How Chronic Stress Affects Your Body: A Heartfelt Note

Western Medicine & TCM Perspectives

Part 1 of 4 in our Stress Management Series

By Elizabeth Howe, DAOM, L.Ac

Many of us are doing our best to juggle these pressures while carving out time for self-care. But even with our best intentions, the stress can still feel overwhelming.

Chronic, poorly managed stress affects our lives physically, mentally, and emotionally. And if we're honest with ourselves, most of us carry more than we used to. Whether related to health challenges, work demands, finances, family, or romantic relationships, or a sense of disconnection from community and support, stress has become a constant companion.

As someone who has spent years studying Chinese medicine, I want to offer some perspective— and more importantly, encouragement. If you don't yet have a real plan to manage stress, or you've been meaning to address it but haven't quite started, now is the time. This is your nvitation to take it seriously—not because you "should," but because your health and your peace of mind matter.

What to Expect in This Series

Over the next few weeks, I'll be sharing a comprehensive approach to stress management that draws from both Western medicine and Traditional Chinese Medicine. Here's what we'll cover:

• Part 1: Understanding Stress - How stress affects your body according to both medical traditions (today's post)

• Part 2: Immediate Relief Techniques - Acupressure points and methods for quick stress relief

• Part 3: Herbal Medicine for Stress - Chinese herbal formulas and simple tea recipes for different stress patterns

• Part 4: Lifestyle Integration & Professional Support - Daily practices and when to seek help

Key Takeaways for Managing Your Stress Effectively

• Chronic stress impacts multiple body systems, causing pain, immune suppression, sleep disturbances, fatigue, digestive issues, and cardiovascular strain.

• TCM views stress as disrupting your Qi flow, commonly appearing as Liver Qi stagnation (irritability, tension), Heart Qi disturbance (anxiety, insomnia), Spleen Qi deficiency (fatigue, poor digestion), or Kidney Yin deficiency (burnout, night sweats).

• Acupuncture and herbs work by releasing endorphins, activating your parasympathetic system, restoring proper Qi flow, and addressing your specific imbalance pattern.

But before we dive deeper into treatment approaches in the coming weeks, I want to offer this:

If there's a major source of stress in your life, I invite you to pause and honestly ask: Is there something I can do, however small, to begin to shift it?

It sounds simple, but many of us get stuck. We become entrenched in patterns and beliefs that tell us we can't make changes. Sometimes, even just naming the stressor out loud is the first step. Then, consider reaching out—whether to a professional, a trusted friend, or a support group. There are also low-cost or sliding scale resources that can help.

And if it truly feels like the situation can't change right now, that's okay. You can still start by chipping away at it in small steps, or by exploring new ways of thinking about the challenge itself. Sometimes, a shift in mindset opens the door to new solutions that weren't visible before.

Stress & Health: The Western Medical View

Modern science continues to confirm what we already feel intuitively—chronic stress has profound effects on the body and mind.

Key Physical Symptoms of Chronic Stress

Authoritative health institutions like Johns Hopkins Medicine, the World Health Organization (WHO), and the National Institutes of Health (NIH) recognize that unmanaged stress is linked to a range of health problems, including:

1. Pain and Musculoskeletal Issues

Chronic stress often leads to muscle tension, particularly in the neck, shoulders, and back, contributing to tension headaches and musculoskeletal pain. Over time, this persistent tension can result in musculoskeletal disorders.

2. Immune System Suppression

Prolonged stress can suppress the immune system, making the body more susceptible to infections and slowing down the healing process. The NIH notes that chronic stress can lead to immune dysregulation, increasing vulnerability to illnesses.

3. Sleep Disturbances

Stress can disrupt sleep patterns, leading to difficulties falling asleep, staying asleep, or achieving restful sleep. The WHO highlights that sleep deprivation can result in fatigue, decreased alertness, and impaired cognitive function.

4. Fatigue and Energy Depletion

Persistent stress can lead to chronic fatigue, characterized by a constant state of tiredness not relieved by rest. This fatigue can impair daily functioning and reduce overall quality of life.

5. Digestive System Disruption

Stress affects the digestive system by altering gut motility and increasing inflammation, leading to symptoms like stomachaches, bloating, and changes in appetite. Johns Hopkins Medicine emphasizes the importance of managing stress to maintain digestive health.

6. Cardiovascular Strain

Chronic stress contributes to increased heart rate and elevated blood pressure, heightening the risk of hypertension, heart attacks, and strokes. The WHO acknowledges the significant impact of stress on cardiovascular health.

7. Mental Health Implications

Extended periods of stress are linked to mental health disorders such as anxiety and depression.

The NIH notes that unmanaged stress can exacerbate these conditions, affecting overall well being.

