticotropin-releasing hormone CRH , which travels to the pituitary gland, triggering the release of adrenocorticotropic hormone ACTH. This hormone travels to the adrenal glands, prompting them to release cortisol.

The body thus stays revved up and on high alert. When the threat passes, cortisol levels fall. The parasympathetic nervous system — the "brake" — then dampens the stress response. Many people are unable to find a way to put the brakes on stress. Chronic low-level stress keeps the HPA axis activated, much like a motor that is idling too high for too long. After a while, this has an effect on the body that contributes to the health problems associated with chronic stress.

Persistent epinephrine surges can damage blood vessels and arteries, increasing blood pressure and raising risk of heart attacks or strokes. Elevated cortisol levels create physiological changes that help to replenish the body's energy stores that are depleted during the stress response. But they inadvertently contribute to the buildup of fat tissue and to weight gain.

For example, cortisol increases appetite, so that people will want to eat more to obtain extra energy. It also increases storage of unused nutrients as fat. Relaxation response. Herbert Benson, director emeritus of the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital, has devoted much of his career to learning how people can counter the stress response by using a combination of approaches that elicit the relaxation response.

These include deep abdominal breathing, focus on a soothing word such as peace or calm , visualization of tranquil scenes, repetitive prayer, yoga, and tai chi. The key is to find the sensory input that works for you. Does listening to an uplifting song make you feel calm? Or smelling ground coffee? Or maybe petting an animal works quickly to make you feel centered? Everyone responds to sensory input a little differently, so experiment to find what works best for you.

Learn to relax. When practiced regularly, these activities can reduce your everyday stress levels and boost feelings of joy and serenity. They also increase your ability to stay calm and collected under pressure.

Eat a healthy diet. Get your rest. Feeling tired can increase stress by causing you to think irrationally. At the same time, chronic stress can disrupt your sleep.

Authors: Jeanne Segal, Ph. Stress Management — Enhance your well-being by reducing stress and building resilience. Harvard Health. Stress Effects on the Body — An interactive guide to how stress affects the physical health of your body.

American Psychological Association. This holiday season alone, millions of people will turn to HelpGuide for free mental health guidance and support. So many people rely on us in their most difficult moments. Can we rely on you? All gifts made before December 31 will be doubled. Cookie Policy. Learn to recognize overwhelming stress—and what you can do about it. What is stress? Fight-or-flight response: what happens in the body When you feel threatened, your nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol, which rouse the body for emergency action.

Depression and anxiety Pain of any kind Sleep problems Autoimmune diseases Digestive problems. Skin conditions, such as eczema Heart disease Weight problems Reproductive issues Thinking and memory problems.

Cognitive symptoms: Memory problems Inability to concentrate Poor judgment Seeing only the negative Anxious or racing thoughts Constant worrying. Emotional symptoms: Depression or general unhappiness Anxiety and agitation Moodiness, irritability, or anger Feeling overwhelmed Loneliness and isolation Other mental or emotional health problems. Physical symptoms: Aches and pains Diarrhea or constipation Nausea, dizziness Chest pain, rapid heart rate Loss of sex drive Frequent colds or flu.

Behavioral symptoms: Eating more or less Sleeping too much or too little Withdrawing from others Procrastinating or neglecting responsibilities Using alcohol, cigarettes, or drugs to relax Nervous habits e. Major life changes Work or school Relationship difficulties. Financial problems Being too busy Children and family. Pessimism Inability to accept uncertainty Rigid thinking, lack of flexibility.