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The Long Term Effects That Stress Has On The Body And Brain
Emily Armbruster
The Department of Psychology, Liberty University
PSYC 380: Physiological Psychology (B06)
Dr. Ariana McArthur
July 1, 2024
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Abstract
This essay will explore the connection between long-term stress and its effects on the
immune system, sleep, cognitive abilities, and heart health. It will also look into how chronic
stress can lead to health problems over time. By examining research, the essay aims to show why
it is important to reduce stress and to find effective ways to manage it. In addition, this essay will
focus on how stress affects overall health and how stress management training helps cardiac
patients recover. It will provide recommendations for applying these findings in both business
and healthcare settings to improve health outcomes. Through this exploration, the purpose of this
essay is to highlight the need for better stress management techniques to enhance physical and
mental well-being.
Looking Deeper At The Topic of Stress
Stress is what happens in one’s body when they experience or encounter any kind of
demand or challenge. In addition, it can also be an event that someone deems as dangerous or
threatening (Kalat, 2024). When looking at life, each person on earth experiences a form of stress
in one way or another whether that be attending a social event, taking a test, financial matters, or
even accomplishing a certain task that is challenging to them specifically. In certain situations,
stress can assist in helping one respond to their environment and can be critical for one’s well
being (Berretz et al., 2021). From each and every type of stress, it has the capabilities of affecting
the human body in several different ways. While stress can help some people make last minute
choices that can have positive and lasting outcomes, a certain amount of stress can be damaging
and not healthy for the human body and brain. Stress and anxiety can lead to various physical
and mental health issues if not managed properly or taken seriously.
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Encounters With Stress Early On
Studies have shown that stress throughout pregnancy has been discovered to lead to
higher chances of psychological symptoms and issues within children of all ages (Harvard
Health, 2021). Experiencing stress in the early years of life can deeply impact how a person
grows and develops into adulthood. In addition, experiencing stress throughout early childhood
onwards significantly raises the facing various challenges connected to mental and physical
health challenges later throughout life. Some of the most critical times for the development of the
nervous system are before and after birth (Harvard Health, 2021). Proper development of the
nervous system is key in avoiding both depression and anxiety disorders. Studies show that those
who experience and encounter traumatic events early in life, experience brain development
damage, as well as a difference in both behavior and structure of the brain.
The Impact of Stress Upon One's Memory
Reducing stress can indeed assist in helping improve a stronger memory. Stress
experienced throughout one’s childhood and adulthood is strongly linked to various mental and
physical health problems within people over time throughout life. A brief stressful event, often
referred to as acute stress, can influence how we create and retain new memories. It can at times
help certain people retain new information and facts better, however, at the same time it can also
impair one to form the memories to begin with (Kalat, 2024). In addition, while acute stress has
the power to help people remember certain memories, it can also make it harder to remember
them when both necessary and wanted. A study was recently discovered that those who
experienced more stress throughout their lives tended to have additional mental health problems.
On the other hand, those who were more forgiving had fewer mental health issues (Heinig et al.,
2023). The results of this study goes to prove that the ability of being able to forgive others can
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be critical for both one’s mental and physical health, even if someone has experienced a fair
amount of stress throughout life. In addition, learning how stress affects the brain and finding
ways to reduce the impact of severity it has on people can be critical for future research. This
understanding can help us improve overall health and well-being by identifying key factors like
forgiveness that can help mitigate the negative effects of stress.
The Relationship Between Stress and Immune Function
While stress is most commonly recognized for the effects it has on the human’s nervous
system, it is also important to recognize the impact it has on the immune system which is a less
explored and known area of study. For example, stressful situations trigger the release of cortisol,
a hormone produced by the adrenal glands. Cortisol serves to increase blood sugar levels and
boost metabolism, which helps sustain the body during prolonged periods of activity but can also
suppress one’s immune system function (Kalat, 2024). The immune system is pivotal in
protecting the body against infections and diseases while also playing a crucial role in the body's
ability to recover quickly from common illnesses like the sinus infection, flu, and other viruses.
Understanding these connections between stress, cortisol, and immune response is incredibly
important in order to gain insights into how to better support overall health and well-being.
