Understanding the Stress Response: Your Body’s Alarm System
Stress is a universal experience woven into the fabric of our daily lives. As discussed in the previous post, stress can motivate us to meet challenges; but, when it becomes chronic, it can take a toll on our physical and mental health. To better navigate this cycle, let’s explore the basic nature of the stress response and how it operates physiologically.
Your Body’s Alarm System
Stress is your body’s physiological response to a real or perceived threat. Think of your body like a finely tuned alarm system that is primed to protect you from danger. When a real or perceived threat activates the alarm system – a tense meeting at work, a looming deadline for a project, or seeing smoke in your house — your body’s stress response kicks in and the alarm bells start ringing.
This is your body initiating the fight-or-flight reaction that floods your body with hormones like adrenaline and cortisol. Your heart rate accelerates, your muscles tense, and your senses heighten. This ancient survival mechanism was designed to keep you safe from immediate threats.
While your body’s ancient survival stress response is instantaneous & involuntary, the recovery process requires intentional effort. When the recovery process doesn’t happen for a variety of reasons, the physiological changes that happen as a result of the stress response become trapped in your body. This can lead to things like chronic stress, burnout or emotional exhaustion.
Chronic Stress and the Body’s Language
Stress that is unresolved turning into chronic stress, burnout or emotional exhaustion can manifest as physical illness. The body often communicates what the mind suppresses. Unexpressed or unprocessed emotions—anger, grief, or fear—can lead to conditions like autoimmune diseases or chronic fatigue syndrome. Understanding this mind-body connection to stress underscores the necessity of addressing the cause of stress at its root, not merely its symptoms.
Findings from the Canadian Institutes of Health Research (CIHR) highlight how chronic stress contributes to inflammation, impaired immunity, and cardiovascular strain. The CIHR's "Inflammation in Chronic Disease" initiative emphasizes the role of inflammation in the development of various chronic diseases, including those linked to prolonged stress.
Key Practices for Stress Recovery
Physical Activity: Movement, whether through exercise or dance, helps dissipate the hormonal buildup from the stress response. According to a study published in Health Psychology, even a brisk 20-minute walk can significantly lower cortisol levels⁴.
Emotional Release: Expressing emotions, whether through journaling or talking to a friend, is vital. Emotional bottling prolongs the stress response, as demonstrated in a study from the Journal of Psychosomatic Research⁵.
Social Support & Play: Positive social interactions and moments of fun, joy & play help counteract stress. Dr. Stephen Porges’ Polyvagal Theory discuss how safe social connections activate the parasympathetic nervous system, fostering relaxation⁶.
Restorative Practices: Activities such as meditation, deep breathing, and progressive muscle relaxation signal to the brain that the threat has passed. Research in Frontiers in Psychology show how these methods are effective tools for reducing stress-induced physiological arousal⁷.
Reclaiming Balance
Your body’s stress response is a natural and necessary part of life; however, without intentional recovery, it can trap you in a loop of chronic activation. By understanding and completing your body’s stress response — through movement, expression, connection, and restoration — you can empower yourself to navigate life’s challenges with resilience and grace.
If the daily stressors in your life begin to add up and you start to feel overwhelmed, or you struggle to recover, you don’t have to figure it out all on your own. I specialize in supporting people break free from the cycle of chronic stress. Together, we can explore different techniques tailored to your unique needs that empower you to reclaim balance and vitality in your life.
Change begins with a single step. If you’re ready to move from overwhelm toward clarity and calm, let’s connect. Book a free consultation call today and take the first step toward reclaiming your well-being.
Sources:
Nagoski, Emily, and Amelia Nagoski, Ballatine Books. (2019). Burnout: The Secret to Unlocking the Stress Cycle.
Maté, Gabor, Knopf Canada. (2003) When the Body Says No: The Cost of Hidden Stress.
Canadian Institutes of Health Research. (2011) Inflammation in Chronic Disease Signature Initiative.
Harvard Health Publishing. (2023). 5 Surprising Benefits of Walking. https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking
Pennebaker, James W, Psychological Science. (1997) “Writing about emotional experiences as a therapeutic process”
Polyvagal Institute. (2025) Polyvagal Theory. https://www.polyvagalinstitute.org/whatispolyvagaltheory