Stress is not only a "worse day" or tension at work. It is a real biological reaction that triggers in your body a whole cascade of processes — from hormones, through the nervous system, all the way to immunity. And while short-term stress can be helpful, chronic stress changes the way the entire body functions.
What happens in the body when you are stressed?
When you feel stress, two main systems are activated:
- HPA axis (hypothalamus–pituitary–adrenal)
- autonomic nervous system
This leads to the release of stress hormones — mainly cortisol. The problem is that with chronic stress this system begins to function improperly. There is so-called dysregulation of the HPA axis, which affects the entire body [1,2].
Sympathetic nervous system — "constant alarm" mode
The most noticeable element of stress is the activation of the sympathetic nervous system. It is responsible for the "fight or flight" response. In practice, this means that the body:
- accelerates heart rate
- raises blood pressure
- increases glucose levels
- tenses muscles
- inhibits digestion
This is very useful… if you are running away from a bear in the forest :) But modern stress — pressure, excess of stimuli, lack of rest — causes the sympathetic system to remain active for a long time.
Studies show that stress also activates the so-called SAM system (sympatho-adrenomedullary), which increases adrenaline levels and affects the cardiovascular system [3].
The brain under the influence of chronic stress
Long-term stress directly affects the structure of the brain. The hippocampus — the area responsible for memory — is particularly vulnerable. High levels of cortisol can lead to its damage and reduction in volume [4].
Effects on the brain
- memory problems
- difficulty with concentration
- greater susceptibility to anxiety and depression
Additionally, chronic stress is associated with the development of mental disorders, including depression [2].
Stress and the heart and circulatory system
Chronic stress is for the cardiovascular system something like continuous "working at high speed". When the sympathetic nervous system remains active for a longer time, and the HPA axis constantly stimulates cortisol secretion, the body has no space for regeneration.
In practice, this means that the heart beats faster than it should, and blood vessels remain in a state of increased tension. This is why in people living in chronic stress, persistently elevated blood pressure and accelerated heart rate are often observed, even in moments of apparent rest.
Over time, there is also an increase in inflammation in the body. All of this makes chronic stress not just a "psychological problem", but a real risk factor. It may contribute to the development of problems such as hypertension, coronary disease or other cardiovascular diseases [5].
Hormones and metabolism — why does stress "dysregulate" the body?
Cortisol affects metabolism in a very specific way:
- increases glucose levels
- disrupts insulin function
- promotes fat tissue accumulation
Long-term cortisol dysregulation can lead to metabolic problems, obesity and hormonal disorders [6].
Immune system — from mobilisation to weakening
At the beginning, stress mobilises the body. But if this state lasts long, it begins to weaken our immunity. Studies show that chronic stress can:
- increase susceptibility to infections
- delay healing
- intensify inflammation and autoimmune diseases [7]
Gut and brain — a hidden connection
Stress also affects the so-called gut–brain axis. Activation of the HPA axis affects the composition of gut bacteria and may lead to dysbiosis [8], and at the same time to digestive problems or intestinal inflammation.
How to counteract chronic stress?
It is not about completely removing stress. That is unrealistic. It is about restoring balance between the sympathetic system (gas) and the parasympathetic system (brake).
Slow, conscious breathing is one of the simplest, and at the same time the most effective tools for stress regulation. It acts directly on the nervous system — it sends a signal to the brain that the threat has passed. Box breathing works great here: inhale 4 sec. → hold 4 sec. → exhale 4 sec. → pause 4 sec. Regular practice helps reduce tension, calm the heart rate and "turn off" the fight or flight mode.
Stress is not only a physical reaction — it is also emotions that we often hold in the body. Unexpressed tension does not disappear, it only accumulates. It can be: use of emotional release techniques in individual sessions, writing (e.g. journaling), crying which naturally releases tension, shouting in a safe space e.g. in the forest, working with the body (e.g. intuitive dance). Releasing emotions is a real relief for the nervous system.
Physical activity acts like a natural "safety valve" for stress. It helps release tension accumulated in the body and lower cortisol levels. It does not have to be an intense workout — regularity is what matters. Walks, yoga, strength training or calm running all work well. Movement restores contact with the body and helps get out of constant "being in the head".
Being in nature has a soothing effect on the nervous system — and this is not just a subjective feeling, but a physiological effect. Greenery, silence and natural stimuli help reduce stress levels. Particularly supportive may be: a walk in the forest, walking barefoot on grass or soil, touching trees. It can be treated as a moment of "giving away" tension to Mother Gaia — stopping and returning to simple contact with the surroundings.
