Would you know if you were stressed? It sounds a simple enough question. You’d feel it wouldn’t you? Worry, anger, anxiety – these are some of the more familiar signs of stress. But stress can also affect your body in more surprising ways, thanks to your body’s stress hormones.

Whatever the cause of stress, everyone responds in a similar way, a way we’ve done for thousands of years, explains Kate Harkness, Professor of Psychology and Psychiatry and Director of the Mood Research Laboratory, Queen’s University, Ontario.

When animals or humans perceive a threat in their environment the adrenal glands release the hormone cortisol and adrenaline, she says. These work to pump oxygen to the major muscles to enable us to fight or escape the perceived danger (the ‘fight or flight’ response). This response produces physical symptoms such as heart palpitations and chest tightness, as the heart pumps oxygen to the muscles; and stomach butterflies, nausea and tingling, as blood leaves the stomach and extremities to reach the major muscles.

Your body doesn’t know the difference between immediate, life-threatening stress, and the slow-burn type of stress we more commonly experience. All it knows is that it needs to release stress hormones because your body is sensing a threat in your environment.

Your body on stress

Cortisol is a potent anti-inflammatory that helps repair wounds and fight infection – useful if you’ve been in a situation that caused injury. But in the long term the cells in your immune system becomes less sensitive to the anti-inflammatory effects of cortisol, and as a result, explains Professor Harkness, all that extra cortisol can start to increase inflammation and affect your immune system. That’s why you’re more likely to pick up infections and viruses after a long period of stress.

Stress can impact your body in other ways too. Without taking steps to reduce or relieve your stress you can experience:

• Headaches
• Muscles aches and pains
• Fatigue and insomnia
• Digestive problems
• High blood pressure
• High blood sugar
• Weight gain, mostly around the midsection and upper back
• Memory and concentration difficulties

As important as the stress response is when we are in a threatening situation, it’s just as important that we learn ways to lower it when we’re faced with everyday problems.

3 ways to lower stress hormones

• Get active. Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol, as well as stimulating the production of mood elevating endorphins. Choose a leisurely walk, yoga session, a run, swim, or play a sport.
• Breathe. Simple breathing exercises can help reduce stress. Breathe in lowly and deeply, hold your breath briefly, and exhale slowly, thinking ‘relax’. Repeat the sequence five to 10 times.
• Laugh. Researchers have shown that this natural medicine can improve your mood, lower cortisol, strengthen your immune system, relax your muscles, and combat stress. Listen to a funny podcast, watch amusing YouTube videos, have a laugh with friends, or tune into your favourite comedy show.