Your Life on Stress

Have you ever felt completely drained or developed a pounding headache after a stressful day, even though you didn’t do anything physically demanding? You’re not alone!  Stress takes a real toll on both the body and mind, often in ways we don’t expect. From sudden fatigue and tension headaches to trouble sleeping and mood swings, stress can cause a cascade of symptoms that leave us feeling out of sync. In this post, we’ll break down why stress affects you this way, what’s happening inside your body and brain, and what you can do to cope, especially when the stress just won’t go away. With help from the Adolescent Medicine residents at the Ybor Youth Clinic, we have provided some questions and answers to help get you familiar with stress and how to deal with it.  

Why do I feel so tired or get headaches when I’m stressed, even if I am not physically doing much? 

When we are stressed, our body goes into “flight or fight” response, releasing the hormones cortisol and adrenaline. These hormones increase our heart and breathing rate, slow down digestion, and initially provide a rush of energy. However, when the stressor subsides, the body can experience a “crash,” due to the hormone fluctuations and disruptions, which leads to exhaustion or sleepiness. With chronic stress, sleep gets disrupted (see below), contributing to increased daytime tiredness. Furthermore, stress triggers muscle tension and changes in brain chemistry/signaling, which in turn can cause headaches or muscle pain. 

Can stress from school or social pressure actually cause long term health problems? 

Unfortunately it can- prolonged stress can contribute to long-term health problems, both physically and mentally. Chronic, built up stress can lead to depression, anxiety, and other physical manifestations including headaches, stomach aches, insomnia or difficulty sleeping. Furthermore, chronic stress affects our immune system which helps to keep us healthy, making us more susceptible to infections due to excessive worry and anxiety. 

Why does my mood change so much when I am stressed? 

Stress causes hormonal changes and affects our brain chemistry. As a result of stress, the body releases the hormone adrenaline, which can suppress other mood-related hormones. The hormonal imbalances that result from stress, along with changes in neurotransmitter signals in our brains, lead to mood swings, anxiety, irritability, and sometimes even depression. 

Is it normal to have trouble sleeping or have weird dreams when I am stressed out? 

It is common to have trouble sleeping and even weird dreams when stressed. Sometimes dreams can be more vivid, frequent, intense, or more disturbing. This is due to stress disrupting sleep patterns and the REM phase of sleep, when most dreams occur. It is thought that these stress related dreams are a reaction to unresolved worries or anxieties related to stress.  

How does stress affect things like my skin (acne), stomachaches, or getting sick more often? 

Stress can cause worsening of skin conditions, premature aging,  increased breakouts, or acne. This is due to stress hormones such as cortisol, which increases oil production and contributes to inflammation. Furthermore, increased cortisol can worsen conditions such as acne, rosacea, and eczema. Stress can also impair the skin’s barrier function, which makes skin more susceptible to irritants and slows down wound healing. 

Stress also disrupts digestion and changes gut motility, which can lead to stomach aches and discomfort. Chronic stress weakens the immune system, which makes you more susceptible to illnesses/infections. 

Can stress mess with my appetite like eating too much or not at all? 

Yes it does. In the short-term, stress can make you lose your appetite. With an increased hormone release of epinephrine/adrenaline, the body goes into “flight or fight mode,” which puts hunger and appetite on hold. During stressful events, the body also releases cortisol. If cortisol remains elevated for a prolonged period of time (with prolonged stress or stressors), this can lead to increased food consumption. 

What’s the connection between stress and mental health issues like depression or anxiety in teens? 

Stress and mental health issues can both affect one another. Chronic stress will increase the risk of developing anxiety and depression. This is a result of altered brain chemistry, hormone dysregulation, and disrupted bodily function. Similarly, mental health conditions can increase stress and make it worse as well.  

How do things like social media, grades, or family problems make stress worse? 

All these things will unfortunately make stress worse. This is from increased pressure on one’s self or academics, and negative comparisons on social media which can all lead to stress. Furthermore, conflict within a family will lead to increased stress as well. It is important to step away from social media or take a break when we identify it as the cause of our stress or making it worse.  

Are there healthy ways I can deal with stress that actually work, especially when I can’t avoid it? 

Of course there are! Some of these techniques include practicing relaxation techniques like deep breathing and meditation, maintaining a healthy lifestyle with a balanced diet, incorporating physical activity (even walks can help), and making sure we are getting adequate sleep and still connecting with others. Also, it can be helpful to reduce caffeine and alcohol intake, take breaks, and journal to help with stress. 

What signs should I look for that stress is getting out of control and I might need help from a doctor or counselor? 

Some signs that stress could be getting out of control and further help is needed include: difficulty concentrating, changes in sleep and appetite, irritability, feeling sad or depressed, persistent worry, and physical symptoms such as muscle tension, digestive problems, or headaches. When these symptoms are severe or interfering with daily life, or causing panic attacks, it’s a good idea to get professional help.  

If you are struggling with your mental health and would like help, access our mental health resource tab to browse multiple community resources. Additionally, you can connect with our resource navigators to help you find mental health resources that best fit your needs!

Jordan Bernard 

USF Pediatrics  

PGY-2 Resident