The Hidden Weight of Stress
We’ve all heard the phrase “stress makes you sick.”
But what’s less understood is how psychological stress — the kind that lives quietly in our minds — can change the chemistry of our bodies.
The new normal: living in survival mode
We were never meant to live in constant stress. Our nervous systems were built for short bursts of danger — run, survive, recover. But modern life rarely gives us an outlet for that build up of energy or the necessary recovery phase.
Between work, responsibilities, and the endless list of “shoulds,” our bodies are stuck in high alert. We’ve normalized a stress state that was meant to last minutes — not years.
And while our minds can tell the difference between a tiger and a full inbox, our bodies can’t. They just keep responding with the same survival chemistry.
What happens inside the body
When the brain senses stress, it releases cortisol — the “get up and go” hormone. It raises blood sugar so we have quick energy to escape danger.
That’s brilliant in the short term.
But when cortisol stays high over time, it creates a cascade of effects that make us feel tired, inflamed, and stuck.
Here’s what that looks like:
Sleep suffers. Poor or interrupted sleep keeps cortisol elevated, creating a vicious cycle of exhaustion.
We crave sugar and carbs. The body looks for quick fuel to deal with ongoing stress.
Muscle breaks down. Cortisol actually breaks down muscle tissue to make more glucose for energy — which slows metabolism over time.
Hormones get disrupted. Especially in menopause, when estrogen and progesterone are already shifting, cortisol can amplify weight gain and fatigue.
Think of your body like a car engine. It’s meant to rev when you hit the gas — not to sit idling high all day.
But that’s what chronic stress does. It keeps your nervous system revving, burning through resources, wearing down parts that were never meant to run nonstop.
Over time, the check engine lights come on — weight gain, cravings, brain fog, irritability, exhaustion.
The problem isn’t the fuel (your food) — it’s that the engine never gets to rest.
Your body isn’t working against you
This is where compassion matters most.
Your body isn’t broken or failing — it’s protecting you the only way it knows how.
When the body feels unsafe, it holds on — to fat, to energy, even to emotion.
The healing begins when we start teaching it that it’s safe again.
Simple ways to start calming the system
Breathe deeply. Just two minutes of slow breathing can tell your nervous system, “I’m okay.”
Move to release, not just to burn. Walking, stretching, or dancing helps the body process stored stress.
Prioritize real rest. Go to bed a little earlier. Dim the lights. Make a ritual of slowing down.
Morning light. A few minutes of sunlight helps reset your sleep-wake hormones.
Create small pauses. Even 60 seconds between tasks reminds your body it doesn’t have to stay on guard.
Final reflection
You can’t diet or exercise your way out of a body that feels unsafe.
So this week, instead of asking, “What do I need to do more of?”
Try asking, “Where can I soften?”
Because when your body feels safe, healing — and yes, weight loss — becomes possible again.
