Stress is, unfortunately, an unavoidable fact of life. But can stress make you sick?

The short answer is yes. Long-term stress — defined as stress that happens on a consistent basis — can contribute to many health issues, such as diabetes, cardiovascular disease and chronic gastrointestinal problems, like irritable bowel syndrome (IBS), and mental health conditions, like depression and anxiety.

But not all stress is bad. Clinical psychologist Adam Borland, PsyD, says a certain amount of stress can help to keep you on your toes.

“Experiencing a manageable amount of anxiety and worry helps prepare us to face the challenges of daily living,” Dr. Borland says.

What’s more, mulling over a stressful situation can also help you to find a solution to a problem. For example, you may spend time worrying about a conflict with your spouse only to find that this time spent “in your head” helps you see the issue from another perspective.

But if you notice that stress is a constant companion, it can impact your health. Dr. Borland explains what chronic stress does to our bodies and how to manage everyday stress.

How stress impacts your health

We all stress, but worry becomes a problem when it starts affecting your ability to do the things you want or need to do. Obviously, when worry starts keeping you up at night or leads you to self-soothe with food or alcohol, it can have a negative impact on your health.

“During times of physical or emotional stress, the body’s sympathetic nervous system activates,” Dr. Borland explains.

This results in what’s called the fight-or-flight response: Your body prepares to either defend itself physically from a threat or run away — and your body releases cortisol.

Cortisol is a hormone that signals your body to release glucose, a type of sugar that provides energy to your muscles. Your muscles need glucose when they’re about to fight off or run from a predator.

Even though most of our modern stressors don’t require such a physical response — you’re unlikely to punch your boss or flee the building when you’re facing your performance review — your body still responds this way. Cortisol also stifles insulin production and narrows arteries.

Once a threat passes, cortisol levels typically return to normal, and your body recovers from its effects. But when stress is chronic, cortisol levels stay elevated.

Signs stress is an issue

There’s a connection between your stress and health: Long-term worry can create problems inside your body that you may not even know about.

So, can stress make you feel sick?

Stress can contribute to emotional and behavioral symptoms, including:

  • Anxiety.
  • Irritability.
  • Depression.
  • Panic attacks.
  • Sadness.
  • Not being able to concentrate.
  • Trouble getting your work done.
  • Overeating.
  • Substance abuse problems.

You may also notice physiological reactions, such as:

  • Exhaustion.
  • Increased heart rate.
  • High blood pressure.
  • Chest pain.
  • Rapid breathing.
  • Shortness of breath.
  • Dizziness.
  • Headache.
  • Nausea.
  • Digestive issues like an upset stomach.
  • Muscle tension.
  • Aches and pains.
  • Weakened immune system.

“It’s so important that we not ignore the negative physical and emotional effects that stress has on our bodies,” says Dr. Borland. “Prioritizing self-care — sleep, a healthy diet, exercise and physical activity, social opportunities, regular checkups with doctors — are all crucial in order to combat the stress that we each experience on a daily basis.”

How to deal with stress before it becomes an issue

The good news is that you can avoid health issues associated with chronic worry by learning how to better manage your stress.

Dr. Borland offers the following steps to help you cope with stress:

  • Eat healthy. Focus on a balanced diet. Also, limit your caffeine and sugar intake, which can key you up and contribute to anxiety and insomnia.
  • Exercise each day. Do some form of exercise each day, whether strength training, aerobic exercise or even walking your dog.
  • Focus on sleep. Set up a bedtime routine, which can include taking a long, hot bath or having a cup of tea.
  • Stop using tobacco and nicotine products. Quit smoking, which can worsen chronic pain.
  • Meditate and breathe deeply. Repeat a calming mantra or visualize a serene setting.
  • Reduce stress triggers. Practice time-management skills, set health boundaries (it’s OK to say “no”) and make time for yourself a priority.
  • Stay in contact with people who support you. Get support from your spouse or significant other, parents, siblings and friends.
  • Take part in fun activities with family and friends. Smile, laugh and be as emotionally present as you can.
  • Seek calming, creative activities. Try painting or drawing, gardening, cooking, journaling or listening to music. And taking a break from your phone and social media can help, too.
  • Be grateful. Focus on areas of life for which you are appreciative. Pay attention to what makes you feel grateful.
  • Talk to your doctor and, if necessary, seek professional mental health treatment. Don’t hesitate to reach out to your doctor, especially if you’re coping with depression or anxiety.

Bottom line

Worry is a part of life for everyone. But by taking steps to proactively manage your stress, you can help make sure that your daily worries don’t end up hurting your health.​

“While a certain amount of short-term emotional and physical stress is natural, it’s important to monitor the potential consequences of sustained daily stress,” emphasizes Dr. Borland. “Finding a healthy balance between self-care and attending to the stressful demands of daily living is a goal we all must prioritize.”

This article was written by Cleveland Clinic Health Essentials (editorial@ccf.org) from Cleveland Clinic and was legally licensed through the DiveMarketplace by Industry Dive. Please direct all licensing questions to legal@industrydive.com.