How stress impacts the nervous system: Understanding the brain-body connection

Stress, like work and other daily tasks, has become a part of life for many. It is unavoidable given today's competition and demand. Stress, whether caused by work pressures, personal responsibilities, or health issues, exerts far more than just an emotional toll. However, it has an impact not only on our mood but also on the neurological system, which is the complex network that governs every function in our body. Moreover, it has an impact on both our physical and mental health. As a result, it is important to recognize and effectively manage the symptoms.

How stress impacts the body through the nervous system

• Musculoskeletal system: During a stressful situation, our muscles tense or contract, which is the body's defense method to protect us from injury. Chronic stress puts the body in a continuous state of tension. This is most clear with stress-induced headaches, where the muscles of the neck and shoulders are stiff.
• Cardiovascular system: Continuous stress causes an increase in heart rate and blood pressure. Over time, this can harm blood arteries, raise the risk of heart attacks, and lead to the development of hypertension. Stressful experiences cause the release of stress hormones such as adrenaline, noradrenaline, and cortisol, which help the body prepare for emergencies. The production of these hormones causes an increase in heart rate and blood pressure, which returns to normal after the stressful event.
• Gastrointestinal system: Stress can alter the gut-brain axis, causing symptoms such as acid reflux, indigestion, irritable bowel syndrome (IBS), and appetite disturbances. However, severe stress can disrupt communication between the GI system and the brain, resulting in pain, bloating, acid reflux, illness, and gastritis.
• Sleep disturbances: Elevated stress levels can disrupt the sleep-wake cycle by decreasing melatonin synthesis. Poor sleep exacerbates stress, creating a vicious cycle that can impair general functioning.
• Endocrinology: Stress leads to high cortisol levels, which in turn raise blood sugar levels. Prolonged stress can also lead to insulin resistance, potentially contributing to the development or worsening of pre-existing diabetes mellitus.

How to manage stress to protect the nervous system
Stress management is important to protect the nervous system and overall functioning of the body:

• Mindfulness and meditation: Mindfulness meditation trains your brain to be present and decreases unnecessary stress.
• Deep breathing techniques: Practicing deep breathing, like the 4-7-8 technique, which involves inhaling for 4 seconds, holding for 7, and exhaling for 8, can help calm the nervous system. Repeating this a few times promotes relaxation and reduces stress.
• Regular exercise: Exercise helps you enhance your mood and supports neurotransmitter balance
• Adequate sleep: Proper sleep is essential for nervous system repair and emotional resilience.
• Cognitive Behavioral Therapy: CBT is a highly successful therapy for reframing negative thought processes. It gives real coping methods to deal with anxiety triggers.

Stress is not simply "in your head." It's a full-body emotion that has a significant impact on how your brain and nervous system function. By recognizing stress symptoms and taking proactive efforts to manage them, one may protect your brain, support your body, and live a happier, more balanced life.

Dr Anurag Saxena, Cluster Head Delhi / NCR - Department of Neurosurgery, Manipal Hospital, Dwarka, New Delhi