This article was provided by MINES’ affiliate trainer, Laura Greco, You Bloom Wellness, LLC.
Stress is everywhere, and it’s not all bad. Deadlines can sharpen our focus, paychecks motivate us to show up, and alarm clocks get us moving.
2 types of stress
Acute stress (sudden and short-term) is a protective mechanism designed to improve your chance of escaping a dangerous situation. Think of a near miss on the highway, an injury, or a fire in your kitchen.
Chronic stress (long-term and ongoing), however, is damaging. Over time, you have sustained a hormone imbalance that can harm body systems. We fail to recognize many chronic stressors because they are so ingrained in our lives:
- Persistent fatigue
- Caregiving
- Being overweight
- Working multiple jobs
- Traffic
- Financial strains
- Rumination
- Holding grudges
- Doom scrolling
- Daily annoyances like the dripping faucet you have been meaning to fix
With chronic stress, your body stays on high alert state even though there is no immediate danger.
How chronic stress affects your body
Chronic stress can create negative effects such as:
- Disrupted sleep (fatigue, lack of energy and focus, more errors, more hormonal disruption)
- Anxiety, frustration, foul moods, irritability
- High blood pressure, increased risk of stroke, and heart disease
- Elevated blood sugar (increased risk of developing type 2 diabetes and subsequent blood vessel, nerve, and kidney damage)
- Diminished immune system function (more illnesses, slower healing)
- Altered digestion (constipation, diarrhea, poor nutrient absorption, more fat storage)
- Dampened libido, fertility issues, menstrual irregularities
- Memory problems (more forgetfulness, poor concentration, slower learning)
- Respiratory flare-ups (aggravated asthma and breathing issues)
- Skin condition flare-ups (hives, acne, psoriasis, eczema)
- Weaker bones (osteopenia, osteoporosis)
The good news- stress is manageable
You can’t eliminate stress entirely, but you can change how you respond to it. A powerful starting place is understanding that stress is driven more by how you perceive a situation than the situation itself.
By adjusting your mindset, you can reduce your body’s stress response. Try:
- Letting go of what you can’t control
- Taking action on what you can control
- Shifting from “Why is this happening to me?” to “What can I do about this?”
- Approaching challenges with curiosity and self-compassion
What to do in the moment of stress
Ways to manage chronic stress and frustration in the moment include:
- Relaxing tense muscles (especially jaw, neck, shoulders, hands)
- Focusing on taking 5 slow, full breaths with long gentle exhales (try inhaling through your nose for 4 counts and exhaling, also through your nose, for 8 counts)
- Ask yourself what is one thing you can do right now
- Moving or exercising (try pushups, jumping jacks, or dancing)
- Stepping outside to listen to nature sounds (notice the quietest sound you can hear)
- Take a moment to notice what is going well in life, what brings you joy, and things you are grateful for
- Acknowledge the current situation and decide to act or accept it
Building long-term resilience
Managing stress isn’t just about reacting in the moment; it’s also about preparing your mind and body over time. As part of an ongoing way to boost resilience and lessen stress, try regularly:
- Meditating
- Exercising
- Getting good sleep
- Making good food choices
- Practicing gratitude, self-compassion, and acceptance
- Enjoying hobbies and creative outlets
- Connecting with friends
- Taking non-essentials off your to-do list
Final thoughts
Stress is part of life, but it doesn’t have to ruin your health. With small, consistent changes in how you think, respond, and care for your body, you can make a big impact and feel more balanced, peaceful, and in control.
To Your Wellbeing,
The MINES Team
About the author:
Laura spent more than 20 years in nursing before focusing on coaching and speaking to help professionals live vibrantly with joy and purpose. She believes that mindset and self-care of body, mind, and spirit, are cornerstones for well-being and that we all have the capacity to make positive lifestyle changes. Her work highlights simple action steps and why they work.
Laura has a BSN (University of Michigan), a master’s in adult education (Penn State), trainings from HeartMath and the Mass General Benson-Henry Institute for Mind Body Medicine, and certifications in wellness coaching from both Wellcoaches and Center for Credentialing and Education.
Her books include Wellness Made Simple and Wellness Made Simple for Residents. You can find more information on her website www.YouBloomWellness.com.
