Learn & Grow | Bee Well Life & Health Coaching

Emotional Stress: When You're Physically Present but Rarely Here

Mon, 23 Feb 2026 12:52:12 GMT

The more I explore, research, and reflect on my own life, the clearer the picture becomes.

When this journey first started, I thought I was just depressed.

Then I realised I was burned out. Emotionally and mentally

And now, looking back and connecting all the pieces — my childhood, my responsibilities, my patterns, my body — I can see the deeper truth:

I was emotionally stressed for most of my life.

Not loudly.

Not obviously.

But consistently.

I reached a point where I had done “everything right.”

-I had built healthy habits.

-I had awareness.

-I had knowledge from life coaching courses and from working with a coach myself.

-I exercised. I practised yoga. I ate well.

And yet…

My body never fully relaxed.

I lived with constant neck and shoulder pain.

A permanently bloated tummy.

And a mind that simply wouldn’t switch off — even during moments that were meant to be relaxing.

And this is the truth many women don’t hear often enough:

Even with awareness.

Even with knowledge.

Even when you’re doing everything right…

- the body keeps the score.

What Emotional Stress Really Is

Emotional stress isn’t just about being busy.

It’s not only about having a demanding job or a full calendar.

And it’s not always linked to one big traumatic event.

Emotional stress is what happens when your nervous system stays on for too long.

It builds when you’re constantly:

● holding responsibility

● adapting and coping

● thinking ahead

● managing everyone and everything

● pushing your own needs aside

Over time, this doesn’t just stay in the mind.

It settles into the body.

Tight shoulders that never soften.

Digestive issues.

Fatigue that rest doesn’t fix.

A sense of being physically present — but mentally somewhere else.

How Emotional Stress Showed Up in My Everyday Life

For me, emotional stress showed up in ways that, at the time, I brushed off or even laughed about.

I became extremely forgetful.

I used to joke that I had a “fish memory.”

I would walk to a school for parents’ evening and suddenly wonder: Which school is this? And which child am I here for?

I would make small mistakes constantly — nothing dramatic, but enough to make me doubt myself.

During yoga, I would forget which side I had already done.

During a facial or massage, instead of relaxing, my mind would jump straight into my to-do list.

If I remembered I needed to go to the supermarket later, I’d start mentally creating a shopping list — right there on the massage table.

What was meant to be relaxing actually became stressful.

Because I was never fully present.

I was living in a parallel universe — or another time.

Sometimes in the future, running through everything I needed to do.

Sometimes in the past, replaying painful conversations in my mind.

Conversations with people who had hurt me.

With people who never truly saw me.

And often — painfully — with the people I loved the most.

Living Everywhere Except the Present Moment

When this happens for long enough, something subtle but serious occurs.

You start losing yourself.

Life becomes functional but flat.

You move through your days on autopilot.

There’s no real sense of purpose, meaning, or joy — just responsibility.

You feel lost.

Disconnected.

Not really you anymore.

And when the people closest to you don’t see what’s happening — or don’t understand it — something else begins to grow.

Self-doubt.

You stop trusting yourself.

Your confidence drops.

Your self-esteem follows.

And then, quietly, you begin to believe that this is just who you are:

-low

-negative

-difficult

-too sensitive

And the world starts seeing you that way, too.

And Then Burnout Happens

When emotional stress goes on for long enough, burnout isn’t a surprise — it’s a consequence.

Burnout isn’t just feeling tired.

It’s feeling empty.

The body slows down because it has no other choice.

Motivation disappears.

Things that once felt easy start to feel heavy.

You might feel:

● exhausted no matter how much you rest

● emotionally flat or numb

● disconnected from things you used to enjoy

● irritable or tearful without knowing why

● unable to keep up — even though you’re still trying

Burnout is not failure.

It’s the body and nervous system saying: I can’t keep living like this.

And for many women, burnout is the moment when emotional stress finally becomes impossible to ignore.

Emotional Stress Isn’t a Personality Flaw

This is where I want to be very clear.

This isn’t who you are.

This is what happens when emotional stress has been running your system for too long.

Your mind becomes busy.

Your body stays tense.

Our nervous system never fully rests.

And no amount of “trying harder,” positive thinking, or discipline can fix that.

