The juggle is real—it’s work deadlines, family dinners, early-morning drop-offs, and the occasional attempt at "me time"—but underneath it all, you’re running on fumes. Sound familiar? Effects of stress is part of life, but long-term or chronic stress isn’t sustainable: there will be consequences on your health in the future, if not already. In this article we look at what stress is and how you can manage it better.
Stress is such a personal experience; everyone has different triggers and different tolerances to external stressors. Some self-reflection is always helpful to figure out the best way forward for you. Seeking help from a professional, whether it be your doctor, psychologist, counselor, or naturopath, can also be a good part of the puzzle, as they can often see what you can’t.
Why Constant Stress Feels Inevitable
Daily life can feel like a grind sometimes; the invisible load seems to get heavier, and the effects of stress mount up. Poor habits seem to creep in, like going to bed a little later, missing your exercise the next day, then having that extra coffee and having to always “be on.”
The external pressures of work and family collide with the internal pressures we put on ourselves, and before you know it, you’re snapping at the barista because your coffee took an extra 30 seconds.
But you’re not alone; stress has been called a “21st century health epidemic,” and rightly so as the stress-creep invades all our lives around the globe, as our fast-paced lifestyles seem to never let up.
The Long-Term Effects of Stress
The “fight or flight or freeze” response is how the body responds to threats or stressful events, and along with this is a physiological response in the body enabling us to run away or fight or sometimes just feel paralysed.
Often, it’s a rise in cortisol that prepares the body to run away; the digestion shuts down, reproductive organs downregulate, senses such as sight and hearing become heightened, and the heart starts to beat faster, delivering more blood and oxygen to the muscles to enable you to run away or fight.
When “freeze” comes into play, it’s almost the opposite, where you become immobile, and your heart rate drops, but attention or alertness increases.
The issue is with constant external and internal stressors, or chronic stress; the consistently high cortisol levels can lead to health issues. Alongside this is usually poor diet, little exercise, and lack of social connection, which create issues in the body as well, exacerbating the risk for health problems.
Here are some of the body systems that the effects of stress can impact and how:
- Hormonal imbalances, including PMS or perimenopause issues.
- Nervous system dysregulation (always in fight/flight).
- Impacts on gut health and immune function.
- Mood, clarity, and focus issues.
- Disrupted circadian rhythms leading to poor sleep and energy crashes.
- Impacts on cardiovascular health over time.
All of these can eventually impact the metabolic health, therefore leaving you at risk of ongoing poor health as you age.
Recognising the Red Flags
We all have experienced stress, so how do you know if it’s become chronic? It’s about listening to your body and knowing what is true for you. The first step is to slow down and be still so you can listen to your body and recognise the signs.
Here are some common ones that you might recognise:
You can’t wind down, even when you want to.
Your nervous system is stuck in “go mode,” making it hard to relax, even during downtime or when you’re physically tired.
Feeling wired but tired.
Your body feels jittery or on edge, but mentally and physically you’re exhausted—a classic sign of stress hormone imbalance.
Sleep is disrupted and doesn’t feel restorative.
You may struggle to fall asleep, wake often, or rise feeling unrefreshed, as stress interferes with deep, quality rest.
You’re more irritable or flat than usual.
Emotional resilience drops under chronic stress, leading to mood swings, worry, or feeling emotionally “numb.”
You can’t find joy in your favourite things.
Activities that used to feel rewarding or fun now feel like a chore — a potential sign of burnout or emotional depletion.
Your digestion is off.
Stress affects gut function, causing bloating, discomfort, changes in appetite, or irregular bowel movements.
You’re getting sick more often.
Prolonged stress suppresses immune function, making it harder for your body to fight off bugs.
You can’t focus; you’re procrastinating.
Mental fog and reduced motivation often accompany long-term stress, making it harder to concentrate or follow through on tasks.
If you relate to any of these, go gently on yourself, and just make a choice to start making small changes.
Rewriting Your Stress Script—What You Can Change
Just one small change can be the catalyst for more positive changes; each person may need a slightly different first step. You choose you and ask for help and get support and accountability from your loved ones, because “nothing changes if nothing changes.”
1. Nervous System Nurturing
Rather than setting aside an hour a day to meditate (which you know you’ll never do), choose to do “stillness snacks”: small pockets of stillness 2–5 minutes long. “Habit stack” it onto the start of your lunch break, and it will also support your digestion. After a week or so, start to add in another 5 minutes in your day.
You can try a short, guided meditation, some breathwork, or vagus nerve activation. For some tips on breathwork, read this article.
2. Sleep First, Then Everything Else
To improve your sleep, start with morning sunlight… This is non-negotiable. Natural light in the morning supports your natural circadian rhythm. Then emphasise a wind-down routine in the evening which includes no screens before bed (blue-blocking eyewear is also helpful), maybe some gentle stretching, and perhaps some magnesium or a herbal tea.
3. Nourish to Rebuild
Stress depletes nutrients like B vitamins, magnesium, and vitamin C, so focusing on nutrient-dense foods is important. Focus on a wholefood diet; start with one meal at a time, like breakfast. Ensure a quality source of protein, carbohydrates and healthy fats at each meal. Don’t forget to hydrate during the day and add in specialised supplements such as Ashwagandha Calm and Clarity, Organic Magnesium Ultra and B Stress Free.
4. Move Your Body
If you’re feeling like you are in the flight or fight zone, then that pent-up energy needs to be dissipated, so move your body. Something as simple as going for a walk for 5–10 minutes, clenching then relaxing your muscles or shaking your arms can help the nervous system let go of some of that immediate stress.
By incorporating regular exercise into your weekly routine, you will help yourself get rid of the effects of stress as well as benefit many other systems in your body, such as musculoskeletal and cardiovascular health.
5. Purposeful Pause Throughout the Day
5-minute pauses between tasks can be helpful, as well as calendar blocking so you focus on one task at a time. This will take practice, but if you schedule in a buffer between meetings or school pick-ups, it will allow you to eliminate the rushing and busyness of life, which ultimately your body perceives as stress or being under threat.
Saying no to non-essentials without guilt is another way to reduce the rush.
6. Connection and Support
No human is an island; you weren’t meant to carry it all alone. Talking it out is medicine—find a friend who you trust or a trained professional such as a therapist, naturopath, or health coach. There are many support systems: something as casual as a walk or a chat over the phone with a friend can do your stress levels the world of good.
Don’t forget that planning ahead to do something you enjoy with friends is a great way to have something you look forward to, and this can also lift your spirits.
Finally
You don’t need to overhaul your life overnight. But understanding the long-term effects of stress is the first step toward gently rewiring your body and mind in order to gain resilience. With small, steady shifts, you can move from “just surviving” to actually feeling good again—feeling rested, present, and supporting your health, for now and for future you.
Always read the label and follow the directions for use. Vitamin and mineral supplements should not replace a balanced diet. If symptoms persist see your healthcare professional. For more information contact our Naturopath on 0800 446 634 or visit www.goodhealth.co.nz Good Health, NZ, Auckland.
TAPS PP4646
English 
Chinese 
Vietnamese