Why Stress Feels Worse Than Ever—and What it Does to the Body

Life today is faster, fuller, and more demanding than it used to be—and for many people, stress has shifted from an occasional occurrence to a near-constant background hum. In fact, nearly 75% of adults report experiencing physical or mental symptoms related to stress, according to the American Psychological Association (APA). And while we often think of stress as strictly a mental state, it is actually a powerful biological process—one that can influence sleep, energy, mood, and even long-term health.

“Stress isn’t just something we feel emotionally—it triggers measurable biological changes throughout the body,” says Russell Greenfield, MD, a faculty member in the Doctor of Whole Health Leadership Program at Southern California University of Health Sciences in Whittier. “The brain interprets pressure as a potential threat, and the body responds by activating systems designed to help us survive.”

Understanding what is driving the increased rates of stress—and how it affects the body—is an important step toward managing it more effectively.

Why Stress Feels Worse Than Ever

Several aspects of modern life may intensify stress compared with previous generations. Life today is not only busier—it is also more connected, more fragmented, and, in some ways, more isolating.

Constant connectivity through smartphones and digital media means many people rarely get a break from work and personal messages, social media, and news alerts. Researchers have found that heavy news consumption can increase feelings of stress and anxiety, particularly during periods of economic or social uncertainty (APA).

At the same time, many people are experiencing a growing sense of social disconnection. In 2023, the U.S. Surgeon General identified loneliness and social isolation as a public health concern, noting that a lack of social connection is associated with increased risk of heart disease, depression, and even premature death—effects comparable to smoking up to 15 cigarettes a day.

Layered on top of this is a significant increase in political and social division. Research from the Pew Research Center shows that many Americans feel exhausted by political polarization, with everyday conversations across differing viewpoints increasingly experienced as stressful or conflict-driven.

“Today, our brains are processing far more information—and navigating more complexity—than they were designed to handle,” says Dr. Greenfield. “We’re constantly exposed to alerts, updates, and social tension, while at the same time many people feel less connected and supported. That combination can keep the stress response activated even when we’re physically safe.”

In other words, our stress response—originally designed for short bursts of danger—must now cope not only with a constant stream of information, but also with a deeper sense of disconnection and uncertainty.

The Body’s Built-In Stress System

When the brain perceives a threat or pressure—whether it’s a looming deadline or a real physical danger—it activates the body’s fight-or-flight response. The nervous system signals the release of hormones such as adrenaline and cortisol, increasing heart rate and blood pressure and sharpening attention so the body can respond quickly to challenges.

This short-term response is beneficial and has helped humans survive for thousands of years. But according to the National Institute of Mental Health, problems arise when the system remains activated for long periods.

“As helpful as the stress response can be in the short term, our bodies were not designed to stay in that state all day,” explains Dr. Greenfield.

Over time, elevated levels of cortisol and other stress hormones can affect multiple systems in the body. Chronic stress has been linked to sleep disruption, digestive problems, headaches, weakened immune function, and increased risk of conditions such as heart disease and depression (NIH).

To make matters worse, when people feel overwhelmed, they are more likely to skip exercise, eat less nutritious foods, rely on caffeine or alcohol, and sacrifice sleep—all of which can further amplify the physical effects of stress.

“Stress doesn’t just alter our mood and physiology,” notes Dr. Greenfield. “It can also impact the choices we make. When we feel overwhelmed, we often cut back on the very habits that help regulate stress.”

Turning on the Body’s “Recovery Mode”

The encouraging news is that the body has a built-in system for calming itself—and, by acting intentionally, we can activate it.

Activities that engage the parasympathetic nervous system—sometimes called the “rest-and-restore” response—can help counterbalance the effects of stress. These include things like slow breathing, physical activity, time in nature, and social connection. According to Mayo Clinic, regular exercise has been shown to reduce stress levels and improve mood by regulating stress hormones and releasing endorphins.

