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. Most of the research using objective measures to evaluate how effective the relaxation response is at countering chronic stress have been conducted in people with hypertension and other forms of heart disease.
Those results suggest the technique may be worth trying — although for most people it is not a cure-all. For example, researchers at Massachusetts General Hospital conducted a double-blind, randomized controlled trial of patients with hypertension, ages 55 and older, in which half were assigned to relaxation response training and the other half to a control group that received information about blood pressure control.
After eight weeks, 34 of the people who practiced the relaxation response — a little more than half — had achieved a systolic blood pressure reduction of more than 5 mm Hg, and were therefore eligible for the next phase of the study, in which they could reduce levels of blood pressure medication they were taking. Physical activity. People can use exercise to stifle the buildup of stress in several ways. Exercise, such as taking a brisk walk shortly after feeling stressed, not only deepens breathing but also helps relieve muscle tension.
Movement therapies such as yoga , tai chi , and qi gong combine fluid movements with deep breathing and mental focus, all of which can induce calm. Social support. The body's stress response system is usually self-limiting. Once a perceived threat has passed, hormone levels return to normal. As adrenaline and cortisol levels drop, your heart rate and blood pressure return to baseline levels, and other systems resume their regular activities.
But when stressors are always present and you constantly feel under attack, that fight-or-flight reaction stays turned on. The long-term activation of the stress response system and the overexposure to cortisol and other stress hormones that follows can disrupt almost all your body's processes.
This puts you at increased risk of many health problems, including:. Your reaction to a potentially stressful event is different from anyone else's. How you react to your life stressors is affected by such factors as:. You may have some friends who seem relaxed about almost everything and others who react strongly to the slightest stress. Most people react to life stressors somewhere between those extremes. Stressful events are facts of life. And you may not be able to change your current situation.
But you can take steps to manage the impact these events have on you. You can learn to identify what causes you stress and how to take care of yourself physically and emotionally in the face of stressful situations.
Avoid unhealthy ways of managing your stress, such as using alcohol, tobacco, drugs or excess food. If you're concerned that your use of these products has increased or changed due to stress, talk to your doctor.
The rewards for learning to manage stress can include peace of mind, less stress and anxiety, a better quality of life, improvement in conditions such as high blood pressure, better self-control and focus, and better relationships. And it might even lead to a longer, healthier life. There is a problem with information submitted for this request.
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The Effects of Stress on Your Body. Medically reviewed by Timothy J. Legg, Ph.
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