Understanding Stress and Why It Feels Overwhelming
Stress is a natural part of life, but when it becomes chronic, it can impact our physical and mental well-being. Many people don’t realize how stress builds up over time, affecting their ability to think clearly, rest properly, and function at their best. The good news? Stress isn’t the enemy—staying stuck in stress is. Small resets can help you regain control and feel balanced.
My Personal Experience with Stress
Ever since I was 16 years old, I have had a chronic knot in my right shoulder. Any test coming up, relationship issues, life change, lack of sleep, or work pressure would make my shoulder so tense that even my hair resting on it would bother me. It wasn’t until I left a profession that was not my passion—teaching—that the knot finally went away.
Don’t get me wrong, if a major life stressor arises, that old enemy still pops right back up, affecting my posture and sleep. But since leaving that high-pressure environment, I can count on one hand the times it has returned. That was a huge breakthrough for me—the realization that sometimes, it takes a LIFE CHANGE to truly reduce stress and improve physical well-being.
The Science Behind Stress: How Your Brain and Body React
When we encounter stress—whether it’s a work deadline, an argument, or even an overflowing inbox—our body activates the fight-or-flight response. This releases cortisol and adrenaline, hormones that prepare us to deal with threats. While this response is helpful in short bursts, prolonged activation leads to chronic stress, affecting:
Sleep – Trouble falling or staying asleep due to racing thoughts.
Digestion – Increased stomach discomfort or appetite changes.
Muscle Tension – Knots, headaches, or body aches (as I experienced with my shoulder knot!).
Mental Focus – Brain fog, forgetfulness, or difficulty making decisions.
Breaking the Stress Cycle: Small Resets That Work
1. Deep Breathing to Reset
Try this 4-4-6 Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 6 seconds. Repeat 3-5 times.
2. Move Your Body
Take a short walk to clear your mind.
Stretch or do yoga to release tension (especially in your shoulders and neck!).
3. Mental Resets
Reframe Thoughts: Instead of “I have too much to do”, try “I will tackle one thing at a time.”
Journaling Prompt: Write down 3 things that went well today.
4. Digital Detox & Boundaries
Reduce screen time before bed to improve sleep.
Set limits on emails and notifications to prevent mental overload.
Final Thoughts
What does my experience say about stress and stress indicators? We are so used to the expectation of handling everything—mentally and physically—but at what cost? Managing stress isn’t about eliminating it—it’s about small, intentional resets before stress takes control. Try one of these strategies today and see how you feel!
Want to explore stress management strategies personalized for you? Let’s talk. Book a session here.
References:
Sapolsky, R. M. (2004). Why Zebras Don’t Get Ulcers. Holt Paperbacks.
McGonigal, K. (2015). The Upside of Stress: Why Stress Is Good for You, and How to Get Good at It. Avery.
Harvard Health Publishing. (2021). Understanding the Stress Response. Harvard.edu
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