Stress
Let’s talk about stress. I don’t think we talk about it enough. And as someone once told me – if we don’t talk about the difficult things, we can’t change them!
This article is intended to raise awareness and create a dialogue. It is not a diagnostic tool or medical advice. If anything resonates or prompts reflection, please seek appropriate professional support.
Do you feel the world is VUCA—Volatile, Uncertain, Complex, Ambiguous? What do you notice in your body as you consider those words? No surprise that most of us feel more stressed now than we did several years ago. Life has become more complex, increasing stress and its toll on us.
Stress can be beneficial—consider the adrenaline rush of winning a race, passing an exam, or achieving a milestone. The flood of endorphins is exhilarating! But when stress is prolonged, it can become corrosive, taking a toll on our well-being.
The Natural Stress Response
The hypothalamus, in the oldest part of the brain, responds to threats or excitement by releasing adrenaline and cortisol. Adrenaline increases heart rate and blood pressure, giving a burst of energy. Cortisol follows, helping the brain utilize glucose while slowing down non-essential bodily functions to prioritize survival.
Once a perceived threat passes, these hormone levels drop, allowing the nervous system to reset. However, modern living often keeps stressors constant, preventing this reset. Human brains and bodies have not evolved to sustain long-term, chronic stress, which leaves many feeling persistently overwhelmed.
How Chronic Stress Affects Us
If we adopt the yogic view that there are five koshas, sheaths or layers of being, then there are five ways of thinking about how chronic stress affects us.
Annamaya Kosha (Physical Body):
Stress may manifest as:
- Tension headaches, jaw pain
- Digestive issues
- Skin conditions (hives, rashes, cold sores)
- Weight fluctuations (stress belly is real!)
- Reduced sexual desire
- Sleep challenges (difficulty falling or staying asleep, exhaustion, irregular sleep patterns)
Manomaya Kosha (Mind & Emotions):
Stress can lead to:
- Anxiety (constant rumination, irritability)
- Memory loss and forgetfulness
- Depression (increased feelings of hopelessness and isolation)
Pranamaya Kosha (Energy & Immunity):
Over time, stress weakens the body’s resilience:
- Lowered immunity, frequent illness
- Sicker for longer (as the body struggles to recover from illness)
- Feeling depleted and exhausted
- Increased risk of conditions like high blood pressure, heart disease, stroke, and type 2 diabetes
Vijnanamaya Kosha (Intellect, Cognition & Wisdom):
When our bodies, mind and energy are compromised, we are not at our best, and it can become hard to think strategically or take in the big picture. We may feel less able to access our capacities to fully perceive and discern.
Anandamaya Kosha (Bliss Body, Spirit or the Core of Self):
When we are in survival mode, just getting through from one day to the next, life can become an endless routine of to do lists and the tyranny of the undone tasks. In this mode, we may lose touch with who we are at our core and forget to connect with the things that inspire us, bring us joy, and remind us of who we really are. The dreamer naming shapes in the clouds remains hidden from our waking minds…
Five Ways to Alleviate Stress
- Reading this article is the first step. Awareness begins the process of change.
- Assess how stress affects you. Identify your stressors and explore adjustments.
- Apply the Okinawan concept of hara hachi bu (which means eating to 80% capacity) – not working or pushing to full capacity, allowing for balance. As someone once said: just because you can, doesn’t mean you should!
- Reconnect with joy. Spend time with loved ones, talk about your stress, and consider therapy or coaching.
- Support your body. Engage in activities that help you relax and move – whether it’s running, massage, yoga nidra, or meditation. Depending on which kosha most resonates with you, there will be different practices that call to you.
5-Minute Awareness Exercise
- Find a comfortable position (sitting, standing, or lying down). Soften your gaze or close your eyes.
- Connect with your breath. Notice where it feels dominant or strained.
- Cultivate an even breath, inhaling and exhaling through your nostrils. Soften into your exhale.
- Observe where your attention is drawn in your body (head, jaw, shoulders, stomach). Notice any tension.
- Inhale and exhale with awareness in that area. If needed, exhale through your mouth with an “ah.”
- Return to even breathing and slowly re-engage with your surroundings.
Stress and the flight-or-fight response are natural. The challenge is finding ways to release that cycle and activate the parasympathetic nervous system, which restores balance.
May you & your nervous system become allies in supporting each other.
Main – Photo by Clément Duguerre on Unsplash
