Recognising and managing stress
Stress. We all feel it sometimes.
Your thoughts race, your shoulders tense up, your heart speeds ahead. But what is stress? And how can you spot it before it builds up?
What happens in your brain?
Your brain is built to protect you.
It constantly scans for threats. When something feels unsafe (a deadline, a heated discussion, or even just a stressful thought) it sends an alarm. The amygdala, a small but powerful part of the brain, triggers that alarm.
And yes, this can happen even if the threat isn’t real. Your brain reacts the same way to a real deadline as it does to a scenario you play out in your head.
The fight, flight or freeze response
WWhen your brain senses danger, it activates a survival response.
- Fight: You get defensive. You argue more or try to stay in control.
- Flight: You avoid. You push things away, remain quiet, or delay tasks.
- Freeze: You shut down. You feel stuck, blank, or unable to make a decision.
This is your nervous system doing its job.
Two parts at work
- The sympathetic system speeds you up. Your heart beats faster. Your muscles tense. You get ready for action.
- The parasympathetic system helps you slow down. It brings you back to calm.
Stress pushes the gas pedal. That’s useful in short bursts. But without the brake, your system stays on high alert. That drains your energy.
A good way to think about it: your body is like a car. You need gas to move, but brakes to stay in control. Resilience means knowing when to press each one, so you stay balanced.
What stress can look like
It doesn’t always show up the same way. Some people freeze completely. That’s not weakness. It’s biology. Your brain is trying to protect you. Here are a few common signs:
Physical
Tight muscles, headaches, stomach issues, tiredness.
Mental
Overthinking, foggy memory, trouble focusing.
Emotional
Anxiety, sadness, frustration.
Behavioural
Snapping at others, pulling away, procrastinating.
Did you know?
- Your body can become used to stress. If you’re always “on”, your system may keep producing stress hormones, even when there’s “no danger”.
- Habits are strong. If you never take breaks or always aim for perfection, your brain keeps repeating those patterns, even if they exhaust you.
When does stress become too much?
Stress is not always bad. It can sharpen your focus and help you act quickly. However, if it persists for too long without rest, it can develop into chronic stress. That’s when real problems start. Think burnout, sleep issues, heart symptoms, and a weakened immune system.
Getting back to balance
You don’t need to avoid stress altogether. The key is recovery. Resilience is the ability to bounce back. And yes, it’s something you can build.
Tips for working with stress
Notice the signs. What is your body telling you? Are you more tense than usual? Less patient? Tired for no reason?
Write things down. If work thoughts follow you home, write them down before you leave. Let your brain know it’s safe to switch off.
Breathe with intention. Try this: breathe in for 4 seconds, then breathe out for 6 to 8 seconds. A longer exhale helps your body slow down.
Too much? Start smaller. Use box breathing. Inhale 4, hold 4, exhale 4, hold 4. Repeat 4 times.
Move your body. Go for a walk. Stretch. Do yoga. Even a short break helps reset your system.
Break habits. Say no once in a while. Take intentional breaks. Step away for a moment, even if it feels like you “should” keep working.
Use what’s available. BloomUp’s Mindlab platform offers free modules on stress and burnout. Use the code CronosMind to access it.
Talk to someone. Need support? Reach out to Nathalie. She’s here to help.
Get started
- Go to www.mindlab.be/nl/register
- Create your personal profile (best done via Google Chrome)
- Log in and enter the code CronosMind
- Start exploring the modules about stress
Next up: Building resilience and staying flexible under pressure
Questions or want to talk?
Feeling stuck or just want to chat about something you read here? Drop by our office in Mechelen or give Nathalie a digital nudge. We’re here for u.
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