Stress and How It Manifests: The Physical Manifestations of Stress

Last updated on 13 January 2026 by Brisbane Livewell Clinic Editorial Team

Stress can affect the body and mind in various ways, including poor sleep, digestive issues, and increased heart rate. Recognising these signs and addressing them early can help prevent long-term health problems.

Introduction

Stress is a common part of life, but it can impact people differently. Some may experience physical symptoms like headaches or fatigue, while others might notice changes in mood or behaviour. Understanding how stress manifests in your body is the first step toward managing it effectively.

This article explores the various ways stress can present itself and offers practical solutions to help you regain balance and well-being.

Stress is an all-encompassing word. While we identify stress as the causative problem, how we experience stress and how it manifests in ill health, can mean different things to different people. While some of the effects of stress may seem obvious, it can also disguise itself while slowly fatiguing body systems and causing behavioural or physical problems. (1)

Needless to say, 2020 has brought more stress for most Australians, as there has been no real avoiding the ripple effect of the COVID-19 pandemic. Poor sleep, eating comfort food and excess empty calories, smoking or drinking alcohol, avoiding social engagements, and lacking regular exercise are ways to respond counter-intuitively to stress. Over time, our bodies may increase weight and develop other symptoms associated with an unhealthy lifestyle. (2)

Our mental and cognitive health changes in response to stress, affecting our judgment. As one thing leads to another, the poor diet and lifestyle choices we make can lead to health issues, especially digestive health and cardiovascular health. Identifying the impact on your health is important to help find the right stress reduction techniques and understand how to minimise the harmful effects of chronic stress.

Stress and how it manifests: Brain Strain

When it comes to the stress response and how it manifests, our brains play a central role. (2) It is no wonder then that many of the obvious symptoms we associate with stress are identified as mental and cognitive health issues. Some studies have shown that stress can actually cause structural changes in different parts of the brain and has long-term effects on the nervous system. (3)

Stress also has negative effects on learning(3) and decision making. (2) An impaired stress response produces overreaction, confusion, poor concentration and performance anxiety(1). In Contrast, MRI images taken from the brains of people with post-traumatic stress disorder (PTSD) have demonstrated neuro-physiological effects such as a weak verbal memory. (3)

Stress resilience is key, and it is said that any behavioural steps undertaken to reduce stress leads to an increase in cognition. (3)

Stress and how it manifests: A Gut Reaction

When it comes to gut health, many people who experience prolonged periods of stress are familiar with its effects on their digestive function. Findings show that stress can affect appetite, increase intestinal bacteria counts(3), and alters the stomach’s acid concentration, which can lead to peptic ulcers, stress ulcers, or ulcerative colitis. (1)

When the gut is already a ‘weak spot’ symptoms worsened by stress can be uncomfortable and inconvenient. Irritable bowel syndrome (IBS) is highly related to stress(3) which can also cause increased intestinal impermeability or ‘leaky gut’. Poor gut health can be a timely reminder to take care of one’s body and live in harmony with nature to improve our resilience to stress(4) and optimise gut health.

Recipe for Gut and Stress Support – Warm Brussel Sprouts Super Salad

This nutrient-dense, gut-loving Warm Brussels Sprouts Super Salad is made to help with stress relief and digestion. It helps support your gut microbiome, regulate bowel movements, and sustain steady energy levels because it is high in fiber, prebiotics, and anti-inflammatory nutrients.

Brussels sprouts are high in fiber and prebiotics, which help nourish good gut bacteria and promote regular digestion. It also provides vitamin C to support the stress response.

Ingredients

750 grams Brussel sprouts
1 Cup Broccoli florets (finely chopped)
1/3 Cup Parsley (finely chopped)
2 tsp Red wine vinegar
1 Lg Lemon (zested and juiced)
1/3 Cup Dried cranberries (naturally sweetened)
1/3 Cup Almonds (toasted)

Instructions

Trim the woody end from the Brussel sprouts and remove any damaged outer leaves and discard. Add the whole, trimmed sprouts into a large pot of boiling water, cover and cook for approximately 7 minutes or until just tender.
While the Brussel sprouts are cooking, finely chop the raw broccoli and parsley and set aside.
Whisk together the vinegar, lemon zest and lemon juice and season with a little salt and pepper to taste.
Drain the sprouts and set aside to allow to cool enough to handle. Roughly chop the sprouts in to bite size pieces (or smaller), then transfer them to a serving bowl. Add the finely chopped broccoli and parsley, along with the cranberries and almonds.
Pour over the lemon dressing and toss together. Serve immediately.

Stress and how it manifests: What your heart tells you

The initial effect of stress on heart function is usually on the heart rate, while the next significant effect is blood pressure. (3) Several studies have demonstrated that psychological stress decreases the microcirculation in the coronary arteries and increases the risk of myocardial infarction (heart attack). (3)

Chronic stress can also lead to plaque buildup in the arteries (atherosclerosis), especially if combined with a high-fat diet and sedentary living. (1) Simply put, regardless of the acute (short-lived) experience of stress or chronic (longer-term), the heart will be impacted. How this manifests depends on our underlying cardiovascular health and our ability to recover from and adapt to stress, known as stress resilience.

Poor gut health can be a timely reminder to take care of one’s body and live in harmony with nature to improve our resilience to stress(4) and optimise gut health.

Stress Resilience is just as important as Stress Reduction

To be resilient to stress can occur in different ways, including neuroplasticity of the brain as it adapts to the problem. Practising mindfulness can also help to make us much more resilient, perceiving stress as a challenge – a chance for growth and development rather than a threat. (4)

Characteristics of a resilient personality are:(4)