Knowing how to manage stress properly is one of the important issues for people today, because in a life filled with haste and competition, many people face pressure until they unknowingly develop negative emotional reactions. This stress will gradually undermine the balance of the nervous system and mental state over time. If neglected without being addressed, these emotional problems may escalate into chronic illnesses that harm physical and mental health in the long term.
Check the warning signs of accumulated stress: how it affects the body
When the body faces stress, the HPA axis (Hypothalamic-Pituiary-Adreanal axis) is activated. This is a communication system between the brain and the adrenal glands. The nervous system signals the adrenal glands to release large amounts of cortisol. When chronic stress accumulates, cortisol remains elevated for a long time, disrupting internal bodily functions and showing clear warning signs. If you begin to continuously accumulate these behaviors or symptoms, it indicates that your body is being harmed by stress without you realizing it. The symptoms can be observed as follows:
- Nervous system symptoms:
- Abnormal function of the frontal lobe, leading to poorer decision-making and concentration.
- Atrophy of the memory-related brain area due to decreased BDNF (Brain-Derived Neurotrophic Factor), causing short-term memory problems.
- Increased activity of the amygdala, which is related to emotions, leading to anxiety, mood swings, and irritability.
- May makemigraine headaches or tension-type headaches easier to occur.
- Insomnia, waking frequently during sleep, leading to fatigue.
- Cardiovascular system symptoms:
- The sympathetic nervous system works harder, causing palpitations easily and a rapid heart rate.
- Temporary increases in blood pressure.
- In the long term, it may increase the risk of coronary artery disease and stroke.
- Digestive system symptoms: The brain and intestines are connected through the gut-brain axis
- Bowel dysfunction with digestive problems such as bloating, constipation, or diarrhea without a clear cause.
- Immune system: Low-grade chronic inflammation (chronic low grade inflammation), making infections easier and potentially triggering symptoms of autoimmune diseases.
- Endocrine system: May cause insulin resistance, increasing the risk of diabetes.
- Emotional and mental changes: Mood swings, irritability, anxiety, feeling pressured, depression, inability to concentrate at work, and crying easily. Some people may lose their appetite or eat excessive sugary foods.
Adjusting behaviors and paying attention to taking care of your emotional state are important for restoring the nervous system and brain, especially the parasympathetic nervous system, to reduce the activity of the HPA axis. If you begin to feel emotional problems or accumulated fatigue, applying these 8 main self-management approaches to manage stress consistently will help improve both mental and physical conditions.
1. Exercise to relieve stress and activate “happy hormones”
Whenever you feel stressed, cortisol is released at a high level. This can be addressed through exercise. Stepping away from your desk to stretch or take a normal walk for about 10 minutes to redirect your attention in a positive direction can help relax your mind. If you have time after work, you should do cardio exercise (moderate intensity cario) for at least 30 minutes a day, about 5 days per week, to stimulate BDNF release and help the brain recover, as well as trigger the release of “happy hormones” (Endophrine), which help relieve stress and promote overall health.
2. Meditate and practice breathing in and out to break the cycle of repetitive thoughts
If you feel excessively anxious, there is often a cluster of thoughts looping in your mind all the time, causing you to think repeatedly and feel distressed. Mindfulness-based stress reduction meditation and breathing practice by focusing on inhalation and exhalation (box breathing) helps stimulate the parasympathetic nervous system, calming the mind, slowing the heart rate, lowering blood pressure, and reducing the release of stress hormones.
3. Allocate time in life to create work balance and clearly separate personal time
Balancing work time and personal life is important for today’s working people. Besides improving personal life, it is also a stress management method that helps prevent passing work pressure on to family members. Set clear working hours; afterward, stop thinking about work, do not take work into your rest time, and make sure to focus on getting enough sleep.
Sleep is the time when the brain cleans itself through the glymphatic system. You should sleep 7–8 hours per day and keep a regular sleep schedule.
4. Relax your brain by watching movies, listening to music, and doing activities you enjoy
Even if you cannot immediately solve the root cause of problems or various stressors, stepping away from those high-pressure situations for a while is beneficial. Choosing to do something you enjoy, such as lying down to watch a movie, listening to relaxing music, or going out to do a favorite hobby instead of sitting in anxiety, is a stress management method that helps clear the mind and effectively relieve fatigue.
