Everyone experiences periods of stress throughout their life. When stress levels remain high, they can cause elevated blood pressure and increased glucose (blood sugar) levels, both of which are risk factors for chronic conditions like diabetes and cardiovascular disease. Stress can also lead to unhealthy coping behaviors, including overeating and excessive alcohol consumption, which further increase the risk of long-term health problems. Practicing mindfulness is one effective way to reduce stress and support better overall health.
What is stress?
Stress is a natural human response, triggered when a person perceives a threat or faces a challenging situation. This instinctive reaction allows humans and other mammals to respond to life-threatening conditions. While this response can be useful and even lifesaving in short bursts, it becomes counterproductive when stress is chronic. This is especially true when there is no real way to escape the perceived danger, such as overdue bills, work deadlines, or ongoing caregiving responsibilities.
Acute stress happens when the body reacts quickly to a new or challenging situation. Acute stress comes on suddenly but is often short-lived and eases over time. Long-term or chronic stress, however, builds up over time and can create constant pressure that affects both mental and physical health.
According to the American Psychological Association, seventy-five percent of adults report experiencing health impacts related to stress in their lives. Chronic stress increases the risk of developing anxiety, depression, digestive issues, headaches, muscle pain, heart disease, heart attack, uncontrolled blood glucose levels, high blood pressure, stroke, sleep problems, and weight gain.
Stress and the Nervous System
The human body is designed to recognize and react to stress through the autonomic nervous system (ANS). This system regulates involuntary physiological processes like heart rate, blood pressure, respiration, and digestion.
The ANS comprises two distinct parts: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). Both systems play a role in the ability of someone to manage stress.
The Sympathetic Nervous System and The Fight-or-Flight Response
The SNS is often called the “fight-or-flight” response because it helps the body respond to stress or danger. When activated, the SNS signals the adrenal glands to release the hormone (chemical messenger) epinephrine, which increases heart rate, tightens muscles, and speeds up breathing. At the same time, the SNS lowers insulin (hormone that regulates blood sugar) levels, keeping glucose in the blood for immediate energy. It also signals an increase in glucagon (hormone that raises blood sugar), which prompts the liver to release stored glucose, and cortisol (primary stress hormone), which makes muscles and fat less sensitive to insulin. Together, these changes ensure that glucose is readily available, giving the body quick energy and preparing it to respond to the threat.
While the fight-or-flight response is an important survival mechanism, it can become problematic when the stressors triggering it do not require the physical action the body has prepared for. In these situations, glucose is released into the bloodstream for energy that is not used, which can cause blood sugar to rise unnecessarily. Over time, if the SNS is activated too often or in response to stress that does not require physical action, these repeated blood sugar spikes can affect overall health.
The Parasympathetic Nervous System and the Rest-and-Digest Response
On the other hand, the PNS is often referred to as the “rest and digest” response and does the opposite of the SNS. This system regulates the ability of the body to relax after periods of stress or danger. The PNS is also responsible for controlling life-sustaining processes, like digestion.
Chronic stress occurs when a person encounters stressors so frequently that the ANS is unable to effectively regulate the PNS and SNS, resulting in dysregulation. This leaves the person in a hypervigilant state that can cause a variety of different mental and physical health problems. Research suggests that chronic stress contributes to high blood pressure, promotes the formation of artery-clogging deposits, and causes brain changes that may contribute to anxiety, depression, and addiction.
Using the Parasympathetic Nervous System to Better Manage Stress
Knowing that the parasympathetic nervous system (PNS) helps return the body to a state of relaxation allows us to use it more effectively to manage stress in daily life. One key player in this process is the vagus nerve, a nerve which runs from the base of the brain to the abdomen. It acts as a two-way communication pathway, sending signals between the brain and the body in a continuous feedback loop.
Practices such as mindfulness, deep breathing, meditation, and gentle movement can stimulate the vagus nerve and activate the PNS. This activation promotes relaxation, lowers the heart rate and blood pressure, and supports digestion. When functioning well, the PNS can also improve metabolism and gut health, reduce the risk of heart disease and stroke, decrease migraines, and enhance both emotional and physical well-being.
How to Practice Mindfulness
Mindfulness is a way to bring the body back to the present moment and can even help counter the stress. Common mindfulness techniques include deep abdominal breathing, focusing on a soothing word (such as “peace” or “calm”), visualization of tranquil scenes, repetitive prayer, yoga, or tai chi.
Benefits of Practicing Mindfulness
Relaxation techniques can reverse the physiological changes induced by stress, leading to reduced blood pressure, breathing rate, glucose mobilization, and muscle tension. Reducing and managing stress improves moods, promotes self-awareness and increases the ability to self-regulate, allowing for more mindful eating, fight off cravings, and adhere to healthy eating patterns.
For more information on stress, see:
Looking for a way to practice mindfulness? Join the Rural Health and Nutrition Team’s Yoga for Every Body program for mindfulness and physical activity support.
References
- American Psychological Association. (n.d.). Stress in America 2022. American Psychological Association. https://www.apa.org/news/press/releases/stress/2022/concerned-future-inflation
- American Psychological Association. (2013, January 1). How Stress Affects Your Health. American Psychological Association. https://www.apa.org/topics/stress/health#:~:text=This%20can%20put%20you%20at,and%20memory%20and%20concentration%20impairment.
- Stress symptoms, signs, and causes. HelpGuide.org. (2025, April 14). https://www.helpguide.org/articles/stress/stress-symptoms-signs-and-causes.htm#:~:text=Your%20heart%20pounds%20faster%2C%20muscles,from%20the%20danger%20at%20hand.
- Solan, M. (2023, February 6). A mindful way to help manage type 2 diabetes?. Harvard Health. https://www.health.harvard.edu/blog/a-mindful-way-to-help-manage-type-2-diabetes-202302062885
- Understanding the stress response. Harvard Health. (2024, April 3). https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
Authors:
- Elizabeth Josey, Rural Health and Nutrition Agent, Lancaster and Fairfield Counties
- Conner Russell, UPIC Intern, Rural Health and Nutrition
Reviewed by:
- Michelle Altman, Extension Associate, Rural Health and Nutrition
- Melissa Bales, Extension Associate, Rural Health and Nutrition
