What Stress Does to Your Body and How to Manage It

Understanding Why You Feel So Tired, Tense, and Totally Off

It’s another one of those days. Your inbox is overflowing, you haven’t had time to brush your hair, and your brain is in overdrive. Your body reacts to pressure in ways that can affect your mental and physical health, metabolic health, and even your gut microbiome. Let’s walkthrough what really happens inside your body during a stressful day.

0 to 30 Minutes: The Stress Trigger

Your brain detects a threat. Maybe you missed a deadline, or you’re caught in a traffic jam. Your hypothalamus (the part of your brain that controls balance and stability) sends a signal to your body to get ready for action.

Your heart beats faster, you breathe quicker, and even your stomach starts to slow down digestion. Your focus is sharpened. This is your body’s “survival mode” — helpful in short bursts, but not great for the whole day.

30 Minutes to 2 Hours: On High Alert

If the stress doesn’t stop, your body stays tense. Your shoulders might get tighter, and you may experience an odd feeling in your stomach. Perhaps you’re suddenly craving candy or chips, and have trouble focusing or remembering things.

This is when stress affects your cognitive function decline and causes gut microbiome imbalance. Essentially, your digestion and gut bacteria go haywire.

2 to 6 Hours: Your Body Is Struggling

Your body is now working overtime to keep up. You may feel extremely tired with no motivation even if you haven’t done much. The strain on your heart and arteries leads to an increased risk for hypertension and heart disease, and you risk developing metabolic disorders due to high blood sugar levels overtime.

6 to 12 Hours: You’re Running on Empty

By this time, you’re completely exhausted but unable to relax. You’ll reach your lowest point as your energy reserves deplete. Your sleep quality is also likely severely disrupted due to the lack of melatonin production, which further compounds the stress you’re feeling.

Beyond 12 Hours: The Long-Term Effects

If this happens day after day,

  • Constant stress triggers mild inflammation which increases your chances of diabetes, arthritis and heart disease.
  • The hippocampus, the part of your brain crucial for memory and learning, shrinks under prolonged exposure to stress, causing your memory and focus to get worse.
  • Your reproductive hormones go out of balance, leading to possible infertility in some individuals.

That’s why managing stress is the key to healthy living and wellness and balance.

How to Manage Stress and Break the Cycle

Quick Fixes

  • Deep Breathing: Slows your heart rate and calms your nerve
  • Stretching and Flexibility: Loosens tight muscles and improves blood flow
  • Healthy Hydration: Keeps your energy up and helps your body flush out stress


Daily Habits

  • Regular movement: Supports heart health and lowers stress
  • Balanced diet for energy: Eat foods rich in magnesium (like spinach), omega-3s (like salmon), and antioxidants (like berries)
  • Quality sleep: Create a consistent bedtime routine to improve your quality of sleep, which helps your body recover
  • Self-care practices: Journalling, hobbies, or even a short walk can help



Your Body’s Not Broken, It’s Just Overworked

Stress is your body’s way of trying to protect you. But when it doesn’t get a break, it starts to wear you down—from your brain to your belly.

The good news? You can take back control with small, consistent habits. Do yourself a favour and start implementing some of the fixes we’ve mentioned. Your future self will be thanking you before you know it.

Ready to take control of stress and your health? Join Prudential’s Every Body Club today for discounted gym access, free wellness events and members-only benefits.

Your health is your ultimate power-up. Stay ahead of the game with regular check-ups. Do check our health screening value-added service for PRUShield customers or explore PRUExtra Preferred CoPay for added benefits on your healthcare journey!

This article was written in collaboration with Karthik Pillay, Neural Nutritionist and Founder of Neural Performance Institute.



Disclaimer:
This article is for your information only and does not consider your specific investment objectives, financial situation or needs. We recommend that you seek advice from a Prudential Representative before making a commitment to purchase a policy. T&Cs apply. Protected up to specified limits by SDIC. Information is correct as at 25 September 2025.

Frequently Asked Questions (FAQs)

What happens to your body when you are stressed?

Your brain activates a “fight-or-flight” response, triggering faster heart rate, shallow breathing, slowed digestion, and increased stress hormones like cortisol. Prolonged stress affects your muscles, gut microbiome, memory, and hormone balance — leading to fatigue, poor sleep, weakened immunity, and long-term health risks such as heart disease and diabetics.

How long does stress take to affect your body?

Stress can affect your body within minutes. Within 30 minutes, your body enters survival mode. If stress continues for 2 to 6 hours, it leads to fatigue and poor digestion. Beyond 12 hours, sleep disruption and hormonal imbalances occur, and if stress continues for days or weeks, it can cause chronic inflammation and long-term health conditions.

Can stress cause long-term health problems?

Yes. Chronic stress is linked to serious health issues, including high blood pressure, heart disease, Type 2 diabetes, memory decline, and even fertility challenges. Over time, prolonged stress can shrink the hippocampus (the part of the brain responsible for memory and learning), making it harder to concentrate and retain information.

What are the best quick stress relief techniques?

Deep breathing, gentle stretching and drinking water help calm your nerves, loosen muscles, and refresh your body quickly.

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