What Actually Helps Emotional Stress

What helped me — and what I now support others with — wasn’t pushing more or learning how to cope better.

It was learning how to:

● recognise emotional stress in the body

● slow the nervous system gently

● reconnect with myself instead of overriding myself

● meet my experience with compassion rather than judgment

Not perfectly.

Not overnight.

But sustainably.

Because emotional stress doesn’t need fixing.

It needs understanding and safety.

A Gentle Invitation

If parts of this feel familiar, you’re not alone — and you’re not broken.

Coaching can offer a safe, supportive space to explore emotional stress, reconnect with yourself, and begin responding to life differently — with more clarity, calm, and self-trust.

No pressure.

No quick fixes.

Just support, awareness, and space to come back to yourself.

What gets in the way of us being able to do what we say we’re going to do?

angelafaita@yahoo.com (Angela Faita) — Thu, 19 Dec 2024 13:58:10 GMT

Why We Break Promises to Ourselves and How to Stop the Cycle?

Every year, as the calendar turns to January 1st, lot of people make promises to themselves.

They decide this will be the year they start eating healthier, exercising regularly, starting that business, or finally putting themselves first.

The excitement is high, the goals are set, and the commitment feels unshakable.

But by the end of January, many of those promises are already broken .

Sound familiar?

Why does this happen?

Why do we set out with such determination, only to quit so quickly?

The answer lies in what I call unconscious coping mechanisms.

For the sake of simplicity, I will also refer to them as buffering in this blog.

Buffering is what we do when something triggers us—when we feel uncomfortable emotions, stress, or overwhelm.

These feelings can be so unfamiliar or unpleasant that, instead of sitting with them and processing them, we unconsciously escape into automatic responses.

Buffering can look like overeating, scrolling endlessly through social media, binge-watching Netflix, procrastinating, overspending, or avoiding conversations and tasks we promised to tackle.

It’s a temporary escape from discomfort—but it comes at a cost.

The Problem with Buffering

Buffering happens because we haven’t learned how to process uncomfortable feelings.

As children, we were rarely taught that it’s okay to feel sad, bored, stressed, or afraid.

Instead, many of us were conditioned to avoid or distract ourselves from those emotions.

Over time, this pattern became an automatic response.

Here’s what buffering looks like in everyday life:

You feel anxious , so you open the fridge and grab a snack.

You’re overwhelmed by a project, so you scroll through Instagram instead.

You’re scared to take the next step in your business, so you binge-watch a TV series.

You’re disappointed with something in your life, so you pour yourself another glass of wine.

At the moment, buffering feels like a relief—but in the long run, it creates more problems.

The snack becomes weight gain, the scrolling becomes wasted time, and the wine becomes a reliance on alcohol to cope.

These unconscious coping mechanisms destroy our trust in ourselves because every time we buffer, we’re breaking a promise we made to ourselves.

Why This Affects Your Self-Trust

When you say, “This year I’m going to stick to my diet,” and then you don’t—you weaken your self-trust.

When you promise, “I’ll work out three times a week,” and skip those workouts, you teach yourself that your word doesn’t mean much.

Over time, this creates a disconnect between you and you .

You stop believing in yourself.

You begin to doubt your ability to commit and follow through.

That doubt creates confusion, self-judgment, and even more inaction—which, in turn, leads to more buffering.

It becomes a cycle of making promises, breaking them, and losing confidence in your ability to achieve your goals.

Imagine what it would feel like to follow through on every commitment you made to yourself.

Imagine:

Sticking to your meal plan , even when you crave something else.

Showing up to every workout you scheduled.

Finishing the project you’ve been putting off.

Taking action , even when you feel scared or unsure.

What would that relationship with yourself look like?

How much stronger would your self-trust and self-confidence be?

The truth is, buffering—or unconscious coping—is a form of self-sabotage.

It keeps us stuck, erodes our progress, and prevents us from becoming the person we want to be.

Common Ways We Buffer

Here are some of the most common unconscious coping mechanisms people use to avoid uncomfortable emotions:

Distraction : Filling your time with busyness—scrolling, cleaning, taking on new projects—to avoid feeling what’s really going on inside.

Numbing : This often involves overdoing activities the moment discomfort arises.

