Understanding Stress from a Physiological Perspective
Your body is designed for survival. When you experience stress, whether from an impending deadline or a high-pressure meeting, your brain perceives it as a life-threatening situation—as if you were being chased by a tiger. This triggers the fight-or-flight response, a survival mechanism that prepares you to escape immediate danger.
While this response was essential for our ancestors facing real physical threats, in today's world, stressors are often psychological—yet the body reacts the same way.
The Fight-or-Flight Response: What Happens Physically?
When your brain detects stress, it signals the hypothalamus to activate the sympathetic nervous system, releasing a cascade of stress hormones, including adrenaline and cortisol. These hormones shift your body into survival mode, prioritising immediate survival over long-term functions.
What Gets Prioritised in Survival Mode?
Increased Heart Rate & Blood Pressure – To pump more oxygen to muscles for quick action.
Sharpened Focus & Alertness – Tunnel vision helps spot threats.
Boosted Blood Sugar Levels – Energy is quickly mobilised for an emergency response.
What Gets Shut Down?
In contrast, non-essential functions take a backseat. The very systems you rely on for productivity and long-term health are compromised:
Digestion Slows Down – Your body diverts energy from digestion, often leading to bloating, stomach discomfort, and poor nutrient absorption.
Immune System Suppresses – Chronic stress weakens immunity, making you more susceptible to illness.
Cognitive Function Declines – Stress inhibits the prefrontal cortex, impairing decision-making, creativity, and problem-solving.
Hormonal Imbalances – Chronic stress disrupts testosterone and oestrogen levels, impacting motivation, libido, and overall mood regulation.
Sleep Becomes Disrupted – Elevated cortisol levels make it harder to fall and stay asleep, leading to fatigue and reduced cognitive function.
How This Affects Your Work Performance
If you're constantly in survival mode, the very abilities you need to excel—critical thinking, emotional regulation, and energy management—are compromised. Over time, chronic stress leads to burnout, brain fog, and physical exhaustion, reducing productivity and performance.
How to Reset Your Stress Response
To break free from survival mode and regain control, try these strategies:
1. Activate the Parasympathetic Nervous System
Practice deep breathing (e.g., box breathing or 4-7-8 technique) to signal safety to your brain.
Engage in mindful movement like yoga, walking, or stretching to reset the nervous system.
2. Prioritise Sleep & Recovery
Aim for 7-9 hours of quality sleep to regulate stress hormones.
Avoid screens and stimulants before bed to support melatonin production.
3. Fuel Your Body with the Right Nutrition
Reduce processed foods that spike blood sugar and increase cortisol.
Eat protein-rich meals to stabilise energy and support neurotransmitter function.
4. Create Boundaries Around Work
Take regular movement breaks to prevent prolonged stress activation.
Set clear start and end times to avoid working into exhaustion.
Final Thoughts
Your body was never meant to function in constant stress mode. Understanding how stress impacts your physiology can help you make smarter choices to optimise your energy, focus, and long-term health. By working with your body instead of against it, you can maintain peak performance without sacrificing well-being.
What’s one stress-reducing habit you’ve found helpful?
Share your thoughts in the comments!
