
How Stress Impacts Our Mental Health
Published: 21 January, 2025 | 8'
Perhaps we have all gone through situations of stress at some point, sometimes briefly due to some temporary stressor, or more persistently due to a complex problem.
Stress occurs when the body recognises a specific situation as a threat and activates a series of processes from the brain that involve practically our entire body. Let’s see how this reaction works and what role it plays in our mental health.
The brain under pressure: Understanding stress
In the face of a threat, sensory information reaches the limbic system, which is responsible for regulating emotions. Here, the amygdala and a set of neurons responsible for collecting and interpreting the emotional load of this stimulus to classify it become activated. In cases where these stimuli are categorised as “bad” or dangerous, other structures of the limbic system responsible for regulating emotions and behavioural responses are activated.
Through all this brain activation, messages are sent to the rest of the body to activate or inhibit according to the role of the stressor in the response, as happens in the adrenal glands, which start producing cortisol, a hormone responsible for energising us and keeping us alert.
This entire process is useful in the face of a real and imminent danger, but not when we are faced with a problem that drags on over time, thus it is important to learn to detect the stressor and manage stress when it becomes chronic with the help of a healthcare professional.
The role of cortisol: The stress hormone and its effects on the body
The receptors for cortisol are spread throughout the body, making this glucocorticoid, known as “the stress hormone”, participate in the regulation of metabolism, the sleep cycle, the immune response, among other processes.
In the presence of a stressor, cortisol rises and triggers the processes through which we obtain the energy to confront it, such as glucose production processes. It is then that functions considered less essential are reduced for the duration of the stress state, and it modifies the immune system's response, also reducing the function of the digestive and reproductive systems. Upon activating this alarm system, it also affects mood.
Thus, we enter an initial phase of alert as a reaction to the stressor focused on supplying energy to the body, during which adrenaline is produced, while the second phase, which would be defensive, only activates if stress persists. This second phase is characterised by the production of cortisol, a hormone that keeps glucose levels steady through various processes and ensures the renewal of reserves used in the face of that threat.
The variation of cortisol levels throughout the day is normal, although if they remain high over a longer time, it can lead to negative effects such as weight gain, skin issues, high blood pressure, difficulty concentrating, irritability, or headaches.
Why we react differently to stress
The way we react to stress is likely different from that of others. For instance, some may manage their emotions and act quickly, while others may feel agitated and need a moment to calm down and respond. This is determined fundamentally by two aspects:
- Genetics: genetic factors influence the response to a stressor, favouring a stable emotional level. Small genetic variations determine whether the response is active or more relaxed.
- Previous experiences: people who have gone through traumatic events in any area are at a greater risk of developing a runaway reaction to stress.
How does stress affect mental health?
When a state of stress extends over time, it becomes chronic, at which point it can trigger negative effects on our overall health, both physical and mental.
Cognitively, stress can cause difficulties with concentration, memory consolidation, and can even influence emotional issues such as anxiety and depression.
Stress and anxiety
Anxiety is one of the negative reactions that can accompany a prolonged state of stress. It is important to differentiate between the state of stress, which encompasses the various processes the body activates in the face of a threat, and anxiety, which is an emotional response.
Both concepts are not always linked, but they are related, as a person suffering from chronic stress can trigger anxiety, and vice versa, a person with anxiety is vulnerable to stressful situations. Thus, in addition to being an emotional response to stress, anxiety is a alert reaction to a threat without originating from a stressor.
The relationship between stress and depression
Similarly to anxiety, stress and depression are conditions that can go hand in hand and be causes of one another, as chronic stress is a triggering factor for depression. This occurs because this prolonged stress state affects the balance of neurotransmitters such as serotonin and dopamine, which are involved in mood. Additionally, other stressors such as specific traumatic events can also trigger a depressive state.
Physical factors such as hormonal alterations, for example, the rise of cortisol during chronic stress, can also trigger depression by affecting areas of the brain such as the hippocampus.
Symptoms associated with this combination of stress and depression include emotional disturbances with feelings of helplessness or overwhelm, lack of interest, isolation, and avoidance of social activities.
Stress and inadequate rest
Stress, whether acute and momentary or chronic, is associated with a higher likelihood of developing issues related to the sleep cycle, and it is common for people experiencing stress to develop difficulties in initiating and maintaining sleep, waking up during the night, or insomnia.
In states of stress, levels of the hormones cortisol and adrenaline rise, which can interfere with the physiological processes of sleep and the secretion of the hormone melatonin, which we produce naturally and regulates the sleep-wake cycle. In cases of chronic stress, cortisol levels increase at night, thereby hindering the body's preparation and relaxation for restful sleep. Moreover, stress also affects the ability to maintain sleep during the night, resulting in a greater likelihood of waking at night.
