Stress is not always perceived as a threat, but its impact can be deep and silent, constant pressure situations activate in our brain alert mechanisms that prepare the body to react, releasing hormones such as cortisol and adrenaline. Although this response of “struggle or flight” is useful in the short term, prolonged can affect both the mind and the body significantly.
“Sustained stress changes the way we feel and react to situations that would normally be manageable, increasing irritability, anxiety and perception of threat to everyday problems, affecting emotional health and social interaction deeply,” explains Liudmila Loayza Barragán, director of the Psychology career, of the Franz Tamayo University, Unifranz.
When the pressure is constant, the mind is immediately affected. Memory, attention and ability to make decisions are reduced. Excess cortisol alters the structure of the hippocampus, making learning and retention of information. This not only affects academic or work performance, but also generates frustration and feeling of disability in the face of tasks that were previously resolved.
“Chronic stress, when maintained for a long time, not only affects memory and concentration, but also increases the probability of developing anxiety, depression and other mood disorders, affecting the quality of life and daily productivity,” assures Margaret Chan, general director of the World Health Organization, WHO.
Stress also transforms the way we experience our emotions. Irritability, anxiety and feeling of overload are common. These changes can affect relationships personal and professional, generating conflicts and misunderstandings that are feedback with emotional pressure, creating a difficult cycle to break without conscious intervention.
“Prolonged stress exposure has direct effects on the body: the immune system weakens, increases blood pressure and heart rate, and can cause digestive and metabolic problems, increasing vulnerability to chronic diseases and affecting integral health,” the National Health Foundation prevents (NHS) of the United Kingdom.
The body suffers through physical symptomslike the Muscle tension, palpitations, digestive problems and high blood pressure. In the long term, these alterations can lead to serious pathologies, including hypertension, type 2 diabetes and chronic inflammation, which affect the quality of life and reduce the capacity to respond to new stress situations.
“When the body remains on a constant alert due to chronic stress, hormonal balance is altered, affecting vital functions such as metabolism, digestion and emotional regulation, and this has a negative impact on resilience in the ability to resilience in the face of everyday adverse situations,” adds the expert.
The dream becomes another affected land. Stress prevents reconciling a deep and repairing rest, causing insomnia, frequent awakening or superficial sleep. This lack of rest reinforces fatigue and decreases cognitive capacity, perpetuating the stress cycle and increasing irritability and difficulty managing emotions.
Keys to avoid stress collapse
Constant stress can wear both the mind and the body, but there are strategies that help reduce its impact. Here are some key recommendations that can make a difference, according to WHO:
- Recognize your signals
Identify when stress begins to affect you: irritability, insomnia, fatigue or muscle tension. Being aware of these signals is the first step to intervene before the problem intensifies.
- Organize your time and priorities
Define essential tasks and establish clear limits. Avoid overload and learn to say “no” when necessary. Tools such as agendas, lists and productivity applications can help you maintain control.
- Take care of your body
Perform regular physical activity, keep a balanced diet and respect your sleep hours. Small daily habits strengthen your physical and emotional resistance to pressure situations.
- Practice relaxation techniques
Meditation, deep breathing, yoga or conscious pauses during the working day decrease cortisol levels and help recover mental calm.
- Find support and company
Talking about your emotions with family, friends or professionals allows you to download tensions and find practical solutions. Do not underestimate the power of a support network in times of high stress.
“Managing stress effectively requires recognizing own limits and seeking support when necessary. Talking about what we feel and sharing our difficulties strengthens emotional resilience and protects our mental and physical health,” concludes Loayza.
With the implementation of these strategies, it is possible not only to reduce the negative impact of stress, but also to strengthen the mind and body against future challenges. Recognizing symptoms and acting on time is key to maintaining a healthy balance and preventing long -term damage.
