Blog Posts

Hey friends, welcome back to the blog.   Today I want to explore the topic of stress.  This topic comes up a lot in therapy.  People may feel like they don’t manage stress well, are easily overwhelmed, shut down, become more depressed or anxious, or turn to unhealthy ways to cope.  Stress is a natural response to everyday challenges and demands.  It can impact our thoughts, feelings, and behavior.  Stress can be defined as a state of worry or mental tension caused by a difficult situation.  It can prompt us to address challenges and perceived threats.  It’s also known as the fight-or-flight response, a mind-body signal that prepares the body for what’s to come.  Short term stress can be a motivator, essential to survival, and help us address the situation causing the short-term stress.  In these cases, relief is usually found when the situation causing stress is solved or managed.  Long term stress has the potential to negatively impact physical, mental health and well-being.  This can include sleep disturbances.  Stress can lead to headaches and body aches.  It can cause digestive problems, higher blood pressure, a weakened immune system, fatigue, anxiety, and depression.  

There are may different types of stress to consider and they aren’t all negative by nature.  Good stress vs Bad stress = STRESS.  The body can only handle so much tension whether it is good or bad.  Acute stress is caused by things in the moment like a job interview.  This type of reaction is usually an in the moment trigger and usually improves after the event.  There is also episodic acute stress which is more frequent episodes of stress.  An example of this can include a high demanding job or a lifestyle that is chaotic.  There is positive stress which is felt when a person is excited but nervous about something like performing on stage.  Chronic stress comes from an ongoing trigger and is prolonged stress that can last weeks or months.  Financial stress, chronic illness, stressful jobs and bad relationships are examples of triggers adding to chronic stress.    

The mental effects of stress are just as profound. When cortisol floods the brain, it can impair the prefrontal cortex—the area responsible for decision-making, focus, and emotional regulation. This is why, under stress, we might snap at loved ones, forget important tasks, or feel overwhelmed by decisions that usually seem simple. Anxiety and irritability often creep in, and if stress persists, it can spiral into more serious mental health challenges like depression or burnout.

Stress also hijacks our ability to think clearly. The amygdala, our brain’s fear center, becomes hyperactive, making us more reactive and less rational. This can trap us in a cycle of negative thinking—ruminating on problems instead of solving them. Over time, this mental strain erodes resilience, leaving us less equipped to handle life’s ups and downs.

Socially, stress can make us less present. We might avoid gatherings, misread social cues, or overreact to minor conflicts. Over time, this isolation can deepen feelings of loneliness, creating a vicious cycle that’s hard to break. Physically, the fatigue and tension from stress can limit our ability to exercise or maintain healthy habits, further compounding the problem.

The good news? We’re not powerless against stress. Prioritizing mental health can help us mitigate its effects and reclaim our well-being. Simple practices like mindfulness or deep breathing can lower cortisol levels and calm the nervous system. Regular exercise—even a brisk walk—releases endorphins that counteract stress hormones. Sleep, often the first casualty of stress, is a non-negotiable for recovery; establishing a consistent routine can work wonders.  Practicing meditation through a guided meditation can help keep the focus on the present moment.  Progressive muscle relaxation – mindfully tensing muscles and releasing the tension can help calm the body and release tension.  Some people don’t recognize they tense up – a body check in scan to explore areas of stress and tension can help increase awareness.  After completing a body scan and seeing what areas hold tension, I then encourage people to ask themselves what they need in the moment.  This can range anywhere from healthy food, a brief walk, stretching, a nap, a hug from a loved one, putting your feet in the ground outside and feeling sunshine, or deep breathing exercises.  The better we get at asking ourselves what we need and then practicing our self needs and self care, the better we can manage stress.  If you are experiencing stress from your own thought processes I would encourage identifying and challenging the unhelpful thoughts that contribute to stress.  After identifying and challenging thoughts by asking how true they are, the next step I recommend is reframing the situation.  Changing perspective, looking for grateful moments, and thinks that are positive really do help our brains.  If stress is largely in your mind another thing to consider is breaking down tasks, setting small, realistic goals to help manage whatever the stressful situation is.  Time management skills and learning to prioritize tasks and not overload yourself also helps with stress management.  

I can say I have had my fair share of stress in all forms over the last year.  To the point that chronic stress was getting the best of me.  I have been also having to relearn better stress management after dealing with my daughter’s rare chronic illness for the last year.  It took me awhile to get out of the thinking that if she is sick, I mine as well not focus on my health either.  Let me tell you, that thinking was wrong.  If I can do it, so can you! 

Thanks for reading, until next time.  Emilie Barragan, LCSW

“Tackling emotional and physical pain.” – Therapeuo Health