"Chronic stress can increase blood cholesterol, triglycerides, blood sugar, and blood pressure-all risk factors for heart disease. Stress also promotes plaque buildup in arteries and affects blood clotting, raising stroke risk." -Johns Hopkins

Chronic unmanaged stress is associated with elevated levels of cortisol, the body's main stress hormone. High cortisol over time can disrupt numerous physiological systems, contributing to high blood pressure, increased cholesterol and blood sugar, and a greater risk of cardiovascular disease. Western medicine also recognizes that stress can worsen pain conditions and disrupt hormonal balance, leading to symptoms such as fatigue, sleep disturbances, mood swings, and changes in appetite.

"Immune Suppression: Stress hormones like cortisol and adrenaline suppress immune function, disrupt sleep, and contribute to hypertension, anxiety, and depression.” - NIH

Stress and Health: The Traditional Chinese Medicine Perspective

Traditional Chinese Medicine (TCM) offers a holistic view of stress, seeing it as a disruption of the body's natural balance, particularly the flow of Qi (vital energy). TCM theory holds that emotional and physical health are intimately connected, and that emotions can both cause and result from physical imbalances.

When Qi flows freely, the mind and body are at ease. But when Qi becomes stagnant, deficient, or blocked, discomfort begins to show up in various ways—emotionally, physically, or both.

The Four Main Stress Patterns in TCM

1. Liver Qi Stagnation: The Most Common Pattern

The Liver in Chinese medicine is responsible for the smooth flow of Qi and emotions. Under stress—especially when emotions are suppressed or situations feel frustrating or unfair—Liver Qi can become stuck.

How to Identify Your Stress Pattern

Common symptoms of Liver Qi stagnation:

• Irritability, anger, or mood swings

• Tension in the neck, shoulders, or chest

• Digestive issues like bloating or alternating constipation and diarrhea • Irregular or painful menstruation

• PMS symptoms

• Dizziness, headaches

• Insomnia

• Sighing often (a subtle sign of Qi being "stuck")

2. Heart Qi and Shen Disturbance: When Stress Affects the Spirit

In TCM, the Heart not only pumps blood but also houses the Shen—often translated as the "spirit" or mind. When stress is ongoing, it can lead to Heart Qi deficiency or disturbed Shen, which shows up as:

• Insomnia or vivid dreams

• Palpitations or a racing heart

• Anxiety or restlessness

• Feeling emotionally fragile or easily overwhelmed

3. Spleen Qi Deficiency: When Worry Affects Digestion

Worry and overthinking can weaken the Spleen, leading to:

• Fatigue

• Poor digestion

• A sense of heaviness

• Brain Fog

4. Kidney Yin Deficiency: Stress Depletes the Reserves

When stress is long-term and exhausting, it may begin to tax the Kidneys, which are considered the storehouse of deep energy and reserves. This often results in Kidney Yin deficiency, especially in people who feel:

• Chronically tired but wired

• Prone to burnout

• Hot flashes, night sweats, or dryness

• Low back pain or tinnitus

• Anxiety that worsens at night

Holistic Mind-Body Connection: In TCM, emotions and physical health operate in a dynamic loop. Imbalances in emotions can lead to physical problems, and vice versa.

Diagnosis and treatment in TCM are highly individualized, with practitioners tailoring therapies to each patient's unique pattern of symptoms and underlying imbalances.

Coming Soon in Part 2: Immediate Relief Techniques

In the next post, I'll share specific acupressure techniques you can use right away for stress relief. You'll learn about key pressure points, how to properly stimulate them, and which points work best for different stress symptoms.

Can't wait for next week's techniques? Schedule a personalized consultation today to address your specific stress patterns and symptoms. Mention this article for 10% off your first service. Offer ends June 30, 2025.

About the Author

Elizabeth Howe, DAOM, L.Ac. is the founder of Red Bird Acupuncture and Chinese Medicine in Oakland, California. With a career in wellness that spans over a decade, Dr. Howe brings doctoral-level training in both orthopedic acupuncture and Classical Chinese herbalism to her practice. Her specialized expertise in musculoskeletal pain conditions allows her to effectively address chronic and acute pain, while her mastery of traditional herbal medicine helps patients with a wide range of health concerns, including stress, hormonal imbalances, digestive issues, and sleep disturbances. Dr. Howe's extensive background in movement arts—including martial arts, Pilates, and dance—gives her a unique understanding of body mechanics and movement patterns, allowing her to create more effective, personalized treatment plans for patients with pain and mobility issues. She serves patients throughout the Oakland, Berkeley, Alameda, and greater Bay Area.

What Patients Are Saying

"I'd give six stars if that were available. Elizabeth Howe is such a skilled and compassionate practitioner... Due to some major and unusual stressors, I was experiencing severe back and breathing problems, and they have both improved remarkably. I'm continuing my care with her so we can work on other unresolved health concerns. I have hope again."
— Red Bird Acupuncture Chinese Medicine Patient

Contact Information:

• Email: elizabeth@redbirdacuclinic.com

• Phone: (510) 902-2266

This article is for informational purposes only and does not replace individualized medical advice. If you have questions or wish to schedule an appointment, don't hesitate to contact our clinic. May 2025