Common methods of numbing include drinking, eating, overworking, spending money, binge-watching TV, using drugs, scrolling through social media, internet surfing, or even over-exercising. Instead of sitting with and processing uncomfortable emotions, we turn to these distractions to escape the discomfort.

Pushing Through (Being “Strong”) : Denying or ignoring your emotions entirely, convincing yourself that feeling nothing is a sign of strength.

The Pep Talk : Trying to immediately mask your emotions with positive affirmations instead of first processing the truth of how you feel.

Spiritual Bypassing : Jumping straight to “there’s a lesson in this” without acknowledging the real pain or struggle you’re experiencing.

These mechanisms may provide short-term relief, but they come at the cost of long-term growth, trust, and fulfillment.

The Solution: How to Break the Buffering Cycle

So, how do we stop buffering and start keeping promises to ourselves?

1. Learn to Manage Urges

The first step is learning to allow the urges without reacting to them.

When you feel the pull to buffer (eat, scroll, procrastinate), pause.

Take a deep breath, acknowledge the discomfort, and ask yourself: What am I really feeling right now?

Instead of escaping, get curious.

Let the feeling be there.

Remind yourself that uncomfortable emotions won’t harm you—they’re simply signals.

When you allow urges without acting on them, you take back control of your actions.

2. Make Decisions Ahead of Time

The second step is to make decisions in advance and commit to following through, no matter what.

For example:

Plan your meals for the week and decide you’ll stick to them.

Schedule your workouts in your calendar and treat them like important appointments.

Block out time to work on your goals and commit to showing up, even when it’s hard.

When you make decisions ahead of time, you’re acting from your higher self who wants the best for you—not from the version of you who buffers in the moment.

3. Build Trust with Yourself

Every time you keep a promise to yourself—no matter how small—you build trust.

You show yourself that you can rely on you.

Over time, this trust becomes unshakable.

You stop breaking commitments and start achieving your goals because you know you’ll follow through.

Imagine how proud your future self will be when you stick to the plan you created.

By managing your emotions, allowing discomfort, and honoring your commitments, you create a version of yourself who doesn’t quit—who grows, achieves, and thrives.

Final Thoughts

Breaking promises to ourselves isn’t a reflection of weakness or failure.

It’s simply the result of unconscious coping mechanisms we’ve developed over time.

The good news?

You have the power to change this pattern.

When you allow yourself to feel, when you manage urges, and when you make decisions ahead of time, you break free from buffering.

You build self-trust.

You follow through. And you create a life you’re proud of—one small promise at a time.

The next time you feel the urge to buffer, pause.

Acknowledge the discomfort.

And remind yourself: I can handle this.

Because you can.

And your future self is counting on you .

Embracing Our Inner Fears: Finding Strength in Challenging Times

Tue, 15 Aug 2023 08:46:48 GMT

Why share this insight?

Understanding our human nature and how we naturally react can act as a guiding light in the middle of the storm of stress and anxiety, leading us to self-acceptance. In our journey through life, there are two core fears that all of us carry within. These fears have been a part of us for a long time, meant to keep us safe.

I'd like to talk about them because knowing about these fears has shifted my perspective on challenges. Has helped me take a step back and think things calmly, re-evaluate the situation, and make decisions from a place of peace rather than out of fear. Knowing that these feelings are part of being human has also helped me deal with stress and anxiety in a better way. As a coach and someone who tends to think deeply, I find comfort in understanding where my thoughts come from. I like sharing this idea with others. I believe that knowing why we react the way we do can help us realize that we are okay as we are. We don't need fixing. We just need to learn how to manage our thoughts to make the most of our good qualities and strengths. Personally, I like thinking deeply about things, and understanding where my thoughts come from gives me a sense of control. With this awareness, I guide my thoughts, shape my life, and influence the outcomes.

It's important to know that every person, at times, reacts based on old fears or past experiences, while at other times, they react from a positive place. So, I'm excited to share these ideas with you.

The two main fears are:

1. Feeling like we're not good enough. This can manifest in various ways like being overly critical of ourselves and engaging in negative self-talk such as "I could have done better'', "I'll never achieve that," or "What's wrong with me?"

2. Believing that something isn't right in our lives. Comparing ourselves to others fuels this fear. We might feel like something went wrong or we're not where we're ''supposed'' to be.

