In today’s fast-paced world, stress has become so common that many of us barely notice it anymore. From deadlines and family responsibilities to world events and social pressures, stress has become a part of our daily lives—and in many ways, it’s been normalized. But just because it’s common doesn’t mean it’s harmless.
While we often think of stress as something that affects our mood or mindset, its impact goes much deeper. The truth is: stress lives in the body. And when it goes unchecked, it can take a serious toll on not just our mental health but our physical health too.
What Causes Stress?
Stress can come from many directions, and often, it’s not just one thing but a buildup of multiple demands that pushes us past our limits.
Work and career pressure are common contributors. Deadlines, performance expectations, lack of control, and long hours can leave us in a constant state of “fight or flight”. Even when we leave the office, our minds often don’t shut off, keeping our bodies in a heightened state of tension increasing the chance of career burnout.
Life transitions—whether planned or unexpected—can also be major stressors. Moving to a new city, starting or ending a relationship, having a baby, or navigating loss and grief all disrupt our routines and challenge our sense of security. Even positive changes require adjustment, and that uncertainty can be taxing both mentally and physically.
Parenting and caregiving responsibilities, though deeply meaningful, can stretch us thin. The pressure to be constantly available, make the “right” decisions, and balance everyone’s needs often comes at the expense of our own well-being. The emotional labour of caregiving can create chronic stress, especially when we have limited support or little time for ourselves.
Financial strain is another significant source of stress. Worrying about making ends meet, paying off debt, or managing unexpected expenses can lead to sleepless nights, chronic worry, and even physical symptoms like headaches or stomach issues.
Health challenges, whether our own or a loved one’s, can weigh heavily on us. The stress of managing appointments, making difficult decisions, and facing the unknown often leaves people feeling exhausted and emotionally depleted.
Finally, societal and digital pressure can also take a toll. We’re constantly bombarded with information, comparisons, and messages about what we “should” be doing or achieving as we scroll the highlight reels of others’ lives. This low-grade, persistent pressure—often amplified by social media can lead to feelings of inadequacy, anxiety, and chronic stress, even if we can’t always pinpoint why or are conscious to the self-talk that arises during our late night scroll sessions.
Often, stress is layered. We might be dealing with financial concerns and parenting stress, or health issues and career uncertainty. That accumulation, especially when left unprocessed can deeply affect both our emotional and physical health. Recognizing the root causes is an important first step toward healing.
The Different Types of Stress
Not all stress is created equal. Some types can even be helpful in the short term. But when stress becomes chronic, that’s when it starts affecting both the body and mind.
- Acute stress is short-term and usually tied to a specific situation, like giving a presentation or dealing with an argument.
- Chronic stress is ongoing and persistent, often tied to long-term challenges like caregiving, high-pressure work environments, or unresolved trauma.
- Episodic stress happens when acute stressors keep piling up—think of it as “living in crisis mode”.
- Traumatic stress stems from overwhelming events and can have long-lasting effects on the nervous system.
How Stress Shows Up in the Body
You may think stress is all in your head—but your body often feels it first.
Physical symptoms of stress can include:
- Sleep issues (insomnia, restless sleep, nightmares)
- Digestive problems (nausea, stomach pain, IBS flares)
- Tension headaches or migraines
- Muscle tightness, especially in the jaw, neck, and shoulders
- Increased heart rate or blood pressure
- Low energy or chronic fatigue
- Weakened immune system
- Changes in appetite or eating habits
When stress lingers, these symptoms don’t just go away. Over time, they can lead to chronic stress effects like adrenal fatigue, burnout, hormone imbalance, and long-term health problems. This is where the mind-body connection really comes into play: our emotional well-being is deeply intertwined with our physical health.
How Do You Manage Stress at Work?
Work is one of the most common sources of stress for adults—and the pressure to keep going, stay productive, and always be “on” can be overwhelming.
Here are some practical stress management techniques you can use on the job:
- Take micro-breaks: Even 2 minutes to stretch, breathe, or step outside can reset your nervous system.
- Set boundaries: Saying no (or not right now) can help you manage your energy and avoid burnout.
- Use a task system: Managing your to-do list outside your head reduces mental clutter.
- Avoid multitasking: Focused attention on one thing at a time helps reduce overwhelm.
- Make time for connection: A quick chat with a co-worker or support from your team can reduce isolation and bring perspective.
- Bring awareness to your body: Are your shoulders tense? Is your jaw clenched? Noticing and releasing physical tension helps regulate your nervous system.
So if you’ve been asking, “how do you manage stress at work?”, know that it’s not about having all the answers, but about building daily habits that support your well-being.
Stress Management with Professional Support
Stress is part of life—but staying in survival mode doesn’t have to be.
At The Relationship Centre, we offer therapy for stress that focuses on the full picture: your body, mind, relationships, and emotional world. Through personalized therapy sessions, you’ll learn stress management techniques, uncover the root causes of stress, and begin to reconnect with yourself again.
Reach out today to connect with one of our experienced therapists and begin your path to healing.
Book A Free Consultation
