Stress has become such an ambient presence in our lives that we barely notice it – like air, or the buzzing of cicadas. But while you white-knuckle your way through yet another unprecedented crisis, your body is a pressure cooker letting off steam all over your body: your hair, your skin, your bones. Here are over 20 serious physical stress symptoms that you shouldn’t ignore. And, how to make it better.
You’d think that going through the deeply traumatic turmoil that was the Covid-19 pandemic was tough enough. But apparently, “rock bottom” has a secret antechamber. The 2025 Profmed Stress Index, released earlier this year, shows that South African’s stress levels are only becoming more complex. Where 55% of respondents in 2020 said they turn to exercise to cope with stress, in 2025, 32% said the rising pressure meant they had no time to exercise. And, 44% of respondents said that the prolonged state of stress has negatively impacted their health.
Hoorah for them for knowing the signs: a raised heart rate, mystery rashes, a suspiciously hairy shower drain. But there are tons of physical stress symptoms that you may not be aware of. Here, we run through some of the scary ways chronic stress manifests in the body. Then have yourself a nice, long bath. With earplugs.
Types Of Stress
Stress is complex, multilayered and most importantly, a slow burner, like . And, even though the pain point is a heavy in the chest, that doesn’t mean that it’s all in your head: science tells us stress has real implications inside the body.
While you could experience acute stress (like being dumped), you could also experience episodic stress, which comes in intense, frequent or regular intervals. Think: your boss right before monthly reports are due, or the fights you seem to have weekly with your mom. It happens so regularly that you can’t get back to baseline, which makes the simmering tension wreak havoc on your body.
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Chronic stress works similarly, although it feels like being squeezed for weeks or months. In this scenario, it becomes imperative that you take steps to diffuse the stress regularly, to mitigate the harm on your body.
How is stress diagnosed?
Unlike in medieval times, you can’t just stay in bed and claim you’re down with the “demon of laziness”. But – and this is true – doctors can’t diagnose stress. No hormonal or blood panel will reveal that your beloved Fluffy has passed along. However, any condition arising from stress – high blood pressure, say – can be diagnosed.
Is cortisol really responsible for stress?
It’s a tale as old as time: as soon as someone is stressed out, you’re either “on your period” or, per TikTok, choc-o-block full of cortisol. There are actually two complex systems in the body that get to work when you feel stressed. There’s the autonomic nervous system, which activates the sympathetic nervous system (fight, flight, freeze response). But there is also the hormonal structure: the endocrine system, also known as the Hypothalamic-Pituitary-Adrenal System, or HPA axis. The HPA axis releases different hormones in response to whatever your body is going through.
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Cortisol does play a role, but there are also key hormones that gather in tissues all over the body, creating a complex tangle of stress-induced symptoms. Use the guide below to see the many physical symptoms of stress, and how you can heal.
1. Stress on your scalp
Stress hormones can interfere with hair growth, causing balding, so if you don’t want to look like a thousand-year-old witch fresh out of immortality juice anytime soon, you’d better start looking after your health. It can also exacerbate dandruff and, if you’re a smoker, a Taiwanese study found that your smelly habit can actually damage the hair follicle, contributing to hair loss.
Heal Yourself: “Stress-related hair loss begins about two months after the trigger and continues for three months before getting better,” says trichologist Elma Titus. “And, unfortunately, hair loss in itself is stressful.” She recommends the following: eat protein-rich food to boost the amount of keratin in your hair; take a good multivitamin, including vitamin B complex, amino acids and omega-3; drink eight glasses of water a day; exercise and go for regular massages.
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2. Your spine
Stress really can be a pain in the neck – and back, and shoulders – for the same reason tension headaches arise. When stressed, your body produces hormones that increase tension and sensitivity to pain. Over time, stress can wear down bone density, too.
Heal Yourself: Go for a walk, says osteopath Dr Guy Ashburner. This gets your body working as it should and reduces the stress-induced chemical reactions that are occurring. If you can’t get away from your desk, Ashburner recommends you bend forward, push your butt as far back as possible, then sit up. “This provides a good curve in your lower back, allowing your upper back to relax. It also supports the tight muscles,” he says. Once this is done, the other curves will set correctly, releasing tension.
3. Stress-induced gut inflammation
Irritable bowel syndrome is exactly that – irritating. It affects one in five adults, with stress being the main culprit. Symptoms include abdominal pain, cramping, bloating and poor digestion.
Heal Yourself: Keep a food diary, suggests Professor Christo van Rensburg, head of gastroenterology at Stellenbosch University. “Try to work out how your diet relates to your symptoms by comparing what you’ve eaten with bad attacks.” To prevent spasms, he suggests eating smaller meals, consuming fibre and getting enough rest. In a study published in the British Medical Journal, researchers found soluble fibre, peppermint oil and antispasmodics to be most effective in relaxing the smooth muscle in the gut and relieving cramping.