Knowing this, it's important to remember that being triggered by these fears is normal. Yet what's more important is how we handle it and how we manage our reaction when this happens. You don't want to make decisions based on fear or take action when you're feeling afraid. Instead, aim to make decisions and take action when you're feeling positive and content.

So, in conclusion, these fears are something we all have and part of being a human. They don't need to control us, though. We can understand them, learn from them, and make choices that come from a happier and more positive place within ourselves.

In Greek: Αγκαλιάζοντας τους εσωτερικούς μας φόβους. Βρίσκοντας δύναμη σε δύσκολους καιρούς

Γιατί να μοιραζομαι αυτήν τη γνώση

Η κατανόηση της ανθρώπινης φύσης μας και του πώς αντιδρούμε φυσικά μπορεί να λειτουργήσει ως καθοδηγητικό φως στη μέση της καταιγίδας του στρες και του άγχους, οδηγώντας μας στην αποδοχή του εαυτού μας. Στο ταξίδι μας στη ζωή, υπάρχουν δύο βασικοί φόβοι που όλοι μας κουβαλάμε μέσα μας. Αυτοί οι φόβοι ήταν μέρος μας εδώ και πολύ καιρό, με σκοπό να μας κρατήσουν ασφαλείς.

Θα ήθελα να μιλήσω για αυτούς γιατί η γνώση αυτών των φόβων έχει αλλάξει την οπτική μου για τις διαφορες προκλήσεις της ζωης. Με βοήθησε να κάνω ένα βήμα πίσω και να σκεφτώ τα πράγματα ήρεμα, να επανεκτιμήσω την κατάσταση και να πάρω αποφάσεις από ένα γαληνιο μέρος και όχι από φόβο. Γνωρίζοντας ότι αυτά τα συναισθήματα είναι μέρος του να είσαι άνθρωπος με βοήθησε επίσης να αντιμετωπίσω το στρες και το άγχος με καλύτερο τρόπο.

Ως life coach και κάποια που τείνει να σκέφτεται βαθιά, βρίσκω παρηγοριά και ανακουφιση στο να καταλαβαίνω από πού προέρχονται οι σκέψεις μου. Πιστεύω ότι το να γνωρίζουμε γιατί αντιδρούμε με τον τρόπο που αντιδρούμε μπορεί να μας βοηθήσει να συνειδητοποιήσουμε ότι είμαστε εντάξει όπως είμαστε. Δεν χρειαζόμαστε επισκευή με την μορφη θεραπευσης η επουλωσης. Απλώς πρέπει να μάθουμε πώς να διαχειριζόμαστε τις σκέψεις μας για να αξιοποιούμε στο έπακρο τις καλές μας ιδιότητες και δυνάμεις. Προσωπικά, μου αρέσει να σκέφτομαι βαθιά τα πράγματα και η κατανόηση από πού προέρχονται οι σκέψεις μου μου δίνει μια αίσθηση ελέγχου. Με αυτήν την επίγνωση, καθοδηγώ τις σκέψεις μου, διαμορφώνω τη ζωή μου και επηρεάζω τα αποτελέσματα.

Είναι σημαντικό να γνωρίζουμε ότι κάθε άτομο, μερικές φορές, αντιδρά με βάση παλιούς φόβους ή εμπειρίες του παρελθόντος, ενώ άλλες φορές, αντιδρά από την θετικη του πλευρα.

Οι δύο βασικοί φόβοι είναι:

1. Νιώθουμε ότι δεν είμαστε αρκετά καλοί. ''Not good enough''. Αυτό μπορεί να εκδηλωθεί με διάφορους τρόπους, όπως το να είμαστε υπερβολικά επικριτικοί με τον εαυτό μας και να εμπλακούμε σε αρνητικές αυτοομιλίες, όπως «θα μπορούσα να τα είχα κάνει καλύτερα», «Δεν θα το πετύχω ποτέ» ή «Τι συμβαίνει με εμένα;»

2. Πιστεύουμε ότι κάτι δεν πάει καλά στη ζωή μας. Η σύγκριση του εαυτού μας με τους άλλους τροφοδοτεί αυτόν τον φόβο. Μπορεί να νιώθουμε ότι κάτι πήγε στραβά ή δεν είμαστε εκεί που ''υποτίθεται'' θα επρεπε να είμαστε στην ζωη μας.

