Recognizing Stress: Is It Working for You or Against You?
Stress is a natural part of life. In fact, not all stress is bad—short bursts of stress can help us focus, motivate us to take action, and push us to meet deadlines or rise to challenges. However, when stress becomes overwhelming or chronic, it can have the opposite effect, draining our energy, impacting our health, and hindering our performance. The key is recognizing when stress shifts from helpful to harmful.
The key is recognizing when stress shifts from helpful to harmful.
1. How Stress Manifests Itself
Understanding how stress shows up in both the body and mind is the first step in recognizing when it’s affecting us.
Stress shows up in both the body and mind.
🥵Physical Signs of Stress:
Muscle tension, especially in the neck, shoulders, or jaw
Headaches or migraines
Fatigue or trouble sleeping
Changes in heart rate or blood pressure (either an increase or decrease), sometimes accompanied by shortness of breath or faintness
Changes in sexual function
Digestive issues (bloating, nausea, or stomach pain)
Changes in appetite
🧠Mental and Emotional Signs of Stress:
Feeling anxious or overwhelmed
Feeling easily triggered, irritable, or quick to anger
Trouble concentrating or making decisions
Racing thoughts or constant worry
Feeling unmotivated or disconnected
Increased sensitivity to noise, light, or social interactions
Being able to identify personal stressors is crucial to managing them effectively.
2. What Triggers Stress?
Stressors are the events or situations that trigger our stress responses. These can vary widely from person to person. Some common stress triggers include:
Work-related pressure
Family responsibilities
Financial concerns
Health issues
Major life changes (e.g., moving, a new job, loss)
Daily frustrations (traffic, schedules, deadlines)
Being able to identify personal stressors is crucial to managing them effectively. It’s important to recognize that stress comes from both external factors (like a difficult situation or deadline) and internal factors (such as our thoughts, expectations, and responses to those situations).
Recognizing when we are creating our own stress can help us step back and reframe the situation.
3. Recognizing When We Create Our Own Stress
Sometimes, we contribute to our own stress, especially when things aren’t going the way we planned or when we feel a lack of control over a situation. Common ways we create our own stress include:
Perfectionism: Setting impossibly high standards and stressing over things that don’t meet those expectations.
Trying to control everything: Believing we need to control every detail or outcome, and feeling stressed when things don’t unfold exactly as we envisioned.
Negative self-talk: Overthinking, worrying about worst-case scenarios, or making mountains out of molehills.
Resisting change: Fighting against inevitable change or outcomes, rather than adapting to them.
Recognizing when we are creating our own stress can help us step back and reframe the situation. Often, adjusting our mindset and accepting that we can’t control everything is the first step in alleviating unnecessary stress.
Once we recognize the signs of stress and its triggers, we can take steps to reduce its negative effects:
4. How to Mitigate Stress
Once we recognize the signs of stress and its triggers, we can take steps to reduce its negative effects:
Relaxation techniques: Practice deep breathing, meditation, or mindfulness to calm the mind and body.
Physical activity: Regular exercise helps release built-up tension and boost mood.
Healthy boundaries: Learn to say no when needed and prioritize self-care to avoid burnout.
Time management: Break large tasks into smaller, manageable steps, and use planning to stay organized.
Social support: Talk to friends, family, or a therapist about stressors to gain perspective and emotional support.
Instead of letting stress control us, building resilience allows us to bounce back from challenges and thrive under pressure.
5. Building Resilience Around Stress
Instead of letting stress control us, building resilience allows us to bounce back from challenges and thrive under pressure. Here are ways to create resilience:
Shift your mindset: Viewing challenges as opportunities for growth can make stress more manageable.
Build healthy coping mechanisms: Develop practices like journaling, creative hobbies, or nature walks to help you unwind.
Maintain a balanced lifestyle: Ensure you're getting enough sleep, eating a nutritious diet, and making time for relaxation.
Strengthen relationships: Lean on trusted friends or mentors to help you navigate stressful times.
By recognizing when stress is affecting us, understanding what triggers it (both internal and external), and taking proactive steps to manage it, we can turn stress from a negative force into a tool for growth and resilience.
If you found this blog helpful and want more tips or need personalized support, feel free to subscribe to my weekly newsletter here, or email me directly at 1000islands.coach@gmail.com. Let's keep the conversation going!
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I have coached and mentored individuals, and facilitated small groups for over 30 years. I am a strong proponent of walking the walk and talking the talk. When I know something works, I like to pass it on to others!
Go to heatherlynnecoaching.com/workshops for more information and to register for my upcoming workshops or seminars!
About Heather O ‘Reilly
I have coached and mentored individuals, and facilitated small groups for over 30 years. I am a strong proponent of walking the walk and talking the talk. When I know something works, I like to pass it on to others!
Join me and start your journey to spark meaningful change in your life. Discover new strategies and develop good habits by registering for our upcoming workshops at heatherlynnecoaching.com/workshops