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4. Your head and stress
When you’re stressed, the chemical changes in your brain cause muscles to contract, resulting in pain. About 80 percent of adults experience tension headaches, which can include mild pressing or tightening pain in your forehead, temples and upper neck.
Heal Yourself: Tension headaches can sometimes be alleviated by drinking a few glasses of water or eating low-GI food to restore your blood sugar levels, says Dr Elliot Shevel, medical director of The Headache Clinic. “Anti-inflammatory drugs may help in the short term, but the best way to deal with this is to diagnose why the muscles are so tense in the first place and treat the underlying problem.”
5. Lungs are affected, too
About 300-million people worldwide suffer from asthma, and stress is one of the triggers. A study by the University of Athens’ allergy department found that because stress affects the immune system, it makes asthma sufferers more susceptible to upper respiratory infections – and asthma attacks. What’s more, stress and anxiety may cause you to feel short of breath, making symptoms worse. It doesn’t end there. Acute stress can change breathing patterns because of constricted airways. Chronic stress creates prolonged inflammation that affects the airways and mucous production.
Heal Yourself: Most doctors recognise that stress precipitates asthma attacks and try to remedy this, says Dr Harris Steinman, director of Food and Allergy Consulting and Testing Services. Treatment depends on your doctor and is designed to work for you. “If stress triggers an attack, the only remedy is to use your prescribed bronchodilator, which gives quick relief,” says Steinman. “The problem occurs when you’re having numerous attacks a month. In this case, you’ll likely be prescribed a steroid, which is a preventative measure and reduces the number of attacks.” Ultimately, he says, you need to identify the stressor and rectify it.
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6. The heart of a stressball
According to the Yale University School of Medicine Heart Book, mental stress triggers the same hormones and fatty fuels as physical stress, but unlike physical stress, they aren’t used up. Unused circulating stress hormones can damage the lining of your arteries, and when the healing process begins, your artery walls start to thicken, which can cause future blockages – and heart disease. Stress also increases blood pressure, forcing your heart to work even harder.
Heal Yourself: Although stress isn’t a direct risk factor for cardiovascular disease, a person’s individual response to stress may be a contributing factor, says Erika Ketterer, registered dietician at the Heart and Stroke Foundation SA. “People tend to overeat, smoke more or drink too much alcohol in response to stress, all of which could increase the risk for heart disease and stroke.” And for individuals with existing coronary heart disease, feelings of anxiety or extreme stress may bring on symptoms of angina. “It’s important to change your lifestyle to help you cope with stress: learn how to relax, follow a balanced diet and partake in regular physical activity.”
7. Stressed-out skin
The adrenaline that rushes through your body when you’re tense also stimulates the release of sebum, an oil which can cause acne. One study also found that stress caused the outermost layer of skin to break up as skin cells shrank and the lipids between the cells evaporated. Tiny cracks made skin more permeable and open to bacteria, which cause eczema and psoriasis. And on top of all that, stress can also lead to premature ageing.
Heal Yourself: “Moisturisers and lotions free of fragrances, colourants and alcohol should be used to restore water and lipids lost during stressful events,” says dermatologist Dr Bernhard Clur. The reason? Well-hydrated skin looks and feels younger and healthier.
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8. Immunity can take a knock, too
When you’re chronically stressed, both those systems (sympathetic and HPA axis) are responsible for suppressing immune responses. This means when you’re infected with harmful bacteria or viruses, the immune response is silent, like when the power goes out right as you get home. Translation: you’re prone to getting sick, wounds heal slower, and any existing inflammation just gets worse. And, in the longer term, you’re more prone to developing heart disease, diabetes and cancer.
Heal Yourself: Focus on immune-boosting foods to boost your ability to fight off the baddies. But also focus on mitigating the stress. Exercise, dancing, meditation and journalling are all proven techniques to lower the body’s stress levels. Practice deep breathing, focus on getting quality sleep and try nervous system regulation.
9. Your uterus can be affected
Long-term stress impacts hormonal production, including for reproductive function. It can then impair the work of your ovaries. In short, you could experience irregular periods, or even no periods, if ovulation doesn’t occur (also possible). Finally, infertility, low libido and even PMOS (previously PCOS) can all be attributed to… stress.
Heal Yourself: Because reproductive function is so multifaceted, there is no one pill to help. Check in with your doctor about strategies and treatment, and try strategies like mindfulness and meditation.
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10. How stress impacts your mind
A US study from Rosalind University of Medicine and Science showed that stress kills nerve cells, leaving you more likely to fall prey to depression. Stress also acts on serotonin, your happy hormone, which can lead to a deficiency, in turn creating depressive symptoms.
Heal Yourself: In the event of depressive symptoms, the South African Depression and Anxiety Group (SADAG) recommends exercise, sharing your concerns with others, following a healthy diet, scheduling time for relaxation, checking off tasks to relieve pressure and getting involved in group activities or volunteer organisations. If you still feel like you can’t cope, see a psychologist or call SADAG on 0800 753 379.
Source: https://www.womenshealthsa.co.za/health/feed