5. Change your perspective and practice positive thinking when considering problems
Scientifically, thoughts are directly related to the brain—when you think one way, the brain responds accordingly. If you are under stress about work, health, or coworkers, a stress management method is to change your perspective on the problem by stepping back and viewing it as an outsider, which may make it easier to see the causes and solutions. Accepting imperfections and practicing positive thinking helps protect the mind from distress more quickly.
6. Change your surrounding environment: reorganize your desk and home
A monotonous and disorderly environment can unknowingly trigger feelings of discomfort and accumulated stress in the brain. Adjusting your physical surroundings—such as reorganizing your desk, making your bedroom airy and comfortable, or cleaning the house to refresh the setting—is a stress management method that helps reduce boredom, create a relaxing atmosphere, and better stimulate a refreshed feeling in daily life.
7. Meet people and talk to someone you trust to share what’s on your mind
Keeping anxiety and distress to yourself only increases emotional pressure. A good stress management method is to meet people, talk, or spend more time with family members and friends, because sharing what’s on your mind and discussing problems with someone you trust helps lighten the emotional burden and reduce stress.
8. Eat nutritious food along with getting full sleep
When you try to take care of your mental health, do not forget to take care of your physical health as well. Pay attention to a complete and nutritious diet by reducing excessive sugar intake and prioritizing adequate daily rest and sleep. This is a stress management method that many people do not realize is related, but it truly helps relieve fatigue and helps the body rebalance emotions to feel brighter.
Specialist physician in the treatment and rehabilitation of accumulated stress
Dr. Keeratikorn Wongwaiwanit, specialist in headache and migraine disorders
Brain and Nervous System Center, Bangkok Hospital International
Treat stress and headaches at the Brain and Nervous System Center, Bangkok Hospital
If you have tried to adjust your behavior and follow stress management methods on your own but still feel stressed all the time, have mood swings, or have headaches that affect your work and daily life, receiving a medical examination and diagnosis is necessary. The Brain and Nervous System Center, Bangkok Hospital, together with a multidisciplinary team of specialists—both neurologists and neurosurgeons—are ready to collaborate in thoroughly investigating the causes of your health condition to help patients receive a treatment plan and stress management care.
Article summary
Accumulated stress is not just a temporary emotion that will get better on its own if left alone; it is a chronic silent threat that directly affects the nervous system and internal organs. Learning self stress management methods in all 8 ways—from exercise and meditation with breathing practice to allocating life time—helps keep mind and body balanced and strong. And if symptoms become severe to the point of chronic insomnia, seeing a doctor to check brain balance should not be neglected for good health.
Frequently asked questions (FAQ) about stress
1. What are the warning signs of accumulated stress that affect the body?
Patients often have tightness and spasm in the neck, shoulder, and upper back muscles; headaches; migraines; digestive problems such as constipation or diarrhea; a rapid heart rate; chronic fatigue; and insomnia or unusually difficult sleep compared to before.
2. How does practicing inhaling and exhaling help with stress?
Slow breathing practice helps reduce pulse rate and slow the heart rate. It draws attention away from anxious thoughts, helping the brain relax and reducing panic in the autonomic nervous system.
3. If stress management methods do not help, what should you do?
If after adjusting behavior symptoms do not improve within 2–3 weeks, or if there are severe mood swings to the point of insomnia, you should promptly see a brain and nervous system specialist or a psychiatrist for diagnosis as soon as possible.
4. What types of nutrients can help relieve stress?
Eating foods that support the functioning of the nervous system and brain can help reduce stress, such as foods with omega-3 fatty acids (saltwater fish), foods rich in B vitamins (whole grains, eggs), and bananas or dark chocolate, which help stimulate the release of serotonin that makes you feel relaxed.
5. How does accumulated stress affect the body’s immune system?
With chronic stress, the body continuously releases cortisol. This hormone suppresses immune system function, reducing white blood cell activity, making the body weaker, more prone to infection, sick more often, and wounds heal more slowly than normal.
