What is stress – and when does it make you ill?
The problem starts when the alarm signal does not switch off. During chronic stress that lasts for months, the body remains on constant alert – and sooner or later this constant state of readiness makes you ill. Not figuratively: chronic stress measurably impairs immune function, strains the cardiovascular system, disrupts sleep and digestion, and contributes to the development of anxiety and depression.1
Key point
Short-term stress mobilises you; chronic stress makes you ill. If you have had “unexplained” physical symptoms for months – recurring headaches, neck and shoulder tension, digestive problems, poor sleep or frequent illness – chronic stress may be behind them. Symptomatic treatment alone is not enough in this situation: the solution is to identify and address the source of stress, and seeking professional help is not something to be ashamed of. It is the fastest way forward.
What happens in your body?
When danger is detected, the brain’s alarm centre (the hypothalamus) starts the response along two pathways. The fast pathway releases adrenaline from the adrenal glands – this makes the heart beat faster, raises blood pressure, dilates the pupils and tenses the muscles. The slower pathway raises levels of the stress hormone cortisol, which mobilises energy and keeps the body ready for action. This is the “fight or flight” response – life-saving in danger.
Acute stress subsides along with the triggering situation: the exam ends, hormone levels return to normal and the body regenerates. We speak of chronic stress when the strain continues for weeks or months – a conflict-filled workplace, a relationship crisis, financial problems, fear of illness or the burden of caring for someone – and the alarm chain never fully switches off. The body then runs at high speed continuously, without a recovery phase.
Persistently high stress hormone levels reset how the body works: they weaken immune defences, raise blood pressure and blood sugar, maintain low-grade inflammation and reduce the depth of sleep. Research has identified chronic stress as a factor that contributes to depression, cardiovascular disease and susceptibility to infections.1 This is why emotional strain can appear as physical symptoms – without you being a “hypochondriac”.
What symptoms may be caused by chronic stress?
Are you unwell, but “they cannot find anything”? Are your test results normal, yet the symptoms keep returning? These are the most common stress-related complaints – and where you can read about them in more detail:
| Complaint | What happens? | Where next? |
|---|---|---|
| Neck and shoulder tension, tension headache | Stress reflexively tenses the shoulder-girdle muscles, and the tension becomes constant | Treating neck pain at home → |
| Poor sleep, waking during the night | High evening cortisol levels prevent deep sleep | Sleep disorders, insomnia and sleeplessness → |
| High blood pressure, rapid heartbeat | Constant alertness raises blood pressure and pulse | High blood pressure and its treatment → |
| Bloating, digestive problems, changing bowel habits | The gut–brain axis reacts sensitively to tension | Intestinal gas and digestive problems → |
| Frequent colds, prolonged illnesses | Continuous exposure to stress hormones weakens immune defences | What does the immune system really need? → |
| Exhaustion, cynicism, feeling that work is meaningless | Workplace burnout – a work-related condition also recognised by the WHO | Workplace burnout → |
“Mental illness” is not a second-class illness
Many people feel ashamed when their symptoms have a psychological cause, and instead continue going from one examination to another. Yet a stress-related complaint is just as real as any other illness – your symptoms are not “imaginary”; the cause is simply somewhere other than where you are looking. The order of steps matters: physical investigation cannot be skipped. A doctor must first rule out organic causes – only then can a stress-related cause be diagnosed.
What is the real solution to chronic stress?
I will say this plainly: symptomatic treatment alone is not enough. A painkiller takes away the headache and a sleeping tablet sends you to sleep – but neither removes the source of stress, so the complaint returns. (Medicines have their place, and their adjustment is your doctor’s responsibility – but the cause must also be addressed.) The real solution involves these steps:
1. Identify the source. Write down what is putting you under pressure: conflict at work, relationship tension, financial problems, lack of sleep, fear of illness or a major life event. Until you name it, you cannot act against it. Some things can be removed; others can only be accepted – but in both cases you need to see clearly what you are facing.
2. Exercise – it is your strongest “stress medicine”. Research shows that regular physical activity meaningfully reduces anxiety, low mood and stress load – in studies, its effect was comparable to that of established treatments.2 You do not need to run a marathon: brisk walking, cycling or swimming for 30–45 minutes, 3–5 times a week, can already make a measurable difference.
3. Learn to relax consciously. Relaxation techniques, breathing exercises and practising mindfulness have been shown to reduce anxiety and stress levels.3 Ten to 15 minutes a day is enough to start – here too, consistency matters more than intensity.