When stress continues for a long period of time, it is known to weaken the immune system
while also increasing one’s chance to come down with a bug or virus and getting sick. Various
researchers have found that stress is closely linked to worse mental and physical health (Heinig
et al., 2023). For example, Kalat goes on to mention in His textbook “Biological Psychology”
staging that when cortisol stays high for a long time, it ends up using energy to boost
metabolism, which in return reduces energy that make proteins used by the immune system to
fight off different infections and viruses (Kalat, 2024).
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The Relationship Between Stress and Sleep
When experiencing long-term stress, sleep patterns can be severely disrupted. Traumatic
events can affect how deeply one sleeps and alter behavior over time (Szuhany et al., 2023).
General anxiety makes it challenging to fall and stay asleep, and additional stress worsens this
problem. Significant stress combined with insufficient sleep increases the risk of developing
sleep disorders, which can have long-lasting effects on a person's life. Lack of sleep impacts
thinking, behavior, emotions, and the immune system. Therefore, managing stress and ensuring
adequate sleep are crucial for maintaining good health. Chronic stress makes it harder to fall
asleep and stay asleep, especially after tough life events (Szuhany et al., 2023). Sleep allows our
bodies to repair and recharge, and without enough rest, health and strength decline over time.
Poor sleep quality caused by stress can impair cognitive functions, such as attention and memory,
and increase irritability and the risk of mental health issues. The immune system also suffers
from stress-related sleep disruption, making the body more susceptible to illnesses. Effective
stress management techniques, like mindfulness and relaxation exercises, can improve sleep
quality. Establishing a relaxing bedtime routine and avoiding screens, caffeine, and heavy meals
before bed are also helpful. Addressing both stress and sleep issues is essential for overall health.
By prioritizing stress management and healthy sleep habits, individuals can enhance their
physical and mental well-being. Seeking support from healthcare professionals can provide
additional strategies to manage stress and improve sleep, leading to a more balanced and
fulfilling life.
The Impact of Stress on Cognitive Function Over Time
Continuous stress affects not only the nerves and immune system but also the brain. The
brain communicates with other parts of the human body through the nervous and immune
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systems, so long-term or ongoing stress can actually cause physical harm to parts of the brain.
This can lead to further problems with how the brain functions (Zhou et al., 2023). Think of it
this way: when the brain is under constant stress, it struggles to perform its regular duties, and
this can have widespread effects on the body. Studies have proven that stress is indeed connected
to a decline in cognitive abilities. It is a high-risk factor for developing various cognitive
disorders, digestive issues, cardiovascular problems, and more. Research by Zhou et al. (2023)
has found that people who experience higher levels of consistent stress tend to have poorer
memory as they age. This means that stress can cause significant long-term damage to brain
function, impacting memory and learning capabilities. Anxiety, a common result of continuous
stress, can affect nearly every aspect of the human body, but its effects on the brain are
particularly concerning. Anxiety can make it even more challenging to remember things learned
in the past and even harder to retain and gain new information. For example, recent studies by
Kalat (2024) have indicated that higher levels of stress in life are linked to weakened immediate
retrieval of information. This means that stress not only affects long-term memory but also the
ability to quickly recall information when needed. Furthermore, the impact of stress on the brain
can lead to a vicious cycle. As cognitive abilities decline and memory becomes impaired,
individuals may find it harder to manage stress, leading to even more significant mental health
challenges. This can result in a downward spiral where stress continually exacerbates cognitive
decline and vice versa. In addition to cognitive issues, stress can cause physical changes in the
brain. Chronic stress has been shown to shrink the hippocampus, a crucial area for memory and
learning, and increase the size of the amygdala, which is responsible for fear and anxiety
responses. These structural changes can further impair brain function and contribute to mental
health disorders.
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Training Habits To Managing Stress
Even though there is a considerable and vast amount of evidence from studies and
research indicating that increased levels of stress are connected to deteriorated health, coping
mechanisms for managing stress are quite rarely discussed. In a recent study done by Berretz et
al. (2021), incorporating training habits to more effectively manage stress into comprehensive
cardiac rehabilitation resulted in a decreased positive result of self-reported stress among those
compared to patients who underwent recovery programs for heart health by themselves (Berretz
et al., 2021). It is critical that healthcare professionals begin to integrate stress management
training into typical healthcare practices, regardless of how stressed patients report feeling.
