Stress Management

Stress is a normal part of life and is meant to help us deal with challenges. In short bursts, stress can be useful. However, when stress persists for too long or occurs too frequently, it can harm both the body and mind, leading to illness.

The good news is that the body has natural, built-in systems to reduce stress. This is called stress self-regulation. The same brain systems involved in pleasure, reward, and motivation also help calm stress. These systems release “feel-good” chemicals such as:

• Dopamine (motivation and pleasure)
• Endorphins (natural painkillers)
• Morphine-like substances made by the body
• Oxytocin (linked to bonding and connection)
• Nitric oxide (helps regulate body systems)

The brain plays the main role in how we experience and manage stress. When we feel stressed, the brain activates the “fight or flight” response, releasing stress hormones like cortisol and adrenaline. Adrenaline – increases heart rate and energy, Cortisol – keeps the body alert and focused

These hormones give us energy and alertness. The problem is that modern stress doesn’t end quickly. The brain continues to release cortisol even when the threat is emotional, ongoing, or internal. Over time, high cortisol can lead to:

• Anxiety and constant worry
• Sleep problems
• Fatigue and burnoutEnhanced abilities in communicating
• Irritability or emotional shutdown
• Difficulty concentrating
• Physical symptoms like headaches or stomach issuesDifficulty concentrating

• The hypothalamus signals the pituitary gland
• The pituitary signals the adrenal glands
• Customized therapy plans
• The adrenal glands release cortisol (the main stress hormone)

• Releases adrenaline and noradrenaline
• Increases heart rate, blood pressure, and muscle tensionTrust and infidelity concerns
• Diverts energy away from digestion, repair, and immune function

How stress leads to physical illness:

• Raise blood pressure
• Strain the heart
• Increase risk of heart disease

Long-term stress can:

• Raise blood sugar
• Increase belly fat
• Increase risk for diabetes

Chronic stress can:

• Weaken your immune system
• Make you sick more often
• Slow recovery

Ongoing stress can:

• Increase fear and anxiety (Overactivated the amygdala)/li>
• Affects memory and focus (shrinks the hippocampus)
• Make emotions harder to control (Reduce prefrontal cortex function)

Effective stress management usually includes some combination of BERN:

• Behavioral and cognitive strategies (changing thoughts, attitudes, coping skills)
• Exercise (movement helps regulate the brain and hormones)
• Relaxation practices (meditation, breathing, mindfulness)
• Nutrition (what and how we eat affects stress biology)
• Social support and spirituality (feeling connected and supported)

When we use these strategies, the brain “rewards” us by releasing calming and pleasurable chemicals. This not only reduces stress but also encourages us to repeat healthy behaviors.

• Stress management is not just psychological—it is biological
• The body is designed to heal and calm itself
• By practicing healthy behaviors regularly, we activate natural brain systems that reduce stress and protect health

In short, stress management is an ability we already have inside us, and we can strengthen it through intentional daily practices.

The brain has built-in stress-regulation and recovery systems, including:

• The parasympathetic nervous system (“rest and digest”)
• Natural calming chemicals (oxytocin, endorphins, serotonin)
• Neuroplasticity (the brain’s ability to change)

Practices such as relaxation, movement, social connection, mindfulness, and adequate rest can activate these healing pathways.