Understanding how Trauma and Stress takes a Physical toll
Ever wonder why you feel exhausted all the time, even when you are not “doing much”? Why headaches, tight shoulders, or stomach issues seem to show up out of nowhere? If you have been living under chronic stress or carrying old wounds from past trauma, your body is likely calling for a break. Long term stress is not just in your head—it takes a real toll on your physical health. And no, you are not imagining it.
Why this matters
Chronic stress and unresolved trauma are more than just emotional burdens. They affect every system in the body, from your brain and hormones to your heart and immune system. When your body is stuck in fight, flight, or freeze mode for too long, things start to break down. Think of it like a car engine constantly revving without ever cooling down—eventually something gives.
Common misconceptions tell us stress is just “part of life” or that trauma is something you “should be over by now.” But the science says otherwise. Research shows that long term stress increases the risk of serious health problems like heart disease, autoimmune disorders, and chronic pain.
How stress and trauma affect the body
The brain and nervous system
Chronic stress keeps your brain on high alert. The amygdala (the brain’s fear center) gets stuck in overdrive, while the prefrontal cortex (which helps you make thoughtful decisions) slows down. This makes it harder to think clearly, regulate emotions, and feel safe in your body.
The hormonal system
When your body is constantly producing cortisol (the stress hormone), it throws off your hormonal balance. You may feel wired but tired, struggle with sleep, gain weight around your middle, or have irregular periods. Long term cortisol imbalance can also affect thyroid function.
The immune system
Trauma and chronic stress weaken your immune defenses. You might notice you get sick more often or take longer to recover. Inflammation increases, which can lead to autoimmune conditions or make existing ones worse.
The cardiovascular system
Living in a state of constant stress puts extra strain on your heart. High blood pressure, increased heart rate, and elevated cholesterol are common. Over time, this increases the risk of heart disease and stroke.
The digestive system
Ever get a “nervous stomach”? Chronic stress can cause or worsen digestive problems like IBS, acid reflux, or chronic bloating. It can also affect your appetite—causing you to overeat, undereat, or swing between the two.
Common Mental Health Beliefs and Their Impact
| Common Belief | Impact on Life | Impact on Work |
| “Everyone is stressed. I just need to deal with it.” | Ignoring symptoms, emotional burnout, feeling disconnected from life. | Overworking, reduced focus, high absenteeism. |
| “If I just try harder, this will go away.” | Pushing through exhaustion, worsening health issues. | Decreased productivity, poor decision-making. |
| “I am just weak for feeling this way.” | Shame, isolation, reluctance to ask for help. | Lack of collaboration, low morale. |
What Do I Do About It?
If you are dealing with long term stress or trauma, it can feel overwhelming to know where to start. Here is a simple, focused plan to help you reconnect with your body and begin healing.
Setting the scene:
Before you begin, find a quiet space where you feel safe. Have water nearby. If you are open to it, keep a journal handy to jot down reflections. Commit 10-15 minutes to yourself.
Step by step guide:
1. Tune into your body
Take 3 slow, deep breaths. Ask yourself: What sensations do I notice right now? Is there tightness? Numbness? Warmth? No judgment—just notice. Place a hand on your chest or stomach to help anchor your awareness.
2. Use grounding techniques
Try the 5-4-3-2-1 method. Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste. For added support, hold something comforting like a smooth stone or a soft blanket.
3. Practice mindful movement
Gently stretch or move your body in a way that feels good. Roll your shoulders, sway side to side, or shake out your hands. If you prefer, try progressive muscle relaxation—tightening and releasing different muscle groups to relieve tension.
4. Reframe one belief
Notice a stressful thought like “I cannot relax.” Connect this step to the realistic affirmations table below. For example, if you are feeling stuck, replace “I am stuck feeling like this forever” with “This is temporary. My body and mind can heal.” Choose one belief and practice saying its counter belief out loud.
| Negative Belief | Realistic Counter-Belief |
| “I am stuck feeling like this forever.” | “This is temporary. My body and mind can heal.” |
| “I am too damaged to get better.” | “Healing is a process, and I am taking the first steps.” |
| “No one understands what I am going through.” | “I am not alone in this. Others have felt this way and found healing.” |
5. Engage in comforting activities
Listen to calming music, take a warm bath, or wrap yourself in a cozy blanket with a cup of tea. These activities help send signals of safety to your nervous system.
6. Connect with support
Text or call someone who makes you feel safe. If you do not have someone right now, consider joining a support group or reaching out to a therapist. Human connection plays a huge role in regulating the nervous system.
7. Build self-trust with small actions
Keep one small promise to yourself today. Drink a glass of water, take a short walk, or rest for 5 minutes. Each action builds trust that you are safe with yourself.
Encouragement for consistency and patience:
Healing takes time. The body needs safety and repetition to rewire itself. You are not failing if things feel slow. You are building a foundation.
Combating stigma and misconception
- You are not weak for feeling this way. Your body is doing its best to survive.
- Chronic stress and trauma can happen to anyone, and recovery is possible.
- It is okay to talk about it. Sharing opens the door for understanding and support.
Conclusion
Long term trauma and stress affect not just the mind but the entire body. Understanding these effects helps you take meaningful steps to support your well-being. You do not need to wait for things to get worse. Start now, with small daily practices that bring relief and restore balance.
Call to Action
Tune into your body today. Take a few deep breaths and notice where you are holding tension. Start there. You do not have to fix everything at once. One small, mindful step at a time can bring relief and open the door to healing. Your body deserves this care.
References
- American Psychological Association. (2020). Stress effects on the body. https://www.apa.org/topics/stress/body
- McEwen, B. S. (2006). Protective and damaging effects of stress mediators. New England Journal of Medicine, 338(3), 171-179.
- Van der Kolk, B. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Viking.
- Sapolsky, R. M. (2004). Why zebras don’t get ulcers: The acclaimed guide to stress, stress-related diseases, and coping. Holt Paperbacks.