Living in the fast lane and experiencing chronic stress have become so normalized that today we view them as an inevitable part of modern, urban life. Responses like “I’m swamped” or “I’m stressed” have become standard ways of communicating, much like a casual “good afternoon.” However, this mode of functioning should never be integrated into our daily habits. Stress is not a lifestyle; it is a silent enemy that, when ignored, leaves severe mental and physical consequences on our health, disrupting the body’s basic functions before we even realize we are sick.

The last decade has brought a drastic global increase in mood disorders, and Serbia is no exception. According to the World Health Organization (WHO), about 4.4% of the global population suffers from some form of anxiety disorder, translating to over 350 million people.

Research and estimates from the Psychosocial Innovation Network (PIN) in 2022 show that about a third of the population in Serbia can be considered psychologically vulnerable. While the prevalence of depressive and anxiety symptoms before the pandemic was around 3 to 5%, that number increased significantly during the pandemic and post-pandemic years. Today, about 7.2% of the population in Serbia displays clear symptoms of anxiety, putting the country above the global average. This statistic clearly tells us one thing: anxiety and stress in Serbia are no longer occasional reactions, but a chronic condition of the nation.

To understand why stress deteriorates our health, we must understand cortisol, the primary stress hormone.

Under normal, healthy conditions, cortisol is our ally. Its job is to spike in extreme, life-threatening situations to prepare the body for the “fight or flight” response.

In these moments, cortisol works in synergy with the adrenaline and noradrenaline systems. Adrenaline and noradrenaline act instantaneously by accelerating the heart rate, raising blood pressure, and dilating the airways so that the muscles receive more oxygen.

Cortisol follows this up by immediately raising blood sugar levels, providing the massive amount of energy muscles require for action.

At the same time, it slows down thyroid function and metabolism, temporarily halting all functions not essential for immediate survival, such as digestion, growth, and reproduction, in order to channel all energy into resolving the imminent threat.

The problem today is that your body does not differentiate between encountering a dangerous wild animal and facing a strict deadline at work, a traffic dispute, or the constant pinging of phone notifications. Due to the pressure we impose on ourselves and our fast-paced environment, our bodies believe we are in mortal danger every day, keeping stress hormones constantly elevated even during completely harmless activities.

While short-term cortisol spikes are completely natural and necessary for our survival, chronically elevated cortisol is highly toxic to the body. The difference between a normal and a dangerous response is best seen through specific bodily functions:

• Blood sugar: Short-term stress brings a quick burst of energy needed for action, while chronic stress results in chronically high blood sugar, constant fatigue, and sugar cravings.
• Physical appearance: Short-term stress leaves no lasting visual consequences, but long-term stress alters how the body stores fat. This leads to the accumulation of visceral fat around the abdomen and the formation of a specific fat pad on the back of the neck and upper back, medically known as a “buffalo hump.”
• Reproductive system: During short-term stress, the reproductive system is only temporarily paused because the focus is on safety, whereas long-term elevated cortisol causes severe hormonal imbalances.

Chronically elevated cortisol levels trigger a dangerous cascade of health problems, starting with insulin resistance and diabetes. Because cortisol continuously releases glucose into the bloodstream, the pancreas is forced to secrete massive amounts of insulin to push that sugar into the cells. Over time, the cells become resistant (or “deaf”) to this signal, which exhausts the pancreas and directly leads to type 2 diabetes.

The thyroid gland also suffers because chronic stress blocks the conversion of the inactive thyroid hormone into its active form, slowing down the entire metabolism and increasing the risk of autoimmune diseases like Hashimoto’s thyroiditis.

It is important to understand that the body uses the same basic building blocks to produce both cortisol and sex hormones. When you are stressed, the body “steals” resources to produce cortisol at the expense of estrogen, progesterone, and testosterone. The results are missed menstrual cycles, reduced fertility, lowered testosterone in men, and the development of polycystic ovary syndrome (PCOS) in women.

While we cannot completely eliminate the sources of stress, we can teach the body how to return to a state of balance more quickly.

• Physical activity: Avoid exhausting, high-intensity workouts if you are already under chronic stress, as they act as an additional stressor to the body and raise cortisol. Instead, focus on activities that soothe the nervous system, such as brisk walking in nature, yoga, pilates, swimming, or light stretching.
• Anti-stress diet: Stable blood sugar automatically means more stable cortisol levels. Base your diet on high-quality proteins, healthy fats like olive oil, nuts, and avocados, as well as fiber-rich foods. At the same time, avoid refined sugars and limit caffeine intake, especially on an empty stomach in the early morning.
• Mindfulness and breathing: Introduce breathing techniques or meditation into your daily routine, as deep, diaphragmatic breathing exercises mechanically stimulate the vagus nerve. This sends a clear biological signal to the brain that you are safe and the danger has passed, lowering stress hormone levels.
• Sleep hygiene: Sleep is a critical period when cortisol naturally resets. It is important to go to bed before 11 PM and avoid blue light from phones and screens for at least an hour before sleep.

Often, people working in highly responsible or stressful positions claim they have simply “gotten used to the stress.” The truth is that while stress tolerance increases somewhat, this is not an advantage, and it means your body has learned to run on pure adrenaline, constantly depleting its final reserves. Therefore, individuals in such work environments must consciously invest in their mental health.

First and foremost, this practice involves leaving work at work, and setting firm boundaries between professional and private life to prevent workplace tension from spilling over into the home.

Psychotherapy is also extremely beneficial, as it provides patients with professional tools to learn healthy coping mechanisms for channeling stress, rather than constantly suppressing it.

Additionally, socialization and support are of immeasurable value. Healthy relationships with colleagues, mutual understanding, and open communication are key factors that mitigate the impact of a stressful work environment on overall mental health.

If you recognize constant fatigue, unexplained weight gain around the abdomen, menstrual cycle issues, or frequent mood swings, do not ignore these signals. It is not normal to live on the edge of exhaustion and ignore the clear signs your body is sending you.

Schedule an appointment with our endocrinologist at Primea. Through the precise testing of cortisol levels, sex hormones, and thyroid function, we will get a clear picture of what is truly happening inside your body. With the expert guidance of a physician, you can regain your energy, regulate your hormones, and prevent the onset of serious illnesses like diabetes and autoimmune conditions.

Stress is all around us, but it must not become your lifestyle. Take the first step toward health and schedule your checkup today.