Caroline Goldsmith | ATC Ireland Psychologist: The Neuroscience of Addiction – Why the Brain Craves Dopamine

Caroline Goldsmith | ATC Ireland Psychologist: The Neuroscience of Addiction – Why the Brain Craves Dopamine

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Stress is often seen as just a mental burden, but its effects go far beyond emotional distress. Chronic stress can have serious consequences for physical health, leading to issues such as heart disease, weakened immunity, digestive problems, and even accelerated aging. Caroline Goldsmith a Ireland psychologist, explains how stress impacts the body and provides strategies to manage it effectively.

What is Stress?

Stress is the body’s natural response to challenges or threats. When faced with a stressful situation, the brain triggers a fight-or-flight response, releasing hormones like cortisol and adrenaline. While this response is essential for survival, prolonged activation can cause significant harm to both mental and physical health.

There are three main types of stress:

• Acute stress – A short-term reaction to a specific event, like giving a speech or facing an emergency.


• Episodic acute stress – Frequent episodes of acute stress, often seen in individuals who take on too much responsibility or live in high-pressure environments.


• Chronic stress – Ongoing, long-term stress caused by persistent challenges such as financial issues, toxic relationships, or unresolved trauma.

The Connection Between Stress and Physical Health

Chronic stress affects nearly every system in the body. Here’s how:

1. Cardiovascular Problems

High levels of stress can increase blood pressure and heart rate, placing extra strain on the heart. Over time, this raises the risk of:

• Hypertension (high blood pressure)


• Heart disease


• Increased likelihood of heart attacks or strokes

2. Weakened Immune System

When stress hormones are constantly elevated, the immune system becomes less effective, making individuals more susceptible to:

• Frequent colds and infections


• Slower wound healing


• Increased inflammation, which contributes to autoimmune disorders

3. Digestive Issues

The gut and brain are closely connected, meaning stress can trigger gastrointestinal problems such as:

• Irritable Bowel Syndrome (IBS)


• Acid reflux or ulcers


• Chronic bloating, constipation, or diarrhea

4. Weight Gain and Metabolism Changes

Stress triggers cravings for high-fat, high-sugar foods as a coping mechanism. Additionally, cortisol promotes fat storage, particularly in the abdominal area, increasing the risk of:

• Obesity


• Type 2 diabetes


• Metabolic syndrome

5. Sleep Disturbances

Stress can make it difficult to fall asleep, stay asleep, or achieve deep, restorative rest. Sleep deprivation, in turn, worsens stress, creating a vicious cycle. Chronic sleep issues can lead to:

• Daytime fatigue and brain fog


• Increased risk of anxiety and depression


• Lowered cognitive function and memory problems

6. Muscle Tension and Chronic Pain

Many people carry stress in their bodies without realizing it. Stress-related muscle tension can contribute to:

• Chronic headaches and migraines


• Neck, shoulder, and back pain


• Temporomandibular joint (TMJ) disorder, leading to jaw pain and teeth grinding

How to Manage and Reduce Stress

Reducing stress requires a combination of mental, physical, and lifestyle changes. Caroline Goldsmith recommends the following evidence-based strategies to manage stress effectively:

1. Practice Mindfulness and Relaxation Techniques

Mindfulness helps break the cycle of overthinking and stress overload. Try:

• Meditation – Just 10 minutes a day can lower stress hormones.


• Deep breathing exercises – Slow, controlled breaths activate the body’s relaxation response.


• Progressive muscle relaxation – Releasing tension from the body helps calm the nervous system.

2. Engage in Regular Physical Activity

Exercise is one of the best natural stress relievers. It reduces cortisol levels while increasing endorphins, the brain’s "feel-good" chemicals. Activities such as:

• Yoga or Pilates – Combines movement with breathwork for relaxation.


• Walking or running – Helps clear the mind and reduce tension.


• Strength training – Provides an outlet for pent-up stress.

3. Improve Sleep Hygiene

Since stress and sleep problems go hand in hand, establishing good sleep habits can be life-changing:

• Stick to a consistent sleep schedule.


• Limit screen time before bed to reduce blue light exposure.


• Create a relaxing bedtime routine, such as reading or taking a warm bath.

4. Maintain a Healthy Diet

Certain foods can help regulate mood and stress levels. Incorporate:

• Omega-3-rich foods (salmon, flaxseeds, walnuts) to reduce inflammation.


• Magnesium-rich foods (dark leafy greens, almonds, bananas) to relax muscles and improve sleep.


• Complex carbohydrates (whole grains, oats) to stabilize blood sugar levels.

5. Set Boundaries and Manage Time Effectively

Taking on too many responsibilities can lead to burnout. Learning to:

• Say no to unnecessary commitments


• Prioritize tasks based on urgency and importance


• Schedule regular breaks and self-care activities

6. Seek Professional Support

When stress becomes overwhelming, therapy can provide effective tools for coping. Caroline Goldsmith specializes in stress management techniques that address both psychological and physiological symptoms. Techniques like Cognitive Behavioral Therapy (CBT), mindfulness-based stress reduction (MBSR), and relaxation training can help individuals regain control over their stress levels.

Final Thoughts

Stress is an unavoidable part of life, but chronic stress doesn’t have to control your health. By understanding how stress affects the body and implementing proactive strategies, you can protect your physical and mental well-being.

As Caroline Goldsmith | ATC Ireland Psychologist emphasizes, stress management isn’t about eliminating stress entirely—it’s about building resilience and adopting healthy habits that allow you to handle challenges with greater ease.

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