Stress – the word itself can bring up feelings of stress.
If it doesn’t, you may be desensitized or you may be operating in a chronic stress state already. Eek!
Let’s get down to it: we all have a response to stress.
For many of us, stress can feel like too much at times (or all the time).
When I think about stress, it often leads to a tightening in the pit of my stomach or feeling my pulse quicken. The physiological impact of stress can cause your muscles to contract and your heart rate to increase, among other things.
This is important to realize – stress isn’t just a feeling, it has physical effects on your body too.
The physiological toll of stress can manifest in different ways, but there are patterns.
Stress contributes to all sorts of health issues – from cardiovascular concerns to autoimmune problems and more.
Taking a step back – what is stress, really?
- In a system, stress is simply applied pressure or tension.
- It can help get the work done.
- It can also make us more resilient.
Smaller stressors can help prime you to respond better to larger stressors in life. It’s like how you work out at the gym to develop muscle and tone.
Your nervous system can become more toned and resilient as you go through life in general, especially if you’re intentionally practicing stress management.
However, most of us are hanging out waaay too long in our stressed states these days.
You don’t need me to tell you that.
What I do want to share with you is that YOU have the power to improve your experience with stress.
And that has the power to literally transform your life.
Instead of letting stress run the show in your mind, body and emotions, you can take the power back and learn to manage your psychophysiological stress response itself.
There’s research to back this up.
Not only can you improve how you *feel* in relation to stressful triggers, you can improve how your body functions.
Meaning, you improve your health when you improve your relationship with stress.
Think about this as a long-term game, not a quick fix.
Although, people often feel better very quickly too.
For example, when someone cuts you off in traffic. Instead of automatically reacting with anger, four-letter words or flipping them the finger, you can use stress management strategies in that moment, so that you’re able to move through anything that comes up swiftly. If you’ve already toned your nervous system, you’ll also minimize any unnecessary escalated reaction. You’ll feel better, and that trigger won’t have the same power over you.
- It’s not about suppressing any feelings.
- It’s not about resisting stress.
- It’s about learning to dance with it, flow with it and manage stress well.
Know that YOU have the power to improve your health and quality of life. Use that to take one step forward today.
Here’s one place to start: 4-square breathing.
- Sit comfortably (you can also do this standing).
- Inhale slowly while counting to 4 in your head.
- Hold that inhale (pause) for a count of 4.
- Slowly exhale for a count of 4.
- Hold at the bottom (pause) for a count of 4.
- Repeat this 4 times or more.
Notice if you’re holding tension anywhere in your body while you’re doing this, and gently release that area, even imaging sending the breath there.
When you intentionally slow your breath, it quickly soothes your nervous system.
If you’d like to learn specific strategies from my HeartMath toolkit to improve your stress response, read more here and reach out here.
Resources:
doi: 10.1016/j.cobeha.2016.01.011
doi: 10.1038/s41598-025-87729-7
doi: 10.24018/ejmed.2021.3.3.821
doi: 10.7453/gahmj.2013.075
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