Stress-Based Illness and the Power of Self-Care
- Samantha McMannis
- Jun 16
- 2 min read
How many of us have been told, “It’s all in your head,” when describing symptoms to a provider? While that statement can feel dismissive, at times there’s truth in the mind-body connection: What the mind perceives, the body often believes. This idea lies at the heart of psychoneuroimmunology, the scientific study of how our thoughts, emotions, and stress responses influence immune function and overall physical health.
We live in a fast-paced, hyper-connected world where the pressure to meet expectations - at work, at home, and socially - is unrelenting. Over time, these constant demands can create chronic stress, especially when individuals neglect the essential practice of self care.
The Science Behind Stress-Based Illness
When the body is under ongoing stress, the brain’s alarm system—particularly the amygdala—signals the hippocampus and hypothalamus to activate the sympathetic nervous system. This stress response releases hormones like cortisol and adrenaline to prepare the body for survival. In short bursts, this reaction is protective.
But when stress is constant and unmanaged, the nervous system stays activated. Cortisol remains elevated, digestion slows, fat storage increases, and metabolic processes become disrupted. Over time, this can contribute to stress-based illnesses such as:
Type 2 diabetes
Hypertension
Cardiovascular disease
Sleep disorders
Digestive issues
Mood imbalances like anxiety and depression
Self-Care: The Path to Healing and Resilience
The good news? These patterns can often be reversed. Through nervous system regulation and intentional lifestyle shifts, individuals can biohack their stress response and take back control of their well-being.
Effective self-care is more than just bubble baths or short breaks. It’s about:
Learning how to truly relax the nervous system
Establishing clear health priorities
Practicing mindfulness, movement, and gratitude
Improving sleep quality and nutrition
Setting boundaries and allowing yourself to be human
At Downeast Wellness, we specialize in helping patients identify and reduce their unique stress burdens (known as allostatic load). We measure markers like heart rate variability and blood pressure, track progress over time, and guide our patients through sustainable strategies for stress regulation and self-care.
If you feel like you’re constantly running on empty or suspect your body is paying the price for prolonged stress, listen to that signal. Your body will slow you down eventually. The question is whether it’s through rest… or illness.
A Simple Reset for Stress
Try this quick breathing exercise the next time you feel overwhelmed:
Inhale slowly to a count of 5
Hold your breath for 4 seconds
Exhale gently for 7 seconds
Pause for 3 seconds before inhaling again
During each breath cycle, stretch your arms high as you inhale, and return to relaxed posture as you exhale
If you’re ready to take control of your health, address stress-based illness, and finally prioritize self care, we’re here to help. Visit our website to learn more: