Stress: There’s More to It Than You Think!

We all know how stress feels, but do we actually know what it looks like?

We tend to think of stress as feeling overwhelmed, anxious or under pressure. But stress is far more complex than this. It is a natural physiological response that can help us adapt, perform and respond to challenges — but when it becomes frequent or prolonged, it can begin to affect both body and mind.

So, what actually happens when we experience stress and why does understanding this matter?

By definition, stress is:

“the body’s non-specific response to any demand made upon it. Stress is not a disease, but can contribute to ill health.”

~ Hans Selye, Endocrinologist and leading authority on stress and its effects.

More specifically, stress involves physiological and psychological reactions that trigger the sympathetic nervous system, our internal survival process, and is designed to help us either adapt or cope with a situation. This response includes the release of hormones such as adrenaline and cortisol that prepare the body to respond quickly, commonly known as the “fight or flight” response.

Being in fight-or-flight can impair decision-making by triggering an automatic, instinctual reaction to perceived threats that prioritise immediate survival over rational thought. The brain switches from analytical reasoning to faster, more reactive processes. This can lead to hasty decisions, poor judgment, unhealthy choices, increased anxiety, and a feeling of overwhelm. This is sometimes referred to as being in a state of decision paralysis.

While stress is often viewed negatively, it serves as an essential function in our survival by enabling us to respond quickly to threats and challenges. Its overall impact however, depends greatly on its duration, intensity and how it is perceived and managed.

It is important to mention that stress includes activities required to maintain balance or “homeostasis” in the body such as shivering when we are cold to conserve heat or, conversely, sweating when we are too hot to cool down. There is also healthy beneficial stress that makes life interesting and exciting, perhaps known as “The spice of life”. Even when the body is completely relaxed, 'stress' is experienced through the digestion of food, the beating of the heart or even the contraction of muscles that hold a person upright.

What are the types of stress and how do they manifest in our every daily living?

🌿 EUSTRESS is a beneficial stress response that:

• Is temporary and manageable

• Motivates and focuses energy productively

• Feels exciting (rather than overwhelming)

• Enhances performance and resilience

Examples: starting a new job, trying a challenging workout, moving away to university

🌿 ACUTE stress is a reaction to a specific event or situation that:

• Lasts for a short period of time

• Is positive or negative in nature

• Generates feelings of anxiety, anger, confusion, excitement, sadness, detachment

Examples: thrill of a rollercoaster ride, meeting a tight deadline, getting stuck in traffic

🌿 EPISODIC stress is a recurring pattern of short-term acute stressors that:

• Generates a feeling of constant urgency and overwhelm

• Are frequent in nature (but short-term)

• Lead to overextending oneself, rushing or multitasking

• Affect the body’s ability to consistently relax or sleep

Examples: Juggling multiple responsibilities (parenting & working) managing consecutive deadlines, facing a stream of emergencies (sudden and/or circumstantial life changes, first responder roles)

Common adaptive physiological changes of stress include:

• Elevated heart rate and blood pressure (adrenaline surges)

• Rapid breathing (increase oxygen intake)

• Muscle tension (shoulders, neck, and jaw)

• Dilated pupils (for sharper focus)

• Slowed digestion (reduced appetite or nausea)

• Increased sweating (to cool the body)

• Release of glucose and fats (for quick energy)

These adaptive changes subside once a situation passes but can contribute to chronic issues if triggered too frequently without adequate time to recover.

🌿 CHRONIC stress is a persistent state of stress that:

• Is long term and ongoing

• Has no clear resolution or end

• Disrupts the body’s ability to function normally

• Generates feelings of hopelessness, being trapped, emotionally drained

Examples: financial difficulties, ongoing relationship conflicts, chronic health concerns

When the stress response remains activated for weeks, months, or even years, it can lead to a state of distress in which the body and mind struggle to cope effectively with ongoing demands and pressures. Over time, this prolonged strain can weaken the immune system, disrupt the body’s natural balance and increase vulnerability to illness.

Supporting Stress Recovery

In today’s world, where stress is becoming a leading contributor to chronic disease, the way we respond to it profoundly shapes both the quality and longevity of our lives.

Regular therapeutic massage is far more than a momentary escape; it is a proactive and restorative practice that helps the body navigate stress in all its forms. It supports the body through every stage of stress by creating the internal conditions necessary in easing physiological strain and activating the body’s natural recovery processes. By easing physical tension, restoring balance and activating the body’s natural healing processes, massage offers immediate relief while supporting the body in building long-term resilience.

🌱 In situations of acute stress:

• Reduces the fight-or-flight response through parasympathetic stimulation

• Lowers heart rate, blood pressure, and cortisol within minutes

• Eases tense muscles

• Relieves soreness

• Improves breathing

• Restores digestion and appetite by shifting blood flow back to the gut

🌱 With chronic stress:

• Interrupts the ongoing stress cycle by lowering cortisol and adrenaline levels

• Strengthens immune function

• Improves sleep quality

• Alleviates prolonged tension-related pain

• Enhances circulation

• Supports healthy blood pressure regulation

🌱 During periods of extreme distress:

• Offers a vital reset in calming panic responses

• Restores adrenal equilibrium

• Sooths gastrointestinal discomfort through vagal stimulation

• Eases pain sensitivity

• Alleviates cognitive fog by stabilising an over activated nervous system

Whether you are facing the demands of everyday life, the ongoing impact of chronic stress or moments of profound overwhelm, investing in regular massage as a self-care practice, is an intentional step towards creating long-lasting physical, mental, and emotional vitality.

Important Notice:

Before receiving clinical or therapeutic massage it is important to consult with a doctor to assess any health conditions you may have, especially if there is the possibility of an underlying medical condition or you are pregnant.

With a complete health history and medical guidance, a clinical massage therapist can properly assess your specific needs and recommend the most appropriate techniques for safe and effective treatment that best work alongside medical care where appropriate.