Stress: recognising the signs and taking steps to manage it
What does stress mean to you? Is it the high pressure at school or work? Deadlines? Workload? Living in debt or fear of? Moving? Constant arguments? Breaking-up? This is what stress looks like in its most intense, obvious manifestations.
But stress can also be quiet. It can look like being always busy or productive, even when you enjoy what you’re doing. Being tired, but wired, like your brain is ‘constantly on’. Feeling bloated, constipated or nauseous. Getting headaches or brain fog.
Stress can take many shapes and forms. You might find some answers here, if you’ve been wondering:
“Why does my body feel like this all the time?”
“Is this stress… or is something wrong with me?”
“Is there something I can really do about stress?
I’ll walk you through how stress shows up, including chronic stress and physical symptoms like nausea or headaches, how to reduce it in a way that actually sticks, and when it might be time to look for support. This is not just what the books say, but also what I’ve tried myself, as someone who’s lived with chronic stress for years.
What is stress, really?
Stress is your body’s natural response to perceived threat or pressure. Stress is not inherently bad and, in short bursts, it actually helps us focus, act, and protect ourselves.
So, the problem is not stress itself, but living in a state of stress without recovery.
Many of us don’t experience stress as panic or overwhelm. Instead, it becomes our baseline. We get used to functioning in survival mode, often without realising it.
For a long time, I thought stress meant being visibly overwhelmed. I didn’t see myself as “that stressed.” I was performing well at my job, I was going to the gym, I was being social, so I couldn’t be stressed, right? Well, my body begged to differ. I was getting constant headaches and brain fog, to such an extent that I couldn’t attend meetings with my camera on. I was feeling nauseous even when all I was eating were healthy vegetarian meals. I was tired all the time, no matter how long I slept.
Common stress symptoms
Looking at my symptoms, I had to accept that I was in fact stressed. Because stress isn’t just big the events, but also the small, constant ones; and it doesn’t just live in the head, but also in the nervous system and shows up through the body.
Mental & emotional signs of stress
Racing thoughts or mental fog
Irritability or emotional numbness
Feeling constantly behind, even when you’re doing a lot
Difficulty relaxing or switching off
Loss of motivation or joy
Physical stress symptoms
Tight jaw, neck, shoulders, or chest
Digestive issues (bloating, nausea, stomach pain)
Fatigue that doesn’t improve with rest
Headaches or dizziness
Shallow breathing
Trouble sleeping or waking up tired
One of the most confusing symptoms for me was nausea due to stress. I kept looking for a physical cause, I did blood tests and everything came back fine. I tweaked my diet and nothing changed. Until I realised my body was in a near-constant state of alert. When your nervous system is overstimulated, digestion is often the first thing to suffer.
Chronic stress: when stress becomes the norm
Chronic stress happens when your body doesn’t get the signal that it’s safe to rest, so it stays in a state of alert, ready to respond to any perceived threat.
This can come from:
Long-term work pressure or job insecurity
Emotional strain, relationship or unresolved issues
Feeling responsible for everything and everyone
Constant (self)criticism or high expectations
Major life transitions (even positive ones)
With chronic stress, the body doesn’t fully return to baseline. Over time, this can lead to burnout, anxiety, low mood, or persistent physical complaints. What makes chronic stress tricky is that you might still be “functioning.” You’re doing the things, but inside you’re in constant fight-or-flight.
How to reduce stress
A lot of stress management advice focuses on doing more: more routines, more optimisation, more discipline. In my experience, reducing stress often starts with doing less and listening more.
Regulate your nervous system, not just your thoughts
Stress isn’t solved by thinking differently alone. The body needs signals of safety.
Simple ways to support regulation:
Slow, extended exhales (inhale for 4, exhale for 6)
Gentle movement instead of intense workouts
Grounding through sensation (feet on the floor, warmth, touch)
This was a turning point for me. Once I stopped trying to “fix” stress mentally and started including my body, that’s when I felt stress finally starting to melt.
Reduce invisible pressure
Ask yourself:
Where am I pushing myself unnecessarily?
What expectations am I carrying that aren’t actually mine?
Stress often comes from internal pressure more than external demands.
Build recovery into your day (not just holiday)
Recovery doesn’t have to mean long breaks. It can be micro-moments of safety:
Pausing before the next task
Stretching your body
Mindful breathing (if you’re someone who smokes, do the same thing, but without the cigarette)
Allowing yourself to do one thing at a time
Stress management when symptoms are physical
If you’re experiencing stress-related nausea or digestive issues, and you’ve already looked into potential physical causes, but there are none, then it’s time to address the nervous system too, not just the stomach.
Helpful approaches may include:
Eating slowly and without distraction
Gentle, rhythmic movement (yoga, stretches)
Reducing caffeine during high-stress periods
Body-based practices that activate rest-and-digest (grounding, body scanning, humming, deep breathing)
When to look for support
You don’t have to wait until you’re burned out or falling apart.
It may be time to seek support if:
Stress feels constant or unmanageable
Your body keeps sending signals you can’t ignore
You’ve tried coping alone and feel stuck
You want to understand why stress keeps showing up and what you can do to manage it
Support doesn’t have to be clinical or pathologising. Sometimes, what’s needed is a space to slow down, reconnect with your body, and make sense of what you’re carrying.
That’s the kind of work I do, because I know what it’s like to live disconnected from your body, and how powerful it can be to come back to it. You’re not broken, and you’re not alone. Stress is often a sign that something needs attention.
If you’d like support exploring this in a safe, body-aware way, you’re welcome to reach out or book a connect call to see if this approach is right for you.