Stress is a natural response hardwired into our bodies to protect us in life-threatening situations. A few million years ago, this was essential for survival, especially when faced with immediate threats like a predator. Once the danger passed, our bodies would return to normal, allowing us to resume our day-to-day activities. In today’s world, while we no longer face predators, we still encounter stress—but the threats are subtler. Unfortunately, our bodies still react to these modern stressors as if they were life-or-death situations.

The stress hormone cortisol plays a key role in how our bodies respond to threats. It triggers several changes designed to protect us, such as mobilizing energy (in the form of glucose), increasing heart rate and blood pressure, and enhancing respiration and muscle tension. These changes also temporarily suppress non-essential functions like digestion and reproduction, as these are not necessary for immediate survival (like running from a tiger).

In the short term, these stress responses are adaptive—they help us stay focused, make decisions, and rev up metabolism to replenish our energy stores. However, chronic stress can alter our sensitivity to stressors, especially if it lasts over weeks or months.

Constant stress can wear down the hypothalamus (the brain’s stress control center), preventing it from shutting off the stress response. This results in an accumulation of stress hormones that gradually affect both the brain and body. Our bodies are adaptable and can function under high stress levels for a while, but this takes a toll on other functions, including the immune, digestive, and reproductive systems. These systems may eventually shut down, often in subtle ways that we don’t notice until the symptoms are severe.

Common Signs of Stress Overload:

• Difficulty falling or staying asleep
• Frequent nighttime trips to the bathroom (without medical reasons)
• Dependence on caffeine to get through the day
• Chronic fatigue
• Mental fog, difficulty concentrating, and forgetfulness
• Dizziness, light-headedness, or headaches
• Afternoon energy crashes (2-4 p.m.)
• Persistent inflammation, joint aches, or puffiness
• Irregular blood sugar or insulin resistance
• Anxiety (especially at night or upon waking)
• Depression, burnout, or lack of motivation
• Extreme post-workout fatigue
• Reduced libido
• Irregular periods or missed cycles
• Frequent illnesses or increased allergies/asthma symptoms
• Unexplained weight gain or difficulty losing weight despite efforts
• Digestive issues (bloating, cramps, diarrhea, constipation)
• Loss of appetite

Many of us experience at least a few of these symptoms from time to time, but just because they are common doesn’t mean they are normal. Your body is signaling that it needs support. Identifying and managing stress triggers is key to preventing these symptoms from becoming a regular part of your life.

Managing Stress

One way to think about stress is through the metaphor of a bucket. Imagine your body as a bucket, and each stressor adds water to it. Everyone has a certain capacity to handle stress, but if too much water pours in, the bucket overflows—this represents reaching your breaking point.

Fortunately, the bucket has a tap at the bottom, which represents stress-reduction strategies. The more frequently you use the tap, the easier it is to keep your stress levels in check.

It’s important to recognize that stress doesn’t only come from obvious sources like work, relationships, or financial pressures. Stress can be caused by many seemingly minor factors that add up over time, like poor sleep, an imbalanced diet, or even excitement about a positive life event. Identifying these “sneaky” stressors is key to managing your stress levels.

Common Hidden Stressors:

• Positive life events (e.g., a new job, moving)
• Sleep disturbances or inadequate sleep
• Emotional or mental stress (e.g., worrying, rumination)
• Unbalanced diet or poor nutrition
• Over-exercising
• Dehydration
• Digestive imbalances or infections
• Food sensitivities
• Environmental toxins

The most effective way to empty your stress bucket is through quality sleep, which is intimately connected to stress. Stress can disrupt sleep, and poor sleep can exacerbate stress. By improving sleep, you can break this cycle and better handle stress.

Mental and Emotional Stress

Mental and emotional stress are major contributors to the fight-or-flight response. This type of stress can stem from things like overcommitting yourself, comparing yourself to others, worrying excessively, or dealing with unresolved trauma. One common form of mental stress is negative self-talk.

Negative self-talk can trigger a stress response similar to facing a physical threat. It often manifests as self-critical thoughts such as, “I’m not good enough,” or “I always mess up.” Recognizing these thoughts is the first step to managing them.

Once you notice negative self-talk, try labeling it as either positive or negative. This awareness allows you to break the cycle. For example, if you think, “I’m terrible at this,” challenge yourself by recalling a time when you succeeded at something similar.

To further counteract negative thoughts, try replacing them with a positive statement, especially one framed in the third person. Research shows that speaking to yourself in the third person helps create emotional distance and makes it easier to regulate your feelings. So, if you think, “I’m bad at this,” reframe it as, “You can do this—you’re capable.”

Diet

Your diet can also contribute to stress. Eating a poor diet high in processed foods, sugar, and unhealthy fats can overload your organs, like the liver and kidneys, which are responsible for filtering toxins. When these organs can’t function properly, your body goes into crisis mode, and stress hormones like cortisol are released.

Additionally, chronic under-eating (especially below your basal metabolic rate) can elevate cortisol levels. If you aren’t consuming enough calories, your body enters a stress state, downregulating metabolism to conserve energy.

To avoid this, focus on eating a balanced diet rich in healthy fats, complex carbs, and quality protein. Stress also increases your body’s demand for certain nutrients, including vitamin B, vitamin C, magnesium, and selenium. Vegetables, which are rich in a variety of nutrients, should make up a large part of your meals. Aim to eat a variety of colorful vegetables to ensure you’re getting a broad spectrum of nutrients.

Over-Exercising

Exercise, while beneficial, can also contribute to stress, especially if you’re overdoing it. While exercise induces a temporary stress response that has long-term benefits, pushing yourself too hard can tip the scales when your stress bucket is already full.

If you find yourself exhausted after workouts or struggling to recover, consider scaling back your exercise intensity. Incorporate rest days and opt for lower-intensity activities like walking, yoga, or strength training. It’s okay to reduce the intensity of your workouts to avoid overloading your body, and this may actually help you recover faster in the long run.

Finding Balance

Even if you’re not feeling overwhelmed, stress can still be silently accumulating. It’s important to find a balance in your life by recognizing when stress is building up and using strategies to release it. If you take on more stress in one area of your life, consider reducing it in another. By being proactive and practicing stress management techniques, you can keep your bucket from overflowing and maintain a healthier, more balanced life.