Γνωρίζοντας αυτό, είναι σημαντικό να θυμάστε ότι η πυροδοτηση των αντιδρασεων μας από αυτούς τους φόβους είναι φυσιολογική. Ωστόσο, αυτό που είναι πιο σημαντικό είναι πώς το χειριζόμαστε και πώς διαχειριζόμαστε την αντίδρασή μας όταν συμβαίνει κατι. Δεν θέλετε να λαμβάνετε αποφάσεις με βάση τον φόβο ή να αναλαμβάνετε δράση όταν αισθάνεστε φόβο. Αντίθετα, βάλτε στόχο να λαμβάνετε αποφάσεις και να αναλαμβάνετε δράση όταν αισθάνεστε θετικοί και ικανοποιημένοι.

Eτσι, εν κατακλείδι, αυτοί οι φόβοι είναι κάτι που όλοι έχουμε και μέρος του να είμαστε άνθρωποι. Δεν χρειάζεται να μας ελέγχουν όμως. Μπορούμε να τους κατανοήσουμε, να μάθουμε από αυτούς και να κάνουμε επιλογές που προέρχονται από την θετικη και χαρουμενη πλευρα μας.

Reducing Stress through Mindset Sifting: The Role of a Life Coach

Thu, 20 Jul 2023 15:16:45 GMT

In today's fast-paced world, stress has become an ever-present companion in our lives. We often find ourselves overwhelmed by the challenges and responsibilities we face, leading to mental exhaustion and a decline in overall well-being.

However, there is a powerful tool available to us: mindset sifting with the help of a life coach. By engaging with an outsider who offers fresh perspectives, we can effectively address our cognitive patterns and reduce stress.

Understanding the Limitations of Our Own Thinking:

Our minds are powerful, but they can also become trapped in negative patterns of thinking. When faced with stress and challenges, we tend to rely on our usual ways of thinking, which may not always serve us well. Our minds can become cluttered with self-doubt, limiting beliefs, and negative self-talk, leading to heightened stress levels and an inability to find effective solutions.

Recognising the limitations of our own thinking is the first step toward seeking external support.

The Power of an Outsider's Perspective:

This is where a life coach comes in. A life coach is trained to offer guidance and support in navigating life's challenges. With their fresh perspective, they can help us gain clarity, challenge our limiting beliefs, and identify alternative ways of thinking. A life coach acts as an objective observer, providing invaluable insights that we may not be able to see ourselves.

Through thoughtful questioning and active listening, they can guide us toward a more empowering and positive mindset.

Mindset Sifting: Unleashing Cognitive Transformation:

Mindset sifting involves actively examining and shifting our thoughts, beliefs, and perceptions. By working with a life coach, we can engage in a process similar to cognitive-behavioural therapy, which is designed to identify and reframe negative thinking patterns. Through this process, we learn to recognise unhelpful thoughts, challenge their validity, and replace them with more constructive alternatives.

Over time, mindset sifting can lead to significant reductions in stress and an enhanced ability to cope with life's challenges.

Benefits of Mindset Sifting with a Life Coach:

Enhanced Self-Awareness: Through mindset sifting, we gain a deeper understanding of our own thoughts, emotions, and reactions. This heightened self-awareness allows us to make conscious choices and respond to stress in healthier and more productive ways.

Improved Problem-Solving: By working with a life coach, we develop problem-solving skills that enable us to approach challenges from multiple angles. We learn to think creatively, consider alternative perspectives, and devise effective strategies for managing stress.

Increased Resilience: Mindset sifting helps build resilience by strengthening our ability to bounce back from setbacks. We develop a positive mindset that reframes challenges as opportunities for growth and transformation, reducing the impact of stress on our well-being.

Accountability and Support: A life coach provides accountability and support throughout the mindset sifting journey. They help us set goals, track progress, and provide encouragement, ensuring that we stay committed to our personal growth and stress reduction.

Conclusion:

In a world filled with stress and uncertainty, mindset sifting with the assistance of a life coach can be a transformative experience. By recognising the limitations of our own thinking and seeking an outsider's perspective, we open ourselves up to new possibilities and pathways to reduce stress.

