Stress
Why your body stays switched on long after the pressure has passed, and how to help it switch off.
The main read
Why your body stays switched onStress is meant to be a short alarm. Here is what happens when it keeps ringing, and the simple, proven ways to switch it off.9 min readInfographics
Where stress shows up
Long-term stress
- 1MindRacing thoughts, irritability
- 2SleepTrouble falling or staying asleep
- 3HeartFaster pulse, higher blood pressure
- 4GutAcidity, bloating, changed bowels
- 5SkinAcne and eczema flare-ups
- 6MusclesTight neck, jaw and shoulders
Sources: WHO 2023; McEwen, NEJM 1998
Text version
Long-term stress shows up across the body. Mind: racing thoughts and irritability. Sleep: trouble falling or staying asleep. Heart: faster pulse and higher blood pressure. Gut: acidity, bloating and changed bowels. Skin: acne and eczema flare-ups. Muscles: tight neck, jaw and shoulders.
The stress-hormone chain
- 1BrainThe hypothalamus senses a threat
- 2PituitarySends a signal hormone (ACTH)
- 3AdrenalsGlands above the kidneys respond
- 4CortisolRaises blood sugar and alertness
Off switch: cortisol tells the brain to stop the alarm. In long-term stress, this signal weakens.
Source: Chrousos, Nat Rev Endocrinol 2009
Text version
The stress-hormone chain (HPA axis). 1. Brain: the hypothalamus senses a threat. 2. Pituitary: sends a signal hormone called ACTH. 3. Adrenals: the glands above the kidneys respond. 4. Cortisol: raises blood sugar and alertness. Off switch: cortisol tells the brain to stop the alarm; in long-term stress this signal weakens.
The stress, anxiety and sleep loop
- StressCortisol stays high at night
- Poor sleepThe brain's alarm becomes more reactive
- AnxietySmall worries feel bigger
Sources: Chrousos 2009; AASM/SRS 2015
Text version
Stress keeps cortisol high at night, which leads to poor sleep. Poor sleep makes the brain's alarm more reactive, which feeds anxiety. Anxiety makes small worries feel bigger, which adds to stress. Breaking any one link helps the others.
Stress vs anxiety
Stress
Anxiety
Cause
A response to a pressure you can name
Worry that continues without a clear trigger
How long
Usually eases when the pressure passes
Can last after the pressure has gone
How it feels
Felt as overwhelm, tension, irritability
Felt as dread, unease, “what if”
What helps
Helped by solving or reducing the pressure
Helped by calming the alarm itself
Sources: WHO 2023
Text version
Stress vs anxiety. Cause: stress is a response to a pressure you can name; anxiety is worry that continues without a clear trigger. How long: stress usually eases when the pressure passes; anxiety can last after it has gone. How it feels: stress feels like overwhelm, tension and irritability; anxiety feels like dread, unease and “what if”. What helps: for stress, solving or reducing the pressure; for anxiety, calming the alarm itself. Both share the same stress-hormone system.
Ashwagandha at a glance
Ashwagandha अश्वगंधा
Withania somnifera
- Part used
- Root (most studies use a standardised root extract)
- Strength of evidence
- Moderate
- Traditional use
- A Rasayana (a herb used to support strength and resilience), traditionally given for exhaustion, poor sleep and recovery after illness. Its name means “smell of a horse”, a nod to its earthy smell and the strength it was believed to give.
- What the research shows
- Several small, short randomised trials (mostly 6 to 12 weeks, often in India) found that root extract lowered stress scores and morning cortisol compared with placebo, and a 2022 meta-analysis pooled these as a moderate benefit. The trials were small, many were industry-funded, and long-term safety is not well studied. It is a promising support, not a replacement for care.
- Who should avoid it
- Anyone who is pregnant or breastfeeding
- People with liver disease, or anyone who notices yellowing skin or dark urine while taking it
- People with thyroid conditions, as it may raise thyroid hormone levels
- People with autoimmune conditions, or taking sedatives, immunosuppressants, or diabetes or blood-pressure medicines, unless their doctor agrees
- Anyone due for surgery in the next two weeks
Sources: Phytother Res 2022; NCCIH
Text version
Ashwagandha (Withania somnifera). Part used: root. Traditional use: a Rasayana for strength, sleep and recovery. Research: small trials show lower stress scores and morning cortisol over 6 to 12 weeks; long-term safety is not well studied. Avoid if pregnant or breastfeeding, with liver disease, thyroid or autoimmune conditions, or before surgery. Ask your doctor first.
Herbs in the Ayurvedic view
Questions people ask
Is stress always bad for you?
No. Short bursts of stress sharpen focus and help you act. The problem is stress that never switches off, which keeps cortisol and adrenaline high for weeks and wears the body down.
How long does it take to recover from long-term stress?
It varies. Sleep and mood often improve within two to six weeks of steady changes such as regular sleep times, daily movement and time outdoors. If you see no change, talk to a doctor.
Can Ayurvedic herbs help with stress?
Some, such as Ashwagandha, have small trials showing lower stress scores. They are a possible support alongside sleep, movement and care, not a replacement, and they are not safe for everyone. Ask your doctor first.