Many of us think of stress as something we feel emotionally like when we feel overwhelmed, anxious, or under pressure.
But stress doesn’t just affect our minds, it affects every system of our bodies, often long before we realise what’s happening.
Our bodies are designed to handle short bursts of stress.
When we face a challenge, our brain signals the release of stress hormones like adrenaline and cortisol. This causes our heart to beat faster, our blood sugar to rise, and our bodies send more blood to our muscles so we can respond quickly. This is a normal and healthy survival response.
The problem arises when stress never switches off.
When work pressures, financial concerns, family responsibilities, poor sleep, or ongoing emotional strain become constant, our bodies then remain in a prolonged state of alert, which over time, begins to take its toll.
Some of the ways that chronic stress shows up in our bodies are:
- Frequent headaches or migraines
- Neck, shoulder, or jaw tension
- Digestive problems such as bloating, reflux, or irritable bowel symptoms
- Fatigue, even after a full night’s sleep
- Poor concentration and memory—often described as “brain fog”
- Increased cravings for sugar and processed foods
- Difficulty losing weight, especially around the abdomen
- Lower immunity, leading to frequent colds or infections
- Hormonal changes that affect mood, menstrual cycles, libido, or menopause symptoms
- Elevated blood pressure and increased risk of heart disease
Many people treat these symptoms individually without recognising that chronic stress may be contributing to all of them.
Stress fuels inflammation throughout our bodies.
Low-grade chronic inflammation is a contributing factor in many chronic diseases, including type 2 diabetes, cardiovascular disease, depression, and autoimmune conditions.
The encouraging news is that our nervous systems are adaptable.
Just as it learns to stay in a constant state of stress, it can also learn to return to a state of calm and recovery.
Some daily habits that make a difference:
- Prioritise good-quality sleep.
- Spend time outdoors and in natural light.
- Move your body regularly—even a brisk 20-minute walk helps.
- Practise slow, deep breathing to activate the body’s relaxation response.
- Eat nourishing, whole foods that help stabilise blood sugar.
- Stay connected with supportive friends and family.
- Make time each day for activities that bring joy, gratitude, and rest.
It’s impossible to eliminate stress completely so our goal should be to build resilience so that our bodies can recover effectively after stressful events.
Our bodies are always communicating with us. If we experience persistent symptoms, we should consider that they may be early warning signs that our stress load has become too great.
When we listen to these signals and take small, consistent steps to reduce stress, we won’t just feel better emotionally but we will also improve the health of our entire body.
Listen to my interview with Anton Brink from Radio Cape Pulpit on 02 July 2026 to learn more. Listen to my next interview on Thursday at 7.45am.