Through mindful examination and reframing of our thoughts and beliefs, we can cultivate a positive mindset that empowers us to overcome challenges with resilience and grace.

Embrace the opportunity to engage with a life coach and embark on a journey of stress reduction, personal growth, and improved well-being.

Learn about stress

Tue, 09 May 2023 15:02:12 GMT

Stress is a normal feeling. It is primarily a physical, automatic, unconscious, first response, and emotional reaction that people experience when they feel threatened or under pressure. Stress is a part of our life and is a good feeling in the right amount, as it keeps us safe and motivated to keep going with life's tasks.

When people experience positive stress, they are stimulated, excited, and energetic. When stress is caused by physical danger, such as traveling back in time when our ancestors had to fight a bear or lion, the chemicals produced in our bodies to respond to stress were, and still are, beneficial as they give us more energy and strength, speed up our reaction time, and enhance our focus to fight or flee from the threat. Historically, stress was physical, and we needed it to survive physical attacks.

Stress turns on the sympathetic nervous system, which is part of the nervous system and contributes to what is known as the 'fight or flight' response. However, in the past, when our ancestors were safe and the fight was over, the body would usually return to the pre-emergency, unstressed state and activate the parasympathetic nervous system, which is the quiet 'rest and digest' system.

Stress becomes a problem when the body does not return to the quiet 'rest and digest' mode. This happens because nowadays, the 'danger' can be a perceived threat. It is our perception of the stressor that determines whether it becomes 'stress'. Understanding the risk is more complicated, or simply put, people experience multiple or mixed life stressors these days. In some cases, the stress is long-term.

Furthermore, everyone is different, and not everyone reacts to life's stressors in the same way. Stressors can be internal thoughts or external stimuli. The causes of stress can include work (such as job loss or being unhappy in a job), the death of a loved one, divorce, financial worries, getting married (positive stress), moving to a new home, chronic illness or injury, a traumatic event, poor nutrition, and relationships.

Sometimes stress comes from within, rather than outside. You can stress yourself out by worrying or over-analysing, feeling fear and uncertainty, consuming media overload, especially when listening to negative news that promotes pessimistic and dramatic messages, where we feel threatened but have no control. People who are controlling, perfectionists, overly responsible, pessimistic, who compare themselves to others, and are inflexible thinkers are usually more prone to stress.

What happens in our bodies when we are stressed?

The first response to a stressor is immediate, automatic, and unconscious through the sympathetic nervous system. The body's chemistry changes instantly, with a flood of hormone secretion in the 'fight or flight’ response.
The eyes open wide (pupils dilate-to see the physical threat).
The digestive system effectively shuts down, causing our digestive muscles to contract more or less frequently (we were not meant to be digesting food as we were running away from the lion). This explains why some people stop eating under prolonged stress, and others increase comfort eating/alcohol, resulting in weight gain or loss. It also explains 'butterflies' in the stomach or even abdominal pain.
When we are stressed, the respiratory system is affected as we breathe faster and more shallowly in an effort to quickly distribute oxygen-rich blood around the body.
The endocrine and nervous systems will produce ‘stress hormones’. The most familiar stress hormones are cortisol, epinephrine, and norepinephrine (adrenaline and noradrenaline), causing us to make more glucose (sugar) so we can have more energy (to run away from that lion).
The musculoskeletal system tenses up. Our muscles contract, which is the body's natural way of protecting ourselves from injury and pain. However, prolonged periods of muscle tension can cause body pains, headaches, and migraines.
The cardiovascular system causes an increase in heart rate, as well as an increase in blood pressure.

When the stress has passed, everything returns to normal, or is supposed to. However, chronic stress can cause damage to blood vessels and arteries, increasing the risk of a heart attack or stroke. Stress also suppresses our immune system, making us more vulnerable to infections and chronic inflammatory conditions as our ability to fight off illness is reduced.

As mentioned earlier, the main hormones secreted in the body during stress are adrenaline, noradrenaline, and cortisol. In short, stress starts with a ‘domino effect’ called the Hypothalamus-Pituitary-Adrenal Axis. A series of interactions between endocrine glands in the brain and on the kidneys produce various hormones to regulate the stress response, allowing our bodies to deal with the physical and emotional stresses in life.