Often, individuals experience stress without being fully aware of its impact on their overall
health. Chronic stress can lead to serious health issues such as heart disease, hypertension,
diabetes, and mental health disorders. By proactively addressing stress, healthcare providers can
help reduce these risks. Implementing stress management training can benefit not only hospitals
but also workplaces, potentially reducing long-term illnesses and improving overall productivity.
Stress management techniques, such as mindfulness, exercise, and cognitive-behavioral
strategies, can help employees handle work-related stress better, leading to fewer sick days and a
more positive work environment. This can also boost the survival rates and quality of life for
patients of all ages and backgrounds. By incorporating training habits to manage stress, more
people can enjoy the benefits of reduced stress and healthier, more relaxed lifestyles. Stress
management can enhance mental clarity, improve mood, and increase physical health, leading to
a more balanced and fulfilling life. Therefore, it is essential to prioritize and promote effective
stress management strategies within both healthcare and everyday settings to foster a healthier
and more resilient population.
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Incorporating Biblical Integration
Oftentimes, stress can be incredibly overwhelming in how it affects. Sometimes, it can be
a challenge to find the desire to keep going and get things accomplished due to the weight and
emotional toll that stress has on the body. There are many verses in the Bible that tell believers
how to handle stress and the hope that we have in Jesus. For example, in scripture it states “Do
not be anxious about anything, but in everything by prayer and supplication with thanksgiving let
your requests be made known to God. And the peace of God, which surpasses all understanding,
will guard your hearts and your minds in Christ Jesus” (English Standard Version Bible, 2001,
Phil. 4:6-7). The verse goes on to remind believers that the Lord calls His children to lean in to
Him in times of stress or anxiousness. By praying and expressing worries to Him, people can
find ultimate rest and comfort through His promises and mercies. The peace that the Lord
provides, is beyond human comprehension and is a powerful force that can protect one’s heart
and mind through Christ Jesus. By focusing on growing our faith and maintaining a close
relationship with the Lord, people can better manage the different stressors that one can
experience throughout various seasons of life. He calls us to let go of both our worries and our
fears, and rely on His strength. Believers need to remember to trust in Him and seek His comfort
through both prayer and reflection. Even when everything around us is shaken, He is a firm
foundation, promise keeper, and steady anchor that helps His children stay grounded in peace. In
conclusion, scripture also goes on to mention “Have I not commanded you? Be strong and
courageous. Do not be frightened, and do not be dismayed, for the Lord your God is with you
wherever you go” (English Standard Version Bible, 2001, Josh. 1:9). Throughout all seasons of
life, people need to put their trust in the Lord.
Conclusion
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Stress is a significant factor in many chronic and serious health problems. Prolonged
stress can lead to long-term health disorders and diseases. While some stress can be beneficial
for survival, too much stress is harmful. After various research and studies, there is plenty of
evidence that goes on to show that stress management can overall impact and improve human
health. For instance, implementing training habits to manage stress into a daily routine has been
proven to reduce stress levels. These results also suggest that similar strategies could be
beneficial in medical settings and the workplace. Management of stress has been effectively
shown not only in heart rehab, but other areas of health. Simple examples of mindfulness,
consistent physical exercise, and relaxation techniques have been shown to reduce levels of
stress and enhance overall health. By incorporating training habits to manage stress, it can lead to
better health outcomes not only in the short term, but also long term. For example, medical
professionals can instruct patients of simple stress reduction techniques during a regular doctor’s
visit so to speak. This can assist in preventing stress related illnesses. Various workplaces can
also offer workshops on stress reduction techniques, provide a supportive work environment, and
encourage regular breaks to reduce stress. In return, workplaces can see healthier, happier
employees with fewer sick days and increased productivity. In conclusion, stress plays a key role
in various health issues, but in fact can be managed and controlled. This paper supports the idea
that reducing stress through structured programs can have a positive impact on both physical and
mental health.
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References
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Vu, V., & Conant-Norville, D. (2021). Anxiety. The Psychiatric Clinics of North America, 44(3),
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