Sleep is the most important moment of regeneration for the nervous system. Start calming down about an hour before sleep, limit contact with screens, create a calm predictable atmosphere. Instead of scrolling the phone: a book, calm time spent with loved ones, or meditation allowing thoughts to flow slowly and calmly. This is a signal for the body: "you can let go".
Under stress, the body uses more nutrients. The most important: magnesium (helps relax the nervous system and muscles), B vitamins (support brain function and resistance to stress), omega-3 (have anti-inflammatory effects and protect neurons). A well-balanced diet is the foundation.
Today's world is a constant influx of information — notifications, news, social media. Addiction to technology creates the FOMO effect (fear of missing out) and additional pressure. Therefore it is worth consciously taking breaks from the phone, limiting exposure to excessive amounts of information, and giving yourself moments of silence, listening to yourself.
A human is not designed to cope with stress in isolation. Contact with other people has a huge impact on the nervous system. Conversation, closeness, hugging, laughter — all of this reduces tension, increases the sense of safety and helps return to balance. This is one of the most "primitive" ways of regulating stress.
Summary
Chronic stress is not only a mental state. It is hormonal disorders, an overloaded nervous system, inflammation in the body and even changes in the brain.
The body is able to return to balance on its own, however it needs conditions for this.
Support the body's ability to regulate and regenerate.
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Book an appointmentFrequently asked questions
Yes — and very specifically. Chronic stress affects the nervous, hormonal and immune systems. It may lead to hypertension, digestive problems, sleep disorders, and even increase the risk of heart disease.
Most often there appear:
- constant fatigue
- sleep problems
- tension in the body
- irritability
- difficulty with concentration
These are signals that the body is overloaded and needs regeneration.
Stress disrupts the secretion of cortisol and melatonin — hormones responsible for the circadian rhythm. As a result, it is harder to fall asleep, sleep is shallower, and the body does not fully regenerate.
Conscious breathing works the fastest. Slow, deep breathing (e.g. box breathing) helps activate the parasympathetic system and reduce tension within a few minutes. Additionally, releasing accumulated emotions allows the body to be relieved from chronic stress.
No — stress is a natural part of life and plays an important adaptive function. The key is not its elimination, but the ability to regulate it and return to balance after stressful situations.
Important: This article is educational in nature. If you are experiencing symptoms of chronic stress or burnout — consult a doctor or specialist.
Scientific sources
- 1. Sergio Gutierrez Nunez, Sara Peixoto Rabelo, Nikola Subotic. (2025). Chronic Stress and Autoimmunity: The Role of HPA Axis and Cortisol Dysregulation. pubmed.ncbi.nlm.nih.gov
- 2. Ai Ai Lei, Vanessa Wen Xian Phang, Yu Zhao Lee. (2025). Chronic Stress-Associated Depressive Disorders: The Impact of HPA Axis Dysregulation and Neuroinflammation on the Hippocampus — A Mini Review. pubmed.ncbi.nlm.nih.gov
- 3. James P Herman, Jessica M McKlveen, Sriparna Ghosal. (2016). Regulation of the Hypothalamic-Pituitary-Adrenocortical Stress Response. pubmed.ncbi.nlm.nih.gov
- 4. Katharine Ann James, Juliet Ilena Stromin, Nina Steenkamp. (2023). Understanding the relationships between physiological and psychosocial stress, cortisol and cognition. frontiersin.org
- 5. Grażyna Wiraszka, Martyna Głuszek-Osuch, Renata Stępień. Incidence and determinants of chronic stress as a health risk factor in a group of Polish high school students. termedia.pl
- 6. Richard Murdoch Montgomery. (2024). Molecular Mechanisms of Chronic Stress in Immune Dysregulation: From Cytokine Networks to Clinical Manifestations. researchgate.net
- 7. Richard Murdoch Montgomery. (2024). Molecular Mechanisms of Chronic Stress in Immune Dysregulation: From Cytokine Networks to Clinical Manifestations. researchgate.net
- 8. Amanda Gollo Bertollo, Camila Ferreira Santos, Margarete Dulce Bagatini. (2025). Hypothalamus-pituitary-adrenal and gut-brain axes in biological interaction pathway of the depression. pubmed.ncbi.nlm.nih.gov