The hypothalamus, located in the brain, plays a key role in connecting the endocrine system with the nervous system. It secretes signals that stimulate the pituitary gland, which is actually the mother of all hormone glands in the brain. The pituitary then stimulates the adrenal glands, which sit on each kidney and secrete cortisol and adrenaline. The adrenal cortex outside the adrenal glands releases cortisol, while the medulla inside the adrenal gland releases adrenaline. This creates the stress response mentioned earlier: increased heart rate, increased blood pressure, glucose in the blood, faster and shallower breathing, sweating, and a faster heartbeat. We become ready for ‘fight or flight’.

Now, let's explore cortisol, adrenaline, and insulin

Cortisol is a stress hormone within your body. It is a vital factor in metabolism, as it helps our bodies organise how to use sources of energy (proteins, carbohydrates and fats). Normal levels of cortisol help the body control blood sugar levels, regulate metabolism, reduce inflammation, assist with memory formation, and regulate the stress response.

Prolonged stress can increase cortisol in your body, leading to symptoms such as mood swings, food cravings, brain fog, interrupted sleep, and anxiety. Furthermore, it can affect bone density, break down muscle tissue, and imbalance blood sugar. Cortisol also leads to an increase in insulin resistance.

How does this happen?

Another name for cortisol is glucocorticoid, which indicates that it has something to do with glucose (sugar). Cortisol has the potential to significantly raise your blood sugar. When we are stressed, we have a flood of sugar in our blood. Then, the body produces insulin to regulate and drop the level of sugar in the bloodstream. If the sugar/energy/glucose is not used (for example, in the ‘fight’), it is stored as fat, and cortisol will drive the storage of fats around the organs, particularly around the midsection. Simply put, cortisol can also make us fat, as it is connected with abdominal fat, otherwise known as belly fat. Therefore, someone who is constantly under stress, which constantly produces cortisol, which constantly produces insulin, can become insulin resistant.

Adrenaline is a hormone responsible for the ‘fight or flight’ response, which causes a person to become more energetic, strong, alert, or, in other words, to have ‘superpowers’. Adrenaline releases glucose from your liver and muscles so that you have more energy to ‘fight or flight’. However, too much adrenaline can be harmful because it burns you out. The sudden spike of energy fueling your body, by the glucose levels in your bloodstream, can lead to a ‘sugar crash’ later. This is the same thing that happens when we eat too much sugar and carbs. Too much adrenaline can weaken your immune system, affect your heart, and create cardiovascular diseases. It can also damage your DNA, leading to ageing, depression, anxiety, and even tumor growth. Adrenaline is triggered by the feeling of fear, as well as stress.

So, both adrenaline and cortisol prepare the body for a stress response, with adrenaline acting within seconds and cortisol taking a few minutes to kick in. However, nowadays there is no easy way to deactivate the stress response and activate the parasympathetic ‘rest and digest’ system as an off switch. This is because there are too many stressors around us constantly, creating prolonged stress that chronically stimulates the adrenals to produce cortisol and adrenaline all the time.

It is also well known that stress can kill brain cells and even reduce the size of the brain. Chronic stress affects parts of the brain such as the amygdala and hypothalamus, which play an important role in memory, learning, dealing with stress, decision-making, concentration, and judgment. This means that chronic stress might make it harder to learn and remember things, as well as set the stage for more serious mental problems like depression and eventually Alzheimer's disease.

In conclusion, stress is an inevitable part of life, and the body's response to it is a complex process that involves various hormones and glands. The ‘fight or flight’ response, which is triggered by adrenaline and cortisol, prepares the body for a stress state, allowing it to deal with the physical and emotional stresses of life. However, prolonged stress can lead to an overproduction of these hormones, which can have detrimental effects on the body, including increasing the risk of obesity, insulin resistance, brain disorders and cardiovascular diseases.

In today's fast-paced world, stressors are constantly present, making it difficult for individuals to deactivate their stress response and activate the parasympathetic ‘rest and digest’ system. It is crucial for individuals to manage their stress levels and develop coping mechanisms to prevent chronic stress from taking a toll on their physical and mental health. This can be achieved through various methods such as exercise, meditation, deep breathing, and talking to a mental health professional.

