It’s perfectly natural to crave a good meal, beautiful sounds, and enjoyable activities with our most treasured family members and friends. It’s also perfectly natural to want, crave, and enjoy sex. Not just sex, but toe-curling, earth-shattering, “let’s do that again next time because I don’t have any more in me right now” sex!
However, if you gulp down a meal, ruminate about past negative experiences, or are too busy thinking about work, you won’t fully enjoy the experience. Just as being fully present enhances your ability to enjoy these things, being fully present during sex contributes to having the most fulfilling and pleasurable experience.
Stressors show up in all areas of our lives. Short-term stress can be beneficial, but chronic stress has negative effects on our mind and body.⁸ Chronic stress can accumulate from the daily pressures of our lives, like work, past psychological and traumatic experiences, and physiological difficulties like illness and sleep deprivation.⁸
We can’t be fully present if we’re sick or distracted. This April is National Health Month for Marginalized Communities and Stress Awareness Month. Let’s learn about the interconnection of chronic stress and our physical, mental, and sexual health. When we proactively take care of the whole self, we engage in foreplay that can lead to optimal sexual experiences.
Stress, The Immune System, and Decision Making
You’re probably familiar with the fight-or-flight response that fear causes. Our bodies release cortisol, heart rate increases, and adrenaline levels spike, giving us what we need to respond quickly and effectively to defend ourselves.
Stress affects all of our body systems, including the cardiovascular, nervous, and reproductive systems. Stress can enhance cognitive processes by triggering the body to increase blood flow and oxygen to the brain. But did you know that it’s the immune system that responds to these signals?
That’s right, stress activates the immune system, which is the body’s main line of defense against germs and other invaders that could make us sick.⁹ Stress signals the immune system to initiate processes that fight infections and mitigate physical injuries. The immune system fights against bacteria, viruses, infections, parasites, and cancerous cells. 1
So, stress is a good thing, right? Yes, it is… and no, it isn’t.
Short-Term Stress
Short-term or acute stress occurs when we experience a sudden challenge or stressful situation. In short-term stress, our bodies temporarily increase in heart rate and adrenaline as we go into fight-or-flight mode. This can be beneficial, especially when it saves our lives, motivates us, or enhances our performance.
For example, taking a test or public speaking, along with positive stressors (eustress) like marriage, moving, and a desired job promotion, are short-term or acute stressors. In these situations, the short-term elevations in cortisol, blood flow, and oxygen help us think and respond better.
Chronic Stress, The Immune System, and Decision-Making
Conversely, chronic stress or distress is an accumulation of constant acute stressors or other persistent stressors, lingering for weeks, months, or years. When we remain in a constant state of stress, it results in elevated cortisol levels that eventually suppress immune functioning. The immune system’s balance is disrupted, canceling the life-saving effects of an activated immune system. This decreases, impairs, and reduces the circulation of the cells and hormones that fight infections and cancer, increasing our chances of inflammation and other health problems.¹
A dysregulated or weakened immune system is linked to cardiovascular diseases, depression, and anxiety.¹ Although positive stress enhances cognitive processes, chronic stress or anxiety turns this into a toxic state where the brain receives lower blood flow and oxygen. Thinking ability is decreased, and the brain becomes disorganized. We’re in survival mode and unable to make the best decisions.⁴
Chronic stress may also increase our likelihood of taking higher risks for higher rewards. Our brains go into habitual behavior or “autopilot,” where we don’t adequately weigh the higher costs of doing something. We’re focused on the high reward and not the potential consequences.⁵ ⁶
The Impact of Chronic Stress on Decision Making and Sexual Health
Higher rewards sound good, right? Well, let’s look at how disorganized thinking and high-risk behavior affect us. Think about how you feel when you have to make a decision, and you’re already overwhelmed. You may be frustrated and unable to look at the situation clearly. You may choose without considering all the options or what is really best in the situation. Sometimes, you may even go into abeyance—a state of suspended action. It’s like you’re frozen in the middle of doing something.
What does this look like sexually? Say you see someone you find extremely attractive. You’re in “autopilot” and high-risk mode, so instead of thinking things through, you go for it. Had you been thinking more clearly, you may have considered some of the safety risks, including potential sexually transmitted infections (STIs), lack of consent, or personal safety.
The Impact of Chronic Stress on the Immune System and Sexual Health
Chronic stress creates practical problems that affect our physical health and our ability to perform.
- Males: Chronic stress can affect testosterone levels, reducing sex drive.7 Prolonged stress can also lead to erectile dysfunction.²
- Females: Studies demonstrate that women with increased cortisol levels have lower levels of sexual functioning, including desire, arousal, and satisfaction.³ While genital arousal may not always be directly linked to cortisol levels, high stress leads to psychological distraction, which prevents ‘being in the moment.’²
Chronic Stress and Our Overall Sexual Wellness
As members of the Black and Brown community, we are disproportionately affected by stressors such as physiological illnesses, systemic discrimination, racism, limited access to culturally competent resources, and greater barriers to economic freedom. Stress is multifaceted for us!
If you are stressed out, the following are some lifestyle practices to ensure you have the flourishing physical, mental, and sexual health you deserve:
- Regular Physical Activity: Exercise relieves stress, helps with cardiovascular health, and improves sleep.²
- Social Support: Relying on close relationships provides a network that can give emotional support during stressful situations.
- A Balanced Diet: Choose whole foods, like fruits and vegetables. Leafy green vegetables and seeds are a great way to get magnesium, “nature’s calming nutrient,” which is often depleted by high cortisol.
- Routine Medical Visits & Tests: Scheduling routine visits with a culturally competent medical provider is vital for your overall physical and sexual health. GetCheckedDC provides free home testing.
- Mental Health Care: Whether you have a mental health condition or not, talking to a professional can help you navigate life with balance and peace.
- Meditation and Mental Health Resources: Heal in community with these outlets:
Let’s take our minds, bodies, and sex lives back. I, for one, refuse to go without an exemplary, healthy, and responsible sex life. Join me, D.C., in April’s celebration of cultural and stress awareness. Let’s proactively nurture our physical, mental, and sexual being.
Sources
- Alotiby, A. (2024). Immunology of Stress: A Review Article. Link
- Mollaioli, D., et al. (2020). Lifestyles and sexuality in men and women. Link
- Hamilton, L.D., et al. (2008). Cortisol, Sexual Arousal, and Affect. Link
- Walden University. How Stress Impacts Decision Making. Link
- MIT News (2017). Stress can lead to risky decisions. Link
- Porcelli, A.J., & Delgado, M.R. (2017). Stress and Decision Making. Link
- American Psychological Association (2024). Stress effects on the body. Link
- Chu, B., et al. (2024). Physiology, Stress Reaction (StatPearls). Link
- Cleveland Clinic (2023). Immune System: Parts, Function & How It Works. Link
LaShonda Tucker
LaShonda Tucker is a freelance writer, poet, and spoken word artist in Atlanta. When she isn't writing, she enjoys playing her violin. She earned her master's degrees from the University of Georgia and Kennesaw State University, and her bachelor's degree in English from the University of Michigan.
