Stress and Its Impact on Health: How to Cope with Nervous Tension

What is stress and why is it dangerous for health?

Stress is a non-specific bodily response to any demands placed upon it, disrupting internal equilibrium (homeostasis) [1]. In today's competitive world, such responses—manifested as anxiety, depression, or even headaches—have become a frequent occurrence [1].

Stress does not simply cause discomfort; it exerts a profound and multifaceted impact on all body systems. For instance, following major public health crises such as the COVID-19 pandemic or the Ebola outbreak, survivors and frontline workers often experience serious mental health issues, including anxiety, depression, and insomnia [2]. Traumatic events, regardless of their nature, can trigger similar post-traumatic stress symptoms [2]. Unfortunately, during such catastrophes, socio-economic and biomedical consequences are frequently prioritized over mental health [2].

Prolonged or chronic stress can exacerbate the course of chronic diseases, such as hypertension [7] and type 2 diabetes [6], as well as influence the development of autoimmune conditions [3].

Stress and the body's internal systems: from the gut to immunity

The impact of stress on the body goes much deeper than mere emotional tension. It affects key physiological systems:

• The gut-brain axis and microbiota: Research shows that stress alters the composition of the gut microbiota [1]. This complex interconnection, known as the gut-brain axis, plays an important role in regulating stress responses. Changes in the gut microbiome can affect our mood and behavior, while modulation of the microbiota, in turn, can help in managing stress [1].
• Immune system: Stressful events can influence the immune response, which is particularly relevant for patients with autoimmune thyroid diseases (AITD), such as Graves' disease or Hashimoto's thyroiditis [3]. Although the role of stress in the development of AITD is not yet fully understood, studies show that patients with Hashimoto's thyroiditis may have significantly higher levels of negative stress than positive stress [3]. This highlights the potential link between stress, the immune system, and thyroid health.
• Metabolism and chronic diseases: Stress also affects metabolic processes. In older adults with type 2 diabetes, disease-related stress can impact self-care and treatment adherence [6]. Furthermore, stress is one of the factors contributing to overweight and obesity, for example, in individuals with Down syndrome, alongside physical inactivity and suboptimal nutrition [8].

Psychological consequences of stress: anxiety, depression, insomnia

Psychological manifestations of stress can be debilitating and significantly reduce quality of life. Anxiety, depression, and insomnia are among the most common symptoms of stress [1]. As research shows, these problems are particularly acute after experiencing traumatic events or natural disasters. For example, a meta-analysis demonstrated a high prevalence of anxiety, depression, and insomnia symptoms among survivors of the Ebola epidemic [2]. This emphasizes that regardless of the nature of a traumatic event, it can trigger similar post-traumatic stress reactions [2]. It is important to remember that mental health is often underestimated in crisis situations, even though its consequences can be long-term and severe [2].

Effective strategies for combating stress

Fortunately, there are many evidence-based approaches to managing stress and its negative consequences:

• Physical activity: Regular exercise is a powerful tool in combating depression and anxiety. A systematic review and meta-analysis confirmed that both aerobic and strength training effectively reduce the physiological and psychological symptoms associated with these conditions [5]. The choice of activity type may depend on personal preferences, with consistency being the key.
• Mindfulness practices and meditation: Mindfulness-based methods, such as Mindfulness-Based Stress Reduction (MBSR), show high efficacy. A clinical trial demonstrated that MBSR combined with auricular three-point therapy can improve blood pressure, symptoms, and emotional state in young and middle-aged hypertensive patients [4]. These practices help develop the capacity for self-regulation and a calmer response to stressors.
• Lifestyle and dietary optimization: A comprehensive approach to lifestyle is crucial. This includes a balanced diet, adequate sleep, and the management of comorbid conditions [8]. Given the impact of stress on the gut microbiota, certain interventions aimed at its modulation may also help reduce stress [1]. For individuals with chronic conditions such as hypertension, understanding and considering sociodemographic factors and personal beliefs can significantly improve treatment adherence and, consequently, disease control [7].
• Management of chronic diseases: For patients with type 2 diabetes, it is important to actively manage disease-related stress, as this directly affects the effectiveness of self-care [6].

When to see a doctor?

While many self-help strategies can be very effective, it is important to recognize when professional help is needed. If stress symptoms—such as persistent anxiety, deep depression, chronic insomnia, or physical manifestations (e.g., headaches, digestive issues)—become chronic, interfere with your daily life, or cause significant distress, do not hesitate to consult a doctor. A specialist will help determine the cause, assess your condition, and select the most appropriate treatment or support plan.

Sources

• [1] Stress and the gut microbiota-brain axis. https://pubmed.ncbi.nlm.nih.gov/30844962/
• [2] Assessment of anxiety, depression and insomnia symptoms among Ebola survivors in Africa: A meta-analysis. https://pubmed.ncbi.nlm.nih.gov/33544772/
• [3] Stress-associated immune response and selenium status in patients with autoimmune thyroid diseases. https://pubmed.ncbi.nlm.nih.gov/36768762/
• [4] Clinical study on the multidimensional efficacy of mindfulness-based stress reduction combined with auricular three-point therapy in young and middle-aged hypertensive patients. https://pubmed.ncbi.nlm.nih.gov/42338493/
• [5] Effect of aerobic and resistance exercise on depression and anxiety: A systematic review with meta-analysis. https://pubmed.ncbi.nlm.nih.gov/40432290/
• [6] The relationship of psychological insulin resistance, diabetes-related stress, and intention to use complementary and alternative diets with self-care among older adults with type 2 diabetes: A cross-sectional study. https://pubmed.ncbi.nlm.nih.gov/42209255/
• [7] Chronic and asymptomatic conditions influence hypertension treatment control in primary care. https://pubmed.ncbi.nlm.nih.gov/27982394/
• [8] Down syndrome and obesity management: Lifestyle observations made within the GO-DS21 project and clinical recommendations. https://pubmed.ncbi.nlm.nih.gov/41901061/

The information in this article is for reference purposes only and cannot replace an in-person consultation with a qualified medical specialist. Always consult a physician for diagnosis and treatment.