Insomnia and insufficient rest can increase sensitivity to stress, as lack of sleep can lead to a heightened response to stressful agents.
Strategies to Care for Your Mental Wellbeing Against Stress
When faced with a stressful agent, different processes in the body are activated to cope, both physiologically and behaviourally. At the behavioural level, it depends on the individual skills of each person and their available coping resources.
Practices that enhance the ability to learn how to manage stress situations exist, both in terms of emotional reaction and managing symptoms once they have appeared. Learning relaxation techniques, engaging in physical exercise, and maintaining a healthy diet are three fundamental pillars to combat stress.
Relaxation and Mindfulness Techniques: Train Your Mind Against Stress
Learning to have a calm mind is essential so that the fast pace of daily life does not lead to stress. The mind can also be trained and requires consistency just like any other physical exercise practice. There are relaxation techniques that can help us during stressful moments, but also daily to promote mental wellbeing and relax the body. Some relaxation techniques include meditation, yoga, music therapy, and progressive muscle relaxation.
Another practice that is beneficial in controlling stress and managing emotions is the practice of mindfulness, which is based on the ability to live in the present moment and pay attention to the sensations of the moment without being distracted.
Physical Exercise: Activate Your Body and Release Endorphins
Regular exercise promotes the generation of endolphins, the so-called “happiness hormones” that make us feel good, counteracting the negative effects of stress. Precisely for this reason, sports can have positive effects on the likelihood of developing mental health issues such as depression and anxiety.
Aerobic exercises such as yoga, swimming, or walking are some examples of low-impact exercise that can enhance physical and mental wellbeing, as they are also easy to incorporate into our daily routine.
Healthy Nutrition: Key Nutrients in Stress Situations
Following a healthy diet, rich in vitamins, minerals, and other nutrients, promotes good physical and mental health, as well as low stress levels.
Firstly, it is advisable to follow a daily routine and establish guidelines in our diet with set meal times for the main meals. Not adhering to this routine leads to uncontrolled eating and a tendency to neglect the quality of the foods we consume. The intake of trans fats, sugars, and refined flours can also lead to overeating, eating at inappropriate times, or even eating less than necessary.
Natural Supplements: Beneficial Ingredients in Managing Stress
As allied nutrients in the functioning of the nervous system, B complex vitamins are particularly important, especially vitamin B6, which contributes to its normal functioning and helps reduce fatigue. These vitamins are found in whole grains and animal sources such as dairy, meat, and fish. Magnesium is another essential nutrient in our body that particularly supports cognitive and muscular functions.
An essential amino acid in our nutrition that is directly related to our mood, emotional wellbeing, and sleep is tryptophan. From it, serotonin is formed to regulate mood states, and melatonin, which regulates the sleep cycle. Therefore, thanks to tryptophan, we have the capacity to confront stressful situations. It can be found in high-protein foods such as poultry, eggs, dairy products, etc.
There are also plant extracts with positive effects on the wellbeing of the nervous system that promote relaxation, such as passionflower and valerian, traditionally used as aid for rest, relaxation, and aiding sleep. Another one of these extracts is ashwagandha, which has a positive effect on the mind and helps with sleep; it is commonly used during stressful times with high emotional work or personal burdens.
Additionally, we can supplement our diet with dietary supplements that include these ingredients, either in isolation or combined in formulations that promote mental and cognitive wellbeing.
Social Support: Connect with Others and Seek Professional Help if Necessary
Enjoying leisure time and spending time with our loved ones is essential for mental wellbeing, engaging in activities like group sports, going out with friends, dining with family, etc. All these activities will help us disconnect from the routine and improve mood, serving as support against the negative effects of stress.
Both quality and quantity are relevant to this mental wellbeing. Moreover, this social support is subjective since each person perceives it differently. Therefore, the importance lies in how we perceive that help, especially during stressful times.
If practicing these routines as a healthy lifestyle with exercise, balanced nutrition, and engaging in group activities is not sufficient to reduce or help with stress, the most advisable course is to seek professional psychological help.
If you want to know more about how to manage stress…
- Insomnia and Other Sleep Disorders: Do You Have Trouble Sleeping?
- The Formula for Happiness
- Bacopa: Your Natural Ally in Memory and Concentration
Content reviewed by specialists from the Scientific Information area of MARNYS. This article is informative and does not substitute for a consultation with a specialist.