Why We Feel Stressed

Modern life is full of stress. Whether it’s worrying about job security, dealing with traffic, feeling overworked, or arguing with a loved one, stress seems to be everywhere. A survey by the American Psychological Association found that over half of Americans are worried about how stressed they are, and two-thirds say they might seek help for it.

Stress can hit you physically—like from being too busy, not sleeping enough, eating poorly, or being sick. But it can also be mental, like worrying about money, retirement, or going through major life events such as losing a job or a loved one.

Even everyday tasks, like juggling work and family, can build up stress. Often, we don’t even notice it happening. But your body sure does. When you’re stressed, your body automatically increases blood pressure, heart rate, breathing, and muscle tension. This is your body getting ready to handle a challenge quickly.

The “Fight-or-Flight” Response

This automatic reaction is called the “fight-or-flight” response. It comes from our early ancestors, who needed to either fight off threats or run away to survive. While this was useful in the past, today it can actually harm your health if you’re constantly stressed.

Interestingly, even positive changes—like getting married or retiring—can trigger stress. What stresses one person might not bother another at all.

What Happens Inside Your Body

When you’re stressed, your brain tells your adrenal glands (located on top of your kidneys) to release stress hormones like cortisol and adrenaline. These chemicals raise your heart rate, blood pressure, and breathing, while slowing digestion and changing how your immune system works.

Once the stress passes, your body returns to normal. But if stressful situations keep piling up, your body doesn’t get a chance to recover. This can lead to chronic stress, which affects almost every part of your body.

For example:

• Stress can upset your stomach, causing aches or diarrhea.
• It can weaken your immune system, making you more likely to get sick.
• Chronic stress is linked to inflammation, which can contribute to serious diseases over time.
• It may also affect your mental health, leading to anxiety, depression, or sleep problems.
• The cardiovascular system can take a hit too, raising your risk of heart attacks or strokes.

Signs of Stress

Everyone reacts differently to stress, but here are some common signs:

• Anxiety
• Insomnia
• Back pain
• Relationship problems
• Constipation
• Shortness of breath
• Depression
• Fatigue
• Stiff neck
• Upset stomach
• Weight changes

How to Reduce Stress

You can’t always avoid stressful situations, but you can manage how your body responds.

1. Relaxed Breathing

Stress makes you breathe quickly and shallowly. By practicing slow, deep breathing, you can calm your body. Try this:

• Inhale slowly through your nose for 6 counts, pushing your stomach out.
• Hold your breath for 4 counts.
• Exhale slowly through your mouth for 6 counts.
• Repeat 3-5 times.

2. Progressive Muscle Relaxation

This technique helps release tension from your muscles:

• Find a quiet place.
• Tighten each muscle group for 5 seconds, then relax for 30 seconds.
• Start from your forehead and work down to your feet.
• Do this once or twice a day.

3. Listen to Calming Sounds

Listening to relaxing music or guided meditation recordings can take your mind to a peaceful place. Try out different types to see which works best for you.

4. Exercise Regularly

Exercise is one of the best ways to reduce stress. It helps you release pent-up tension, improves your mood, helps you sleep better, and boosts your immune system. Even if you start later in life, exercise can improve your well-being.

The Bottom Line

Stress is unavoidable, but it doesn’t have to control your life. By practicing relaxation techniques and staying active, you can manage stress and feel better both physically and mentally.