Stress…How to Deal with the Emotional and Physical Reactions

Do you understand your stress levels and recognize them before they get overwhelming? April has been designated as stress awareness month however Kiss & Tell believes every month should acknowledge stress awareness.  



Stress is a common reaction to our bodies’ experience in withstanding resistance,  pressure, and fear of change that has an emotional and physical response.   Stress is a positive thing in situations like preparing for life transitions, danger, and deadlines which keeps us motivated and alert.  

All of us have experienced stress from various life circumstances. Understanding what stress is, the physical/emotional changes we experience from it, what to look for, and tips to manage it can be very rewarding. You’ll gain a greater sense of peace when you build confidence in how you handle potentially stressful situations.

It’s important to know about the two types of stress hormones. This knowledge can help us manage our stress responses.



I suspect that you are well aware, our bodies naturally produce stress hormones to help us react to our surroundings. These hormones include this fancy word catecholamines (like adrenaline and norepinephrine) and cortisol. 



Each of these plays a unique role in how our body handles stress. For example, cortisol helps regulate inflammation, immune response, and metabolism. Catecholamines, on the other hand, affect things like heart rate, blood pressure, mood, blood sugar, and sleep.


Understanding how these hormones work can help us manage stress better. When faced with stress, our body kicks into the “fight-or-flight” mode, thanks to these hormones. This response can be triggered even when there’s no actual danger, often indicating an underlying issue that might require counseling or support.


The body’s response to stress comes in two phases: fast and slow. The fast response, controlled by the sympathetic-adreno-medullar (SAM) axis, is what causes immediate reactions like a racing heart, sweating, and tension. On the flip side, the slower response, regulated by the hypothalamus-pituitary-adrenal (HPA) axis, can have short-term effects but may lead to chronic stress if not managed, potentially resulting in health issues like weight gain, high blood pressure, or even diabetes.


In your brain, the hypothalamus, our body’s command center, communicates with the rest of the body through the autonomic nervous system, which controls involuntary functions like breathing and heartbeat. This system has two parts: the sympathetic nervous system, which acts like a gas pedal to trigger the fight-or-flight response, and the parasympathetic nervous system, which works like a brake to calm us down afterward.



I discussed how stress affects our bodies at a hormonal level, let’s explore the physical and emotional signs of stress that we might experience in our daily lives.


Stress is our body’s way of reacting to pressure or fear, affecting us emotionally and physically. In short bursts, it can help us stay focused, especially during big changes, danger, or deadlines. However, if stress lasts too long, it can lead to serious emotional issues and health problems. Stress is generally classified into two types: acute (short-term) and chronic (long-term).



According to Fred K. Berger in 2020, acute stress goes away quickly. You feel it when you slam on the brakes, have a fight with your partner, approach a deadline at work, or when getting on a roller coaster. Chronic stress lasts for a longer period like weeks or months long. You may have chronic stress if you have money problems, an unhappy marriage/relationship, or trouble at work. 

As we go through life and experience stress, we must understand the emotional and physical reactions to it.  Whether it be acute or chronic, the physical signs include muscle tension, increased heart rate, little to no sex drive, chest pains, headaches, shakiness, digestive issues, sleep difficulties, and even a compromised immune system.  The emotional signs include anxiety, depression, panic attacks, crying spells, worry, racing thoughts, irritability, fatigue, feeling overwhelmed, and scatterbrain.  

Some who may be reading this will find that this isn’t resonating with you. This could be because you have also navigated life with these signs and have normalized them as your standard functioning which could have been learned from childhood, peer influence, or social narrative. This means that for you to achieve success, you think you are supposed to experience emotional and physical stress in your daily routine.  

Well, this is not the case. The feeling of stress is not a positive sign of success. If you think this is so, then you are also engaging in unhealthy coping habits; these could lead you to avoidant and distracting behaviors, preventing you from recognizing the signs of stress and which category you may fall under.  

This cycle tends to manifest into serious health issues, especially if you are dependent on unhealthy behaviors such as stress eating, drugs, alcohol, smoking, and compulsively engaging in sex, video games, social media, and internet browsing.

Stress Management Strategies

Below are useful tips, I usually recommend on how to regulate these hormones and improve your stress management skills. These strategies are grouped into categories to help you find the best approach for your needs:

Physical Activities

• Exercise
• Breathing techniques
• Relaxation techniques
• Spend time in nature (go for a walk, read outside, cultivate a garden, or even work outside instead of office setting if profession permits)

Mental Exercises

• Meditation
• Write down stressful moments in a journal to process during quiet time
• Reciting mantras or positive affirmations
• Practice mindfulness (If unsure of how to do this, seek a therapist for guidance)

Lifestyle Changes

• Rest
• Write a to-do list and prioritize
• Develop and maintain a self-care routine
• Incorporating aromatherapy in your space of peace

Social Support and Emotional Well-being

• Connect with family and friends
• Laughter
• Give yourself grace

As you process these strategies to cope with feeling stress, consider the following additional tips:

• Seek a therapist for ongoing support
• Maintain  healthy eating habits
• Maintain healthy sleep patterns
• Avoid procrastination
• Be assertive of your needs
• Establish healthy boundaries 
• Say no
• Avoid people pleasing if it means overextending self
• Practice the 4 A’s of stress management- avoid, alter, adapt, accept (therapy can help with understanding this framework)
• Set realistic expectations and goals
• Familiarize yourself with triggers and certain situations that may cause stress and limit exposure if possible and if not utilize coping techniques
• Understanding core beliefs, emotions, and values can help with decision-making to prevent participation in things that don’t bring satisfaction.

Stress is a good indicator of the need to make adjustments. Stress should be handled using one or all of these tips so you won’t feel overwhelmed or lost. During your journey, remind yourself that it is normal and ok to take a step back.  This will keep your stress at manageable levels. Also, take note that you won’t always have the answers, be perfect, or problem-solve every matter. 



Keep in mind, managing stress is an ongoing process. What works for one person may not work for another, so it’s important to experiment with different strategies to find what works best for you. By understanding your body’s stress response and implementing these coping strategies, you can take control of your stress levels and improve your overall well-being.

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