How Stress Impacts Our Mental Health
Many people have felt stress at some point whether it’s a brief response to a temporary problem or a more lasting reaction to a complex situation.
Stress occurs when the body perceives a situation as a possible threat, setting off a cascade of reactions in the brain that influence almost every area of our system. In this article, we’ll look into how this process works and how it affects our mental well-being.
The Brain in Stress Mode: A Closer Look at How Pressure Affects Us
When we encounter a perceived threat, sensory input is directed to the limbic system, the part of the brain responsible for emotion regulation. Within this system, the amygdala along with a network of neurons that assess and interpret the emotional weight of the stimulus becomes active. If the stimulus is deemed "harmful" or dangerous, other components of the limbic system that manage emotional and behavioral responses are also triggered.
This heightened brain activity sends signals throughout the body to either activate or suppress certain functions depending on how the stressor is perceived. For example, the adrenal glands begin releasing cortisol, a hormone that helps keep us alert and ready to act.
While this response is highly beneficial in situations involving immediate, physical danger, it becomes problematic when the stressor is ongoing. That’s why it’s crucial to recognize and address chronic stress ideally with guidance from a qualified healthcare provider.
Cortisol's Function: Understanding the Stress Hormone and Its Impact on the Body
Cortisol, often referred to as the “stress hormone”, has receptors located throughout the body. This widespread presence allows it to play a key role in regulating metabolism, the sleep-wake cycle, the immune system, and various other essential bodily functions.
When a stressor is detected, cortisol levels increase, initiating processes that supply the body with energy—such as the production of glucose—to help face the challenge. During this response, functions deemed non-essential are temporarily downregulated. This includes a suppression of the immune response, as well as a decrease in activity within the digestive and reproductive systems. In addition to these physiological changes, this built-in alarm system also has a noticeable impact on mood.
As a response to a stressor, the body first enters an alert phase, aimed at rapidly supplying energy. During this stage, adrenaline is released to prepare the body for immediate action. If the stress continues, a second, defensive phase is triggered. This phase is marked by the release of cortisol, which helps maintain stable glucose levels through several processes and supports the replenishment of energy reserves depleted during the initial response.
It’s normal for cortisol levels to fluctuate throughout the day; however, when they stay elevated for extended periods, they can have harmful effects. These may include weight gain, skin problems, high blood pressure, trouble focusing, irritability, and headaches.
Why Our Responses to Stress Aren’t All the Same
Our response to stress often differs from person to person. For example, some individuals are able to stay composed and react swiftly, while others might become overwhelmed, needing time to settle before they can respond effectively. These differences are mainly influenced by two key factors:
- Genetics play a significant role in shaping how we react to stress. Certain genetic traits can support a more stable emotional baseline, while subtle genetic differences influence whether our response is more intense or relatively calm.
- Previous experiences also shape our stress responses. Individuals who have faced traumatic events in any aspect of life are more likely to develop an intensified or overwhelming reaction to stress.
The Impact of Stress on Mental Health
When stress becomes prolonged, it can develop into a chronic condition, potentially leading to a range of harmful effects on both physical and mental health.
From a cognitive perspective, stress can interfere with concentration, disrupt memory formation, and contribute to emotional challenges like anxiety and depression.
Stress and anxiety
Anxiety is one of the possible negative outcomes associated with prolonged stress. It’s important to distinguish between stresswhich refers to the body’s physiological response to a perceived threat and anxiety, which is primarily an emotional reaction.
Although the two are not always present together, they are closely connected. Someone experiencing chronic stress may develop anxiety, while a person with anxiety may be more sensitive to stressful situations. In this way, anxiety can not only be a response to ongoing stress, but also a warning signal that arises in the absence of an immediate stressor.
The relationship between stress and depression
Just like anxiety, stress and depression are often closely linked and can contribute to one another. Chronic stress is a known risk factor for developing depression, as it disrupts the balance of key neurotransmitters such as serotonin and dopamine, which play a central role in regulating mood. In addition, traumatic experiences can act as external stressors that trigger a depressive state.
On a physical level, hormonal imbalances—particularly sustained elevated cortisol levels—can affect brain structures like the hippocampus, contributing further to the development of depression.
Common symptoms resulting from this overlap between stress and depression include persistent emotional distress, feelings of helplessness, disconnection, loss of interest, and a tendency to withdraw from social interaction.
The Connection Between Stress and Poor Sleep
Whether acute or chronic, stress is often linked to disruptions in the sleep cycle. Many people under stress experience problems falling asleep, staying asleep, frequent awakenings during the night, or even insomnia.
