Stress, where do you live?

Dear Stress,

I rarely expect you to show up, in the way that you do. Your arrival is overwhelming. I'm often caught off guard by the depth of your impact, surprised by how quickly a sunny day would even irritate me.

I will not lie, you are often labeled the ‘unwelcomed guest’. Yet, your presence is a reminder of how fast I may be going, of the unspoken things lurking, and of my vulnerabilities I thought were well-hidden. You're quite loud as you trespass in every room; your influence profoundly affects not just my mind but my body as well. 

Despite your unwelcome nature, I've come to realize that you are a part of life. With challenges I find strength and evidence of resilience within myself. Yet, I wish you wouldn't sneak up on me so often. A little warning would be nice.

Until then, I'll continue to learn how to manage your visits, to find peace in your presence. I'll be better equipped to handle your arrivals.

In Your Mind

Stress frequently takes up residence in our thoughts. It can manifest as:

• Racing thoughts that won't slow down

• Constant worry about the future

• Difficulty concentrating or making decisions

• A sense of being overwhelmed

When stress lives here, you might find yourself unable to "switch off" or constantly feeling wound-up.

In Your Body

Stress doesn't just affect our mental state; it can also make itself physically known:

1. Muscle Tension: Your first line of defense

• Stress causes your muscles to tense up as a protective reflex.

• Short-term stress: muscles tense, then relax.

• Chronic stress: muscles stay constantly tense.

2. The HPA Axis: Your body's stress command center

• Stress activates the hypothalamic-pituitary-adrenal (HPA) axis.

• This triggers the release of cortisol, the "stress hormone."

• Cortisol boosts energy and helps you cope with perceived threats.

3. The Double-Edged Sword of Stress

• Short-term stress: Helpful for facing immediate challenges.

• Chronic stress: Disrupts the balance between your immune system and HPA axis.

4. Long-Term Impact:

• Chronic fatigue

• Metabolic disorders

• Immune system problems

Other physical manifestations of stress moving in?

• Tension headaches that won't quit

• Jaw clenching or teeth grinding

• Blurred vision or sore eyes

• Disrupted sleep patterns

In Your Emotions

Stress can take up emotional real estate too, showing up as:

• Increased irritability or impatience

• Feelings of anxiety or depression

• A sense of being over-burdened

• Loss of interest in activities you once enjoyed

When stress resides here, you might notice changes in your personality or feel like you've lost your sense of humor.

In Your Relationships

Sometimes, stress moves into our interactions with others:

• Snapping at loved ones more frequently

• Withdrawing from social activities

• Losing interest in intimacy

Stress in this area can strain our connections with the people we care about most.

In Your Work

Stress often sets up shop in our professional lives:

• Decreased productivity

• Lack of motivation

• Difficulty meeting deadlines

When stress lives here, you might find yourself dreading work or feeling disconnected from your career goals.

Renovate Your Stress: Action Steps for Each Location

• Mind: mindfulness, meditation or journaling.

• Body: exercise, deep breathing, or muscle relaxation.

• Emotions: emotion regulation techniques like opposite action.

• Relationships: improved communication with "I" statements.

• Work: break tasks into smaller steps and practice time management.

Research suggests that breathwork techniques may be as effective as other stress-reduction methods, including online cognitive behavioral therapy (CBT) and mindfulness-based practices.

• Accessibility: Breathwork techniques are often low-cost and can potentially be self-learned, making them widely accessible

• Stress reduction: Some breathwork methods have shown promise in helping subclinical populations or those experiencing high stress levels

• Comparable effectiveness: Studies show that breathwork's effects on stress, anxiety, and depression are similar to those of other interventions like CBT and mindfulness-based therapies.

Thank you for visiting, now it’s time to go.

References:

• Fincham, G.W., Strauss, C., Montero-Marin, J. et al. Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Sci Rep 13, 432 (2023). https://doi.org/10.1038/s41598-022-27247-y

• ​​American Psychological Association. (n.d.). American Psychological Association. https://www.apa.org/topics/stress/body