Stress is part of life. A certain dose activates us and helps us perform in an exam or react to the unexpected. The problem appears when tension lasts for weeks or months and the body gets no chance to recover. In that case, chronic stress can affect sleep, mood, digestion and health in general. Learning to recognise and manage it is a skill that can be trained.
What happens in the body when we are stressed
Faced with a situation we perceive as a threat, the body releases hormones such as cortisol and adrenaline. The heart beats faster, breathing quickens and muscles tense, preparing the body to act. This is useful in the short term, but if the alarm does not switch off, that constant activation turns into tiredness, irritability and difficulty switching off.
Signs that stress is taking its toll
- Body: tension in the neck and shoulders, headaches, digestive discomfort, palpitations or persistent fatigue
- Emotions: irritability, anxiety, sadness, feeling overwhelmed or unable to cope with everything
- Mind: difficulty concentrating, forgetfulness, repetitive thoughts
- Behaviour: changes in appetite, sleep problems, withdrawal, or more caffeine, tobacco or alcohol
Identify your sources of stress
The first step is knowing what creates your tension. For a week or two, note in a notebook the situations that upset you, when they happen and how you react. You may discover patterns: a particular meeting, rush hour, phone use at night or piled-up household chores. Distinguishing between what you can change, what you can influence and what is outside your control helps you direct your energy where it has an effect.
Practical tools for everyday life
Slow breathing
Inhaling through the nose counting to four and exhaling gently counting to six, for three to five minutes, activates the nervous system’s calming response. You can do it sitting down, at the office or before sleeping.
Regular movement
Physical activity is one of the best antidotes to built-up tension. A brisk walk, a yoga session or some gentle stretching helps release energy and improves mood.
Realistic organisation
Stress often comes from feeling everything is urgent. Make a to-do list, order it by priority and mark only three essentials for each day. Learning to say no to commitments you cannot take on also protects your time and energy.
Disconnection breaks
Schedule short breaks during the day: stand up, stretch, look out of the window. Five minutes every hour and a half can make a great difference to how exhausted you feel at the end of the day.
Look after the basic pillars
Stress is handled better with a rested and well-fed body. Try to sleep between seven and nine hours, eat regularly and in a balanced way, and limit excess caffeine and alcohol, which can increase nervousness. Staying in touch with friends and family, and talking about what worries you, also reduces the emotional load: feeling accompanied is a very powerful protective factor.
Time for yourself
Set aside some space each week for activities you enjoy without pressure to achieve: reading, cooking, painting, caring for plants, listening to music or spending time in nature. They are not a whim; they are a way to recharge and remember that your life is wider than your obligations.
The role of food and caffeine
What you eat and drink influences your ability to cope with tension. Sugar spikes and too much coffee can increase the feeling of nervousness and worsen sleep, whereas a varied diet rich in vegetables, pulses, fruit, whole grains and fish provides the steady energy the brain needs. It is not about following strict diets, but about not skipping meals and taking breaks to eat without screens.
Strategies for the workplace
Work is one of the main sources of stress. Set clear start and finish times, silence notifications outside those hours and group communication tasks into specific moments of the day instead of replying constantly. If you feel your workload is excessive, raise the issue with your manager with concrete proposals: prioritise, redistribute or extend deadlines. Speaking up in time prevents exhaustion from building.
A quick exercise for moments of tension
When you notice tension rising, try the five-senses technique: identify five things you can see, four you can touch, three you can hear, two you can smell and one you can taste. This exercise in present-moment attention interrupts the loop of thoughts and restores calm in less than two minutes.
When to ask for professional help
If you feel stress is overwhelming you, if you have had weeks of insomnia, intense anxiety, persistent sadness or panic attacks, or if it affects your work and relationships, do not wait any longer: talk to your family doctor or a psychologist. Asking for help is a sign of responsibility towards yourself, and there are very effective treatments and techniques. If at any time you have thoughts of harming yourself, contact emergency services or a suicide-prevention helpline immediately.
Small steps, big difference
You do not need to eliminate stress from your life, which is impossible, but to learn to live with it without being consumed. Start with a single tool, practise it for two weeks and watch how your day-to-day changes. Consistency with small actions is usually more effective than big changes that are not sustained.
This article is for information only and does not replace the advice of a healthcare professional. If you have concerns about your health, consult your doctor.
