Let’s Talk About Stress
Stress is a universal experience, yet almost 60% of adults keep their stress to themselves, fearing they’ll burden others. That means many people are carrying the weight of stress alone—without support, without relief, and without acknowledgment that what they’re feeling is real.
At its core, stress happens when we perceive a threat—physically, mentally, or socially. That threat can be severe, like facing real danger, moderate, like an overwhelming workload, or mild, like daily frustrations piling up. But no matter the intensity, stress arises when something is being asked of us that feels bigger than what we have to give.
The good news? Stress isn’t just about what’s happening—it’s about how we respond. And with the right tools, you can shift from feeling stuck and depleted to feeling capable and in control.
The Many Forms of Stress
Stress doesn’t come from just one place—it shows up in different ways, affecting both our bodies and minds. Understanding where your stress is coming from is the first step in managing it. Here are four common types of stress.
Sensory Stress – The world around us can be overwhelming. Loud noises, crowded spaces, bright lights, unpredictable weather, or even sitting in traffic can overstimulate our nervous system, leaving us feeling drained or on edge.
Social Stress – Relationships, responsibilities, and expectations all play a role in our well-being. Whether it’s managing competing demands for your time and energy, financial pressures, or navigating social dynamics, the weight of external expectations can be exhausting.
Physical Stress – Our bodies respond to stress, whether we realize it or not. Lack of sleep, poor nutrition, too much or too little movement, and even the physiological toll of chronic worry or social tension can leave us feeling depleted.
Thought Stress – Not all stress comes from the outside; sometimes, it’s the stories we tell ourselves. The way we interpret experiences—whether based in reality or fueled by fear—can heighten or reduce our stress levels. Self-doubt, overthinking, and perfectionism are common culprits.
By identifying where your stress originates, you can begin to make small, intentional shifts to regain balance and ease.
The Reality of Stress
Stress isn’t just a passing feeling—it’s a consistent reality for many women. Recent research shows that 53% of women report experiencing ongoing stress, with women between 18 and 49 years old seeing nearly a 10% increase in stress levels from 2017 to 2024.
This matters because chronic stress isn’t just emotional—it’s physical. It affects our minds, bodies, and overall well-being. Here are some key facts about how persistent stress impacts us.
The Impact of Chronic Stress
When stress becomes a constant companion, it doesn’t just live in our minds—it shows up in our bodies in ways we might not even realize. Here are some key ways chronic stress affects our well-being:
The Stress-Sleep Cycle – Stress makes it harder to fall asleep and stay asleep. And the less sleep we get, the more stressed we feel—a cycle that leaves us exhausted and emotionally drained.
Brain Fog & Decision Fatigue – Stress disrupts problem-solving and critical thinking, making even simple decisions feel overwhelming.
Memory Struggles – Chronic stress can impair memory and recall, making it harder to focus, retain information, and stay organized.
Physical Health Effects – Stress impacts every major system in the body, affecting:
The Immune System (weakened defenses, more frequent illnesses)
The Gut (digestive issues, bloating, discomfort)
The Heart (increased blood pressure, heart strain)
Metabolism & Weight (fluctuations in appetite, emotional eating, hormone imbalances)
Stress isn’t just something we "push through." It’s a signal that our mind and body need attention, care, and balance. The good news? There are ways to interrupt the cycle and take back control.
The Fight, Flight, Freeze, and Fawn Responses
When we experience moderate to severe stress, our body goes into fight, flight, freeze, or fawn. Understanding these responses can help you recognize your patterns and develop strategies to regain control.
Fight – Our body believes we can overpower the threat. You might notice: jaw tension, teeth grinding, an urge to hit, intense anger, or an urge to cry.
Flight – Our body believes we cannot overcome the danger but can avoid it by running away. You might notice: feeling fidgety, tense, trapped, or restless.
Freeze – We feel stuck in place. Our body doesn’t think it can fight or flee. You might notice: a sense of dread, feeling stiff, heavy, cold, numb, or experiencing a loud heartbeat and decreasing heart rate.
Fawn – After an unsuccessful fight, flight, or freeze attempt, the fawn response kicks in, often seen in people who grew up in abusive environments. You might notice: over-agreeing with others, trying to be overly helpful, prioritizing others' happiness to avoid conflict.
Strategies to Manage Stress
Addressing stress is a process, but small, consistent steps can make a significant difference. Here are some ways to take control of stress in your life:
Mindfulness & Breathing – Engaging in deep breathing exercises, meditation, or grounding techniques can help regulate your nervous system.
Physical Movement – Regular exercise, stretching, or yoga can help release built-up tension.
Sleep Hygiene – Establishing a nighttime routine and prioritizing rest can help break the stress-sleep cycle.
Cognitive Restructuring – Challenge unhelpful thoughts by questioning their accuracy and replacing them with more balanced perspectives.
Social Support – Connecting with trusted friends, family, or a therapist can help relieve the emotional weight of stress.
Setting Boundaries – Learning to say no and protecting your time and energy can reduce social and work-related stress.
Nutrition & Hydration – Eating balanced meals and staying hydrated can support both physical and mental resilience.
Not all stress is negative. Positive stress can occur when we are excited about something meaningful, like starting a new job or preparing for a performance. The key is recognizing when stress crosses the line into unhealthy territory and taking proactive steps to care for yourself.
If stress is feeling overwhelming, therapy can provide the support and tools you need to navigate life’s challenges with greater ease. You're not alone, and help is available when you need it.
