Stress is your reaction to changes in your external environment. It is a natural response to perceived threats or challenges, rooted in the “fight or flight” instinct—our most fundamental survival mechanism. Stress occurs in response to demands, pressures, or expectations, whether real or perceived, triggering both physiological and psychological changes.

The Physiological responses force our bodies to release hormones like adrenaline and cortisol which prepares us to confront or flee.

This psychological response is that the body will manifest feelings such as anxiety, worry, irritability and mental issues such as difficulty concentrating or stress!

 

 

The first thing we need to remember is that stress is always based in a fear. Sometimes that fear can be hard to put a finger on because it’s been part and parcel of life for so long. Stress may be caused by work, relationships, family, traffic, major life events, or even continuous small life events.

Fear is a learnt behaviour, and can be overcome. Which is fantastic news for overcoming stress.

We must however be able to identify the source or triggers to our stress. Sounds easy! Till you try

Stepping back and examining our triggers is a good way to start. Some triggers are easy to remove, for example if its traffic leave earlier or later (*will address this just now), if the trigger is family, that may not be as easy to address, you just can’t remove yourself from family even if it is for your best interests. However until we have the strength to face the ‘problem’ without reaction we must try to do as best we can to avoid what stress’s us.

*the body in response to high cortisol levels, will release oxytocin to help regulate cortisol, or to put it another way counteracting the effects of stress. Oxytocin is known to addictive to a lot of people, hence when you ask someone whose stress trigger is traffic why they don’t change their travel time, you can be met with a great argument of but, but, but or because, because, because, just reinforcing the “addiction” to stress!. We can become addicted to stress without even releasing it. Looking for the same argument with the same taxi driver at the same intersection at the same time every morning. Who wins – not you!

When we experience stress, our brain shifts into survival mode. Instead of using the frontal lobe cortex, which handles clear and creative thinking, the brain switches to the hindbrain (reptilian brain)—a small but powerful part responsible for instinctual survival. This means that under stress, we function using only about 2% of our brain’s capacity, limiting our ability to think clearly or problem-solve effectively.

Living in survival mode also impacts our physical health. When the body detects high cortisol levels, it redirects energy to survival functions, sometimes even suppressing the immune system—after all, if you are being chased by a lion, fighting off a cold is not the priority. Additionally, stress hormones deplete essential vitamins and minerals by raising internal body temperature. Ironically, during stressful times, when we should be eating the healthiest foods, we often do the opposite—turning to fast food and processed meals. It is easy to justify a Big Mac when you are operating on only 2% of your brain power. Makes sense, right?

Ok so now what? To manage stress, knowing now what we know, we need to prioritize physical, mental, emotional and spiritual well-being.

• Exercise regularly. Create a proper training routine that promotes discipline and dedication. Choose an activity you enjoy—one that you connect with and can see progress in to help you stay motivated.

• Eat a balanced, high-quality diet. Build a basic understanding of nutrition—the why’s and the how’s—to make more informed choices.

• Prioritise rest and sleep. Quality sleep is vital for physical and mental recovery.

• Limit alcohol and caffeine. Both can negatively affect sleep, mood, and overall health.

• Quit smoking. While it may increase stress at first, the long-term benefits are worth it.

• Avoid triggers. Stay away from people or situations that provoke stress, when possible.

• Journal regularly. Reflect on your responses to situations and use journaling as a tool to practice how you would like to respond in the future—so you can maintain your personal power.

• Practice relaxation techniques. Breathwork, mindfulness, and meditation are powerful tools—even just five minutes a day makes a difference.
  “If you don’t have time to meditate for 5 minutes, you need to meditate for an hour.” – Chinese Proverb

• Embrace mindfulness. It is one of the most powerful tools for managing stress and restoring balance.

• Incorporate calming inputs. Listen to relaxing music, try yoga, and follow positive podcasts as part of your daily routine.

• Limit social media and TV. These often negatively affect your brain and hormones. Remember, you are enough. You do not need to compare yourself to anyone. The news thrives on negativity—good news rarely makes headlines.

• Assess your current coping strategies. Be honest with yourself. Are they truly helping you? If not, it is time to make a change.

• Reach out for support. Talk to trusted family members or professionals. Asking for help is not weakness—it is one of the greatest acts of love and connection.

• Engage in joyful activities. Seek out fun, community, and social support. Surround yourself with those who uplift you.

• Set strong boundaries. Those who care about you will respect them. Those who constantly take may resist—let them go. That is your win. Be kind and compassionate to yourself. You deserve it.

• Prioritise and plan. Learn to organise your tasks by importance. Time management is crucial for reducing stress—master it.

• Learn to say no—starting with your own negative habits.

• Reconnect with nature. Spend time outdoors and ground yourself in natural spaces.

• Try new hobbies. Connect with people who share your interests and passions.

• Laugh often. It is one of the best natural stress relievers.

• Take a break. Whether it is a short pause or a proper holiday, give yourself time to recharge and reassess.