Stress isn’t just in your head: what your body is trying to tell you

For Stress Awareness Month, we spoke to nutritionist Fiona McLean to better understand how stress affects the body. While we often think of stress as just a feeling, it has a much wider impact on our physical and mental health. Fiona shares how to spot the early signs and what your body might be trying to tell you.

If you would like us to share your story, please email ithrive@health-in-mind.org.uk.

The symptoms of stress and what your body is trying to tell you

Stress is something we talk about constantly, yet most of us only recognise it when we’re already overwhelmed. What we often miss is that stress isn’t just a feeling; it’s a full‑body physiological event. Your brain, hormones, immune system, digestion, sleep and even your long‑term health are all shaped by how your body responds to stress.

Recent clinical insights reveal just how deeply stress influences our wellbeing. It is important to recognise the early signs of stress and take steps to minimise its impact and duration.

Symptoms of stress

Stress isn’t “just in your head.” It’s a biological chain reaction designed to keep you alive. When your brain detects a threat (whether it’s a looming deadline or a lion on the savanna) it triggers a hormonal cascade that prepares your body to act.

But here’s the catch: your stress system evolved for short bursts of danger, not the chronic pressures of modern life.

When stress becomes long‑term, research shows it can contribute to:

• headaches and migraines
• insomnia and disrupted sleep
• digestive issues and microbiome imbalance
• high blood pressure and blood sugar
• increased risk of asthma and heart disease
• cravings for sugar and fat
• abdominal weight gain
• lowered immunity
• hormonal disruption
• accelerated ageing through shortened telomeres.

One of the most important findings? The duration of stress is more damaging than the intensity. Your body can handle a crisis; it struggles with a never‑ending one

Your stress command centre

At the heart of the stress response is a communication loop between your brain and adrenal glands. When activated it releases cortisol, the hormone that keeps you alert, fuels your muscles, and mobilises energy.

But if this loop doesn’t switch off, it can cause damage and result in the symptoms mentioned above. To balance the damaging effects of cortisol, your body relies on a hormone (DHEA) that supports repair, resilience and recovery. The ratio between cortisol and DHEA is one of the clearest indicators of how well your body is coping with stress.

The three stages of stress

Stage 1: Alarm

Your body is in high alert. Cortisol rises, DHEA may begin to dip. You feel wired, anxious, driven or “switched on.”

Stage 2: Maladaptation

Cortisol remains high, DHEA drops further. You may feel tired but wired, overwhelmed or burnt out.

Stage 3: Exhaustion

Both cortisol and DHEA fall. This is the “I can’t cope” stage accompanied by fatigue, low mood, poor immunity and reduced resilience.

These stages aren’t diagnoses—they’re patterns that help explain how chronic stress reshapes your physiology.

Why testing matters

Salivary testing for cortisol and DHEA offers a non‑invasive way to understand your stress physiology. It captures:

• your levels of cortisol in the morning – a crucial morning spike sets your energy rhythm for
• the day
• your cortisol pattern throughout the day
• your cortisol:DHEA ratio, ie how well your body is adapting (or struggling) under stress.

Low cortisol in the morning, for example, is often seen in burnout, chronic fatigue, PTSD and ADHD.

Supporting your stress system

While every person’s needs are unique, four core areas consistently support stress
management and recovery.

1. Perceived stress
   Your brain’s interpretation of events drives your stress response.
   Support may include mindfulness, breathwork, herbs, magnesium and B vitamins.
2. Internal body clock
   Light exposure, sleep timing and evening habits shape cortisol patterns.
   Support may include morning sunlight exposure, reduced screen time and calming routines.
3. Blood Sugar Balance
   Unstable blood sugar increases stress hormones.
   Support may include regular meals which include protein, fibre, colourful plants and healthy fats to stabilise blood sugar and energy.
4. Inflammation
   Chronic inflammation keeps the stress system switched on.
   Support may include anti‑inflammatory foods, gut support, healthy fats and addressing food intolerances.

The bottom line

Your stress response is not a sign of weakness—it’s a survival system doing its best with the information it has. But like any system, it can become overwhelmed.

By understanding how stress affects your body, recognising the early signs of imbalance and supporting your body with appropriate lifestyle and nutritional strategies, you can build resilience and restore balance.

If you’re feeling stuck, exhausted or not yourself, you’re not alone and your body may simply be asking for support. If you think this is you, get in touch and we can have a chat to see how I can help.

Fiona McLean, 07702718618 fiona.mclean@projectvos.co.uk.