During stress, the levels of hormones like cortisol and adrenaline rise, which can interfere with the body’s natural processes, including the release of melatonin, the hormone responsible for regulating the sleep-wake rhythm. In chronic stress situations, elevated cortisol at night makes it harder for the body to relax and prepare for restful sleep. Additionally, stress reduces the ability to maintain uninterrupted sleep, increasing the chances of waking up during the night.
Lack of sleep and insufficient rest can, in turn, heighten sensitivity to stress, as poor sleep tends to amplify the body’s reaction to stressful stimuli.
Effective Strategies to Protect Your Mental Wellbeing from Stress
When encountering a stressful trigger, the body initiates various physiological and behavioral responses to manage the challenge. On the behavioral side, how one responds largely depends on their personal skills and the coping resources they have available.
Practices that enhance the ability to learn how to manage stress situations exist, both in terms of emotional reaction and managing symptoms once they have appeared. Learning relaxation techniques, engaging in physical exercise, and maintaining a healthy diet are three fundamental pillars to combat stress.
Relaxation and Mindfulness Practices: Strengthen Your Mind to Combat Stress
Cultivating a calm mind is crucial to prevent the fast pace of daily life from causing stress. Just like physical exercise, the mind can be trained through consistent practice. Various relaxation techniques can support us not only during stressful moments but also daily, promoting mental wellbeing and physical relaxation. Examples include meditation, yoga, music therapy, and progressive muscle relaxation.
Another valuable method for managing stress and emotions is mindfulness, which involves focusing on the present moment and fully experiencing current sensations without distraction.
Physical Activity: Energize Your Body and Boost Endorphin Levels
Engaging in regular physical exercise stimulates the production of endorphins, often referred to as the “feel-good hormones”, which help elevate mood and reduce the harmful impact of stress. Because of this, staying active can also lower the risk of developing mental health conditions like depression and anxiety.
Low-impact aerobic activities such as yoga, swimming, or walking are great options that support both physical and mental wellness and they’re simple to include in a daily routine.
Balanced Nutrition: Essential Nutrients to Support Your Body During Stress
Maintaining a nutrient-rich diet high in vitamins, minerals, and other essential elements supports both physical and mental health, helping to keep stress levels in check.
One of the first steps is to create a consistent daily eating routine, including regular meal times for key meals throughout the day. Skipping this structure often results in irregular eating patterns and a decline in the nutritional quality of what we consume. Diets high in trans fats, sugars, and refined flours can lead to overeating, snacking at inappropriate times, or even under-eating, all of which can negatively impact stress management.
Natural Supplements: Supportive Ingredients to Help Manage Stress
Certain nutrients act as allies in supporting the nervous system, with B-complex vitamins—especially vitamin B6—playing a key role in maintaining its normal function and helping to reduce fatigue. These vitamins are commonly found in whole grains and animal-based foods such as dairy, meat, and fish. Magnesium is another vital nutrient, essential for both cognitive function and muscle health.
One particularly important amino acid is tryptophan, which directly influences mood, emotional stability, and sleep quality. Tryptophan is a precursor to serotonin—which helps regulate mood—and melatonin, the hormone that controls the sleep-wake cycle. It’s found in protein-rich foods like poultry, eggs, and dairy products, and contributes to the body’s ability to manage stressful situations.
In addition, certain plant-based extracts have calming properties that support relaxation and nervous system health. Examples include passionflower and valerian, which have been traditionally used to promote restful sleep and reduce tension. Another powerful adaptogen is ashwagandha, known for its positive effects on mental clarity and stress resilience, especially in emotionally demanding situations.
To further support wellbeing, it’s also possible to incorporate dietary supplements containing these ingredients—either individually or in combined formulations—to enhance mental performance and cognitive balance.
Social Support: Strengthen Connections and Reach Out for Professional Guidance When Needed
Spending quality time with loved ones and enjoying leisure activities plays a vital role in supporting mental wellbeing. Activities such as group sports, social outings with friends, or shared meals with family help us break from routine and lift our mood, acting as a buffer against the harmful effects of stress.
Both the quality and quantity of social interactions matter. However, perception of support is also key—what truly counts is how each person feels and interprets the help they receive, especially during stressful periods.
When healthy habits like regular exercise, balanced nutrition, and social engagement are not enough to ease stress, the best next step is to seek professional psychological support. A qualified therapist can provide the tools and strategies needed to manage stress more effectively.
