What Stress Does To Your Body - Part 4
What Stress Does To Your Body – Part 4
8. Skin, Hair and Nails
The effects of stress can become literally visible.
• Skin: Cortisol increases oil production in skin glands, contributing to acne (spots). Stress also worsens inflammatory skin conditions such as eczema, psoriasis and rosacea.
• Hair loss: A condition called telogen effluvium (tel-OH-jen ef-FLOO-vee-um) can occur two to three months after a stressful event, causing widespread hair shedding. This is usually temporary.
• Nail biting and picking: Common stress behaviours that can lead to infections and permanent nail damage.
9. What You Can Do — Evidence-Based Strategies
The good news is that the effects of stress are not inevitable or permanent. The following interventions are supported by strong scientific evidence:
• Physical exercise: Regular aerobic exercise (such as walking, running or cycling) is one of the most effective stress-reducing tools available. It lowers cortisol, boosts endorphins (natural mood-lifting chemicals), and improves sleep.
• Mindfulness and meditation: Even ten minutes of daily mindfulness practice has been shown to lower cortisol levels and reduce anxiety. [5]
• Social connection: Strong social support is consistently linked to lower stress and better health outcomes.
• Sleep hygiene: Prioritising seven to nine hours of sleep per night breaks the stress-sleep cycle.
• Professional support: Cognitive Behavioural Therapy (CBT) — a structured form of talking therapy — is highly effective for stress, anxiety and depression.
If you feel your stress is significantly affecting your health or daily life, please speak with your GP or a qualified mental health professional. Stress is a medical issue, not a personal failing.
Conclusion
Stress is not just 'in your head'. It is a full-body physiological process with real, measurable consequences for your heart, immune system, gut, brain, hormones, and more.
Understanding what stress does to your body is the first step toward taking it seriously — and doing something about it.
The science is clear: managing stress is not a luxury. It is one of the most important things you can do for your long-term health.
Sources Of Information With Credibility Ratings
Each source has been assessed for credibility based on the type of organisation, peer-review status, and scientific standing.
[1] American Psychological Association (APA). Stress in America Survey (2022). apa.org | ⭐⭐⭐⭐⭐ VERY HIGH — The APA is the leading professional body for psychology in the US. Their annual survey is one of the most widely cited sources on stress prevalence.
[2] Kivimäki M, et al. 'Work stress as a risk factor for cardiovascular disease.' The Lancet (2012). doi:10.1016/S0140-6736(12)60994-5 | ⭐⭐⭐⭐⭐ VERY HIGH — The Lancet is one of the world's oldest and most respected peer-reviewed medical journals. This was a large-scale meta-analysis (a study that pools data from many studies).
[3] Cohen S, et al. 'Psychological Stress and Susceptibility to the Common Cold.' New England Journal of Medicine (1991). doi:10.1056/NEJM199108293250903 | ⭐⭐⭐⭐⭐ VERY HIGH — Published in the New England Journal of Medicine, the most cited medical journal in the world. This is a landmark study in psychoneuroimmunology (the science of how the mind affects the immune system).
[4] World Health Organization (WHO). Mental Health in the Workplace (2019). who.int | ⭐⭐⭐⭐⭐ VERY HIGH — The WHO is the leading global public health authority under the United Nations. Their publications represent international scientific consensus.
[5] Carlson LE, et al. 'Mindfulness-based stress reduction in relation to quality of life, mood, symptoms of stress and levels of cortisol.' Psychoneuroendocrinology (2004). doi:10.1016/j.psyneuen.2003.09.005 | ⭐⭐⭐⭐ HIGH — Published in a peer-reviewed specialist journal. Well-designed clinical study. Mindfulness and cortisol research has been replicated many times since.
Additional background informed by:
• Harvard Health Publishing — Harvard Medical School patient education resources (very high credibility, peer-reviewed institution)
• National Institute of Mental Health (NIMH), USA — nimh.nih.gov (very high credibility, US federal research agency)
• NHS (UK National Health Service) — nhs.uk (very high credibility, official UK public health guidance)
Note: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional for personal medical guidance.
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