What is stress?
Stress is your body's natural response to challenge. In short bursts it can be helpful — it helps us react quickly, focus attention, increase energy and respond to danger.
The problem occurs when stress becomes chronic. The body begins treating everyday life as an emergency.
Your stress response system
The HPA axis runs from the hypothalamus to the pituitary to the adrenal glands, which release cortisol and adrenaline. This system is designed for short bursts — not constant activation.
What happens during stress
Heart rate
Increases to send blood to your muscles.
Blood pressure
Rises to prepare for action.
Blood sugar
Rises to provide quick fuel.
Digestion
Slows so resources go elsewhere.
Immune function
Shifts and can become dysregulated over time.
Sleep
Can become disrupted.
Signs of chronic stress
Physical
Fatigue, poor sleep, headaches, digestive problems, muscle tension, sugar cravings.
Emotional
Irritability, anxiety, feeling overwhelmed, low motivation, reduced resilience.
Cognitive
Brain fog, forgetfulness, poor concentration.
How to calm the stress response
Move your body
Movement helps use up stress hormones. Walking, cycling, strength training, gardening or dancing all count.
Sleep is medicine
Poor sleep increases cortisol. Aim for a consistent bedtime, dark room, morning daylight, reduced evening screens and an earlier caffeine cut-off.
Nature's stress relievers
Time in nature may lower cortisol, improve mood, reduce blood pressure and improve sleep. Even 20 minutes can help.
4-6 breathing
Breathe in for 4 seconds, out for 6 seconds, for 2–5 minutes. Longer exhalations activate the 'rest and digest' response.
Every stressor fills the bucket — work, family, poor sleep, illness, financial worries, social media, overtraining. When the bucket overflows, your body stays in survival mode, which can affect every system in your body.
Daily habits that matter most
- Morning daylight
- Eat regular balanced meals
- Move daily
- Spend time outside
- Connect with people
- Prioritise sleep
- Reduce unnecessary commitments
- Practice self-compassion
Nourish your nervous system
Magnesium-rich foods
Pumpkin seeds, almonds, spinach, beans.
Protein-rich foods
Eggs, fish, Greek yoghurt, lentils.
Omega-3 fats
Sardines, mackerel, salmon, walnuts.
Laughter, social connection and time with loved ones can measurably reduce stress hormones. Mindfulness practices may even change the brain's response to stress over time.
"You do not need to remove all stress from your life. You simply need enough recovery to balance it."