🧠 Chronic Stress: How It Affects Your Body, Mind, and the People Around You

In this article, you'll discover how long-term stress affects both physical and emotional health, the warning signs to look out for, and how to break the cycle with simple, science-backed strategies.

4/12/20253 min read

photo of white staircase
photo of white staircase

Introduction: The Overflowing Stress

Did you know that stress can literally be transmitted from person to person? According to neuroscientist and medical doctor Dr. Tara Swart, cortisol — the primary stress hormone — not only affects the individual producing it, but also impacts the surrounding environment and people nearby. Even more surprisingly, it’s linked to abdominal fat gain, even in physically active individuals.

Understanding Cortisol and Its Harmful Effects

The Role of Cortisol in the Body

Cortisol plays a vital role during challenging situations, helping the body respond and adapt. However, when cortisol levels remain high over time, it can trigger inflammation, disrupt sleep, impair digestion, and harm mental health.

The Biology of Contagious Stress

Dr. Swart explains that hormonal particles in sweat can be absorbed by others. In professional environments, for example, a stressed-out leader can affect an entire team — without saying a single word.

The Direct Link Between Stress and Belly Fat

An Ancient Survival Strategy

In ancient times, abdominal fat served as an energy reserve during periods of food scarcity. Today, the brain still interprets stress as a survival threat, prompting the body to store fat around the midsection.

Why Diets Often Fail Under Stress

People with elevated cortisol levels often report that, despite healthy eating and regular exercise, they struggle to lose belly fat. That’s because the body remains in a state of high alert, making fat loss nearly impossible.

Signs Your Cortisol Is Out of Control

  • Trouble falling asleep or waking up unrefreshed

  • Mood swings and irritability

  • Increased abdominal fat

  • Digestive discomfort

  • Dry or sensitive skin

  • Unexpected emotional outbursts

Dr. Swart emphasizes that many of these symptoms are often normalized, but they signal that the nervous system is overwhelmed.

Strategies to Reduce Stress and Support Brain Health

Movement That Liberates

Physical activities like brisk walking, light jogging, or dancing help eliminate excess cortisol through sweat, supporting emotional and cognitive regulation.

Write to Process

Reflective writing, also known as journaling, helps organize thoughts and calm the mind — a technique highly recommended by Dr. Swart.

Prioritize Deep Sleep

During deep sleep, the brain activates the glymphatic system, which clears toxins and waste associated with neurodegenerative diseases. Aim for 7 to 8 hours of restful sleep each night.

Human Connection: The Power of Proximity

The Impact of Eye Contact and Touch

According to Dr. Swart, when the right eye of one person connects with the left eye of another, it triggers a deep emotional response. Hugs, laughter, and gentle touches increase oxytocin — the bonding hormone.

Sleeping Together Strengthens Emotional Resilience

Sharing a sleeping space can enhance emotional recovery. Studies using heart monitors have shown that even a goodbye kiss in the morning helps improve emotional balance during sleep.

Neuroplasticity: Rewiring the Adult Brain

The Brain Never Stops Changing

Dr. Swart affirms that brain development continues well into later life — especially when learning new skills, languages, instruments, or exploring different cultures.

3 Steps to Transform Habits and Mental Patterns

  1. Recognition – Identify limiting behaviors and beliefs

  2. Active Awareness – Reflect on emotional triggers and consequences

  3. Conscious Practice – Choose new actions, even when uncomfortable

Keep Accountability Alive

Having someone supportive — a friend, therapist, or mentor — helps reinforce consistency during the change process.

Science Meets Ancient Wisdom

Dr. Swart also highlights ancient practices supported by modern science:

  • Nature: Green spaces boost mood and overall health

  • Sounds and Aromas: Singing, listening to music, and smelling herbs or citrus promote safety and calm

  • Purpose Beyond the Self: Helping others fosters a sense of belonging and resilience

Conclusion: Your Brain Is Capable of So Much More

According to Dr. Tara Swart, each of us has the power to reshape how we think, feel, and respond. By creating the right physical, emotional, and social environment, we can reprogram the brain for clarity, health, and purpose.

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