How Does Stress Affect Us and What Can We Do About It?
Stress is an inevitable part of modern life, and its presence can significantly impact our physical and mental health. Research indicates a rise in anxiety among young people in Serbia. According to data from the National Youth Organization of Serbia from January 2024, half of young people experience anxiety, and 70% struggle with stress.
When we are under stress, our body activates the “fight or flight” response, releasing hormones like adrenaline and cortisol. These hormones prepare the body to face challenges, but chronically elevated levels can lead to problems such as high blood pressure, a weakened immune system, and mental disorders.
Understanding physiological responses to stress and applying appropriate coping techniques are crucial for maintaining health and well-being. Let’s start with a brief biology lesson.
The Science of Stress: The Autonomic Nervous System
We control our bodies. If we are healthy, we consciously decide when to move a hand or a leg, jump, run, speak, etc.
However, certain activities in the body happen automatically, without our conscious control. We breathe, our heart pumps blood on its own, our kidneys function, and all other organs operate without us having to think about it or instruct them—“now breathe, now release some insulin, now some cortisol.”
Our autonomic nervous system does all of this on its own, as its name suggests. Its job is to maintain homeostasis (balance) in the body. When we are in danger, it activates the sympathetic nervous system, putting our body into “fight or flight” mode. When the danger passes, it activates the parasympathetic system, returning us to a state of calm and balance.
This is where our challenge with stress begins—it activates automatically when we perceive a situation as stressful, alarming, or challenging.
We make a mistake and fear losing a client. We have a boss who communicates loudly and unpleasantly, and every time we see their call on our phone, we become anxious, expecting the worst.
What Happens in the Body?
The sympathetic nervous system is triggered, adrenaline is released, the heart beats faster to deliver blood throughout the body so we can either flee or fight, breathing becomes shallow, our vision (and perspective) narrows, everything seems bigger and scarier than it is, we become irritable and nervous…
In the short term, stress can be beneficial. It keeps us alert and gives us energy to quickly resolve a situation. In the long run, it damages our body, weakens the immune system, and leads to illness.
Metaphorically, stress is like driving a Ferrari in first gear. For a few seconds, it can be useful—even necessary. You accelerate quickly, avoid a collision, or climb a steep hill. But if you keep driving miles in first gear without easing the engine, you risk severe breakdown and overheating.
How Do the Brain and Body Communicate?
The body and brain communicate through the vagus nerve, the longest nerve of the parasympathetic nervous system, responsible for our state of calm—regulating heartbeats, digestion (“rest and digest”), and the immune system. Metaphorically, the vagus nerve is a two-way highway between the brain and the body.
Through this “highway,” the body (the stomach) sends four times more information to the brain than the brain sends to the body.
That’s why the stomach is often the first to be affected when we are stressed—we may feel nauseous, lose appetite, crave constant snacking, or feel like we have a knot or a stone in our stomach. The stomach has the highest number of nerve endings after the brain. This is where the saying “the stomach is our second brain” comes from, and why we often say we make decisions “from the gut.”
The brain thinks, but the body knows.
Since stress arises in our autonomic (automatic) nervous system, which we do not consciously control, what can we do when we realize we are stressed?
Someone may have tried to calm you by saying, “Just relax, it’s not that bad.” It doesn’t take much to realize that this method doesn’t work. When anxious thoughts start spinning and fear builds up, we may rationally know that it’s irrational, but in practice, it’s hard to break free from the cycle of overthinking and bodily stress reactions.
Practical Techniques for Managing Stress
1. Conscious Breathing
A common reaction when I tell people they need to learn how to breathe properly is: “What do you mean? Of course, I know how to breathe, I wouldn’t be alive otherwise.” The truth is, we don’t breathe correctly—especially when stressed. In those moments, we breathe more shallowly and lose breath quickly.
Conscious breathing means focusing on every inhale and exhale and being fully present in the moment. By “taking control” of our breath, we can influence our autonomic nervous system and calm our anxiety.
There are different types of rhythmic breathing techniques that help restore balance and activate the parasympathetic nervous system. This is one of the exercises we practice in stress management training, and you can also try it.
2. Stay Present in the Moment
Practice mindfulness. Whenever your thoughts start to wander and worries and fears arise (since anxiety always stems from negative thinking about the past or future), return to the present. Acknowledge where you are and remind yourself that you are safe. When eating—eat mindfully, focus on every bite and taste. When exercising—concentrate on the muscles you are engaging.
3. Reduce Stress Through Physical Activity
Physical activity and moving the body are excellent ways to reduce tension, stress, and anxiety. Sweat it out. Spend time in nature. Walk, run, jump, box, dance, sing.
4. Perform the “Zoom Out” Exercise
Imagine distancing yourself from your problem. Change your perspective. Ask yourself—how will this look in 5 or 10 years? What can I do about it now? Do that, and then stop worrying about it.
5. Meditate
Meditation is a powerful tool and one of the best ways to regain balance and calmness. It also helps us become aware of limiting beliefs and focus on where we want to go. Every meditation usually begins with conscious breathing to calm us down and shift our brain waves to the alpha or theta state, allowing us to access our subconscious.
6. Try Tapping (EFT Therapy)
Emotional Freedom Technique (EFT) tapping is an exercise in energy psychology based on Chinese acupressure medicine. By tapping specific points on the body along energy meridians, we can help calm the nervous system and change our emotional state.
7. Talk to a Professional
If nothing helps, or if you feel your problems are too overwhelming to handle alone, seek professional help. Psychotherapists can help us better understand ourselves and lead a happier, more fulfilled life. Just as we visit a dentist—sometimes for a bigger problem, sometimes just for routine cleaning—the same applies to mental health. Therapy should be viewed as essential hygiene for our minds.
In some cases, a coach or practitioner of energy psychology can also help, but always do your research before choosing someone and trust your intuition about whether they are the right fit for you.
Health Comes First
To conclude, stress is a natural reaction designed to protect us in moments of danger. However, in modern life, where we face daily challenges and pressures, chronic stress can seriously harm our physical and mental health. Understanding the mechanisms of stress and its effects on the body and mind is the first step in taking control.
By applying simple yet effective techniques such as conscious breathing, physical activity, perspective shifts, and seeking professional support, we can reduce stress and maintain balance in our bodies and lives. The key is consistency—only through regular practice can we achieve long-term results. Ultimately, our health is our greatest priority because only when we are well can we truly thrive. Managing stress is one of the greatest gifts we can give ourselves.
