Stress is a part of daily life (unless you’re sipping on pina coladas on a beach in the Bahamas every day). But if you're reading this, chances are you have a bone to pick with stress and want to learn how to manage it better. You’re not alone!
Many of us lead busy lives filled with big aspirations, family responsibilities, bills to pay, deadlines to meet, endless to-do lists and a phone that never stops buzzing. We push ourselves to do it all, balancing expectations while trying not to burn out. It's no surprise that stress feels like a constant companion.
Since winning the lottery and escaping to a permanent vacation isn’t an option for most of us, we need to find ways to manage stress before it turns into something more serious.
Chronic stress isn’t just about feeling overwhelmed. It can take a toll on both your mental and physical health. Have you ever felt your stomach twist in knots before a big meeting? Or noticed your heart racing when you're under pressure? That’s what we call the ‘mind-body connection’ in action. Our thoughts and emotions don’t just stay in our heads, they ripple through our entire body, affecting everything from digestion to muscle tension.
How Stress Affects the Brain and Body
The Science Behind It
Stress triggers the release of cortisol, known as the "stress hormone," which activates the sympathetic nervous system, known as our fight-or-flight response. It’s a natural response to a perceived stressor, like when you're running late for work or have an upcoming exam to get through. In small doses, stress can actually be helpful - it pushes us to meet deadlines or react quickly in emergencies.
The real problem is chronic stress, when stress sticks around for too long like an uninvited guest. Whether it’s a draining job, financial struggles, or relationship tensions, long-term stress keeps our bodies in fight-or-flight mode. This takes a toll on the mind and body over time.
Research has shown that chronic stress can cause structural changes in the brain, particularly in areas like the hippocampus and amygdala, which are responsible for memory, cognition, and emotional regulation. Have you ever noticed your ability to remember things, solve problems, and in general “use your brain” becomes challenging when you are really stressed? Well, in instances of chronic stress, things like memory, problem solving, and mood are negatively impacted.
In the body, stress activates our sympathetic nervous system (fight or flight) as it stimulates the adrenal glands to produce cortisol (the stress hormone). When the stressor is resolved, the parasympathetic nervous system can kick back into action (our rest and digest state). However, if the stress is never resolved (aka chronic stress) - then the sympathetic nervous system remains activated. As a result, the immune system becomes weak/suppressed over time. This increases the risk of conditions such as high blood pressure, heart disease, diabetes, and stroke.
Common Physical Symptoms of Stress
Muscle Tension & Pain: | Especially in the neck, shoulders, and jaw. |
Headaches & Migraines: | Stress is a common trigger. |
Digestive Issues: | Stomach pain, nausea, and IBS-like symptoms. |
Fatigue & Sleep Disruptions: | Trouble falling asleep or feeling unrested. |
Heart Palpitations & High Blood Pressure: | Stress impacts cardiovascular health. |
Weakened Immune System: | More frequent colds and infections. |
The Stress Cycle: Why It’s Hard to Break
Many of us push through stress without addressing it, believing we just need to "keep going." But the body doesn’t just forget stress—it holds onto it. When we’re constantly in fight-or-flight mode, the nervous system struggles to return to a state of balance. Over time, this can lead to burnout, chronic fatigue, and even more serious health concerns.
What to Do About It: Managing Stress
Prioritising stress reduction needs to be an essential part of your life, not a luxury. Since chronic stress keeps the body in this heightened state and overwhelms the nervous system, the key to protecting the nervous system is engaging the parasympathetic nervous system and getting into rest and digest mode.
Here are some ways that you can reduce stress every day:
Mindfulness & Relaxation Techniques: | Practices like meditation, deep breathing, and progressive muscle relaxation can activate the parasympathetic nervous system reducing stress levels by lowering heart rate, respiratory rate, and blood pressure. |
Move your body: | Physical activity helps regulate stress hormones. Activities like yoga, walking, and strength training are effective in reducing stress and improving overall well-being. |
Eat well: | The gut-brain connection highlights the importance of nutrition in stress management. Eating balanced meals, staying hydrated, and supporting gut health can positively affect your mental state. |
Sleep hygiene: | Chronic stress and sleep can become a vicious cycle. Good sleep hygiene, including a consistent bedtime routine and avoiding screens before bed can help calm the nervous system and improve stress-related insomnia. |
Lifestyle changes: | Make lifestyle changes that are specific to the source of your stress. You can do all of the above and yet still experience chronic stress until the stressor is removed. |
Cut down on the caffeine: | Too much caffeine with too much stress can take a toll on your adrenal glands. Those with chronic stress can experience what's called adrenal fatigue, which occurs when levels of cortisol are out of balance. “The idea is that the adrenal glands can’t keep up with the demands of the ongoing fight or flight state in the body that chronic stress causes” |
Set Boundaries & Reduce Overcommitment: | If your plate is already full, saying “yes” to more things will only increase stress. Identify what truly matters and give yourself permission to say “no” when necessary. |
Seeking Professional Support | If stress feels overwhelming, consider seeking support from a psychologist, counselor, or health professional. Therapy can provide tools and strategies to manage chronic stress effectively. |
Conclusion
Stress is a normal part of life, but chronic stress isn’t something to ignore. Your body and mind deserve care just as much as the people you take care of every day. Prioritising stress management isn’t selfish—it’s essential for your long-term well-being.
If you’re feeling stuck in the stress cycle, start small. Take one deep breath. Go for a short walk. Drink a glass of water. These small changes in your routine; they’re necessities. Your health depends on it.
Our experienced mental health clinicians are here to help you manage stress and find balance. Reach out for support today.
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