4. Put your sleep in order. Sleep deprivation is itself a stressor: when you are tired, every burden seems greater, and the cycle closes. A fixed bedtime, no screens during the final hour and a cool, dark bedroom – the basics may be boring, but they work.
5. Do not stay alone with it. Good relationships are the strongest buffers against stress – a burden spoken aloud is half a burden. If the situation has not changed for months, seek a psychologist: a professional is not “only for mad people”, but the fastest route out, just as you would see a physiotherapist for back pain.
Can a device help?
The five steps above are the backbone of stress management – no device can replace them. One device family is worth mentioning as an adjunct:
Nurosym
This non-invasive vagus nerve stimulator is applied through the ear and stimulates the body’s “calming” nerve pathway, the vagus nerve, with gentle electrical impulses. Research suggests that supporting vagal activity may have a favourable effect on stress balance and recovery – it may be considered as an adjunct, especially if you would like device-based support alongside exercise and relaxation. It does not replace lifestyle measures or work with a psychologist.
When should you seek help immediately?
If exhaustion is accompanied by hopelessness, persistent low mood or thoughts of self-harm, do not wait and do not struggle alone: contact a doctor or psychologist. In a crisis, call the free 116-123 emotional support helpline. Medical assessment is also needed if you experience chest pain, a rapid or irregular heartbeat or a feeling of breathlessness – these should never be dismissed as “just stress” without investigation.
Frequently asked questions
No. Short-term stress (eustress) mobilises you: it sharpens your mind and gives you energy for challenges. It becomes harmful when it becomes chronic and the body can never return to a state of rest. So you do not need to eliminate stress from your life completely – that is impossible – but rather the persistent strain that never subsides.
It is based on two conditions together: medical investigation finds no organic cause, AND the pattern of the complaint follows the strain – it eases at weekends or during holidays and worsens during tense periods. The order cannot be reversed: organic causes must always be ruled out first, and only then can a stress-related cause be diagnosed.
Burnout is a specific, work-related form of chronic stress. It is characterised by exhaustion, emotional detachment from work (cynicism) and reduced performance. The WHO recognises it as an occupational phenomenon in its own right. If you recognise yourself in this description, I have written about it in detail in my article on workplace burnout.
As adjuncts, they may contribute to the body’s balance, but none of them addresses the source of stress. If you have a deficiency, it is worth correcting it – but do not expect a “stress-relieving” miracle product to solve the problem: exercise, relaxation and addressing the causes are what have proven effects. I wrote about the real role of food supplements in a separate article.
If the strain has lasted for months and you cannot shift it with your own resources; if your symptoms impair your daily functioning; or if you feel you cannot see a way out alone. You do not have to be “ill enough” to seek help – just as you would not wait until you could no longer move before seeing someone for back pain, you should not wait until you reach rock bottom with emotional strain.
What does the research say?
“Can stress really cause illness, or is that just a cliché?”
It is a real, well-documented association. One of the most widely cited reviews of stress research found that chronic psychological strain demonstrably contributes to the development of depression and cardiovascular disease, reduces resistance to infections and adversely affects the course of several other diseases.1 The mechanism is persistently high stress hormone levels, which reset the functioning of the immune system, circulation and metabolism.
“Can exercise really compete with treatments?”
Yes – and this is one of the most important, yet least frequently “prescribed”, tools. An analysis combining more than a thousand studies found that regular physical activity produces moderate, consistent improvements in anxiety, low mood and psychological strain – both in healthy people and in people with chronic illness, with higher intensity producing greater effects.2 The international recommendation is clear: exercise should be a cornerstone of treatment for stress-related complaints.
“Are meditation and relaxation more than just a fad?”
They are. A comprehensive analysis of mindfulness programmes found that daily meditation produces small but consistent and measurable improvements in anxiety, low mood and stress levels – after roughly 8 weeks of practice.3 It is not magic, and it does not replace treatment when treatment is needed – but it is inexpensive, free of side effects and can be practised anywhere.
Summary – Quick overview
Scientific sources
- Cohen S, Janicki-Deverts D, Miller GE (2007). Psychological stress and disease. JAMA, 298(14), 1685–1687. DOI: 10.1001/jama.298.14.1685
- Singh B, Olds T, Curtis R, et al. (2023). Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. British Journal of Sports Medicine, 57(18), 1203–1209. DOI: 10.1136/bjsports-2022-106195
- Goyal M, Singh S, Sibinga EMS, et al. (2014). Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368. DOI: 10.1001/jamainternmed.2013.13018