Simple ways to support your body’s recovery response include:

• Get outside daily: Even 10–20 minutes in natural light or green space can help lower stress and reset your nervous system

• Move your body regularly: Walking, stretching, or structured exercise can help regulate stress hormones and improve mood

• Practice slow, intentional breathing: Techniques like deep belly breathing or extended exhales can quickly signal the body to relax

• Limit constant input: Take breaks from screens, notifications, and news cycles to give your brain time to reset

• Prioritize sleep routines: Consistent sleep and wind-down habits help restore both physical and mental resilience

• Strengthen social connection: Spending time with supportive people—even briefly—can reduce stress and improve overall well-being

• Create small moments of calm: Whether it’s a quiet cup of coffee, music, or time without multitasking, brief pauses throughout the day matter

“Small daily habits can make a surprisingly big difference,” says Dr. Greenfield. “Even something as simple as a short walk, deep breathing, or stepping away from screens can signal the nervous system to shift out of stress mode.”

The Bottom Line

Stress is an unavoidable part of modern life—but it doesn’t have to dictate our health.

By understanding how stress affects the body and building small daily habits that support recovery—and connection—we can restore balance and improve both physical and mental well-being.

This column is provided by Southern California University of Health Sciences, an accredited, nonprofit institution based in Whittier, California. SCU offers online and on-campus programs across a wide range of both conventional and complementary healthcare disciplines and operates a network of community Health Clinics. A leader in Whole Health education, SCU prepares providers to deliver care that considers the whole person—body, mind, and spirit.

Frequently Asked Questions:

What does stress do to your body?
Stress activates the body’s fight-or-flight response, releasing hormones such as cortisol and adrenaline. While this response is helpful in emergencies, chronic stress can contribute to high blood pressure, poor sleep, digestive issues, headaches, weakened immunity, anxiety, depression, and increased risk of heart disease.

Can stress make you physically sick?
Yes. Long-term stress affects multiple body systems. It can contribute to muscle tension, fatigue, digestive problems, frequent illnesses, elevated blood pressure, and worsening of chronic health conditions by keeping the body’s stress response activated.

Why does stress feel worse today than it used to?
Many experts believe modern stress is intensified by constant digital connectivity, nonstop news, social media, work demands, social isolation, and political polarization. These factors can keep the brain in a heightened state of alert even when there is no immediate physical danger.

What happens when cortisol stays elevated for too long?
Chronically high cortisol levels can interfere with sleep, immune function, metabolism, memory, and mood. Over time, persistently elevated cortisol has been associated with increased risk for cardiovascular disease, depression, weight gain, and other chronic health problems.

How can I calm my nervous system naturally?
Simple daily habits can activate the body’s parasympathetic, or “rest-and-restore,” response. These include deep breathing, regular physical activity, spending time outdoors, getting enough sleep, limiting screen time, practicing mindfulness, and maintaining strong social connections.

How quickly can deep breathing reduce stress?
Slow, controlled breathing can begin calming the nervous system within a few minutes. Longer exhales help activate the parasympathetic nervous system, slowing heart rate and reducing the body’s physiological stress response.

Can exercise reduce stress?
Yes. Regular exercise helps regulate stress hormones while increasing endorphins, which improve mood. Even moderate activities such as walking, yoga, or stretching can help lower stress and improve emotional well-being.

Does spending time in nature really reduce stress?
Research suggests that spending time outdoors—even 10 to 20 minutes in green spaces or natural light—can lower stress levels, improve mood, and help regulate the nervous system.

Can loneliness increase stress?
Yes. Social isolation and loneliness have been linked to higher stress levels, poorer mental health, increased risk of heart disease, and other negative health outcomes. Strong social relationships help buffer the effects of stress.

Can stress affect sleep?
Absolutely. Stress can make it difficult to fall asleep, stay asleep, or achieve restorative sleep. Poor sleep then increases stress levels, creating a cycle that can be difficult to break without intentional stress-management habits.

What’s the difference between acute stress and chronic stress?
Acute stress is a short-term response to an immediate challenge and usually resolves once the situation passes. Chronic stress occurs when the stress response remains activated over weeks or months, increasing the risk of long-term health problems.

When should I seek professional help for stress?
If stress feels overwhelming, interferes with daily life, causes persistent anxiety or depression, affects sleep or physical health, or leads to unhealthy coping behaviors, it’s important to talk with a healthcare provider or mental health professional.