Overall, understanding the effects of stress on the body and developing effective stress management techniques is crucial for maintaining good health and wellbeing. By taking care of our physical and mental health, we can lead happier and more fulfilling lives.

Ways to cope with stress

Tue, 09 May 2023 15:01:08 GMT

There are many ways to deal with stress, and it's important to find what works best for you. Here are some strategies to consider:

Coaching: A coach can help you identify the sources of your stress and develop strategies for managing it. Coaching can also help you set goals and create a plan to achieve them, which can reduce stress by giving you a sense of control over your life.

Talking therapy: Talking to a therapist can be helpful for managing stress, especially if it is caused by deeper issues like trauma or anxiety. A therapist can help you explore your feelings and develop coping strategies to manage stress.

Mindfulness meditation: Mindfulness meditation is a technique that involves focusing your attention on the present moment, without judgment. This practice can help you become more aware of your thoughts and feelings, which can reduce stress by allowing you to respond to stressors in a more calm and intentional way.

Exercise: Exercise can be a great way to reduce stress. Physical activity releases endorphins, which are natural mood-boosters. Exercise can also help you manage stress by providing a healthy outlet for tension and anxiety. Furthermore, regular exercise improves symptoms related to common mental health conditions such as anxiety and depression.

Time management: Managing your time effectively can reduce stress by helping you prioritise tasks and manage deadlines. Make a to-do list and schedule your tasks, giving yourself plenty of time to complete them. If you find yourself regularly procrastinating, staying on top of your to-do list may help keep off related stress.

Creating healthy boundaries: It’s important to create healthy boundaries in your life by declining to take on more than you can handle. Saying ‘no’ is one way to control your stressors.

Diet: Following a nutrient-dense diet and limiting ultra-processed foods provides your body with the nutrients it needs for optimal health and decreases your risk of deficiencies in nutrients that help regulate stress.

Be mindful of screen time: Minimising screen time may help reduce stress and improve sleep in both children and adults.

Self-care: Self-care is an important part of managing stress. A few simple strategies you may want to try are yoga, lighting candles, taking baths, and reading a good book. Yoga is actually widely used for stress reduction as it may help lower stress hormone levels and blood pressure.

Limit caffeine: High amounts of caffeine may increase stress and anxiety, although people’s sensitivity to caffeine varies greatly.

Community: Having strong social ties may help you get through stressful times and is important for overall mental well-being.

Spending more time outside: Whether at your local park or atop a mountain may help reduce levels of stress and boost your mood.

Breathing: Deep breathing activates your body’s relaxation response, thereby counteracting some of the physical sensations of stress. If breathing deeply does not resonate with you, singing can also be helpful. Singing involves deep breathing techniques that can help calm the body and reduce stress.

These are just a few ways to deal with stress. The most important thing is to find what works best for you and make it a regular part of your routine.

Some foods that are known to reduce stress

Tue, 09 May 2023 14:57:07 GMT

Dark chocolate - Eating a small amount of dark chocolate can help reduce cortisol levels and lower blood pressure, helping to alleviate stress.

Berries - Berries are high in antioxidants which can help reduce inflammation and stress in the body.

Fatty fish - Omega-3 fatty acids found in fatty fish like salmon and tuna can help reduce stress by lowering cortisol and adrenaline levels.

Nuts and seeds - Nuts and seeds are rich in healthy fats and magnesium, which can help reduce stress and anxiety.

Avocado - Avocado is a good source of healthy fats and potassium, which can help regulate blood pressure and reduce stress.

Chamomile tea - Chamomile tea is known for its calming properties and can help reduce anxiety and promote relaxation.

Leafy greens - Leafy greens like spinach and kale are rich in magnesium which can help regulate cortisol levels and reduce stress.

Turmeric - Turmeric contains curcumin, which may help lower anxiety by reducing inflammation and oxidative stress.

Fermented foods - Fermented foods contain high amounts of probiotics, which are friendly bacteria that aid in keeping the gut balanced and have been shown to significantly reduce stress and anxiety. Some examples of fermented foods include kimchi, sauerkraut, kefir, and Greek full fat yogurt.

By incorporating these foods into your diet, you may be able to better manage your stress levels and improve your overall well-being.