We all experience stress in different ways, and what feels stressful to one person might not be the same for someone else. What’s also unique is how each of us reacts to and handles stress. But here’s a question: Is stress our body’s way of protecting us? Or is it a signal that something’s wrong?

Stress is actually a key part of how our body works. It triggers a response that prepares us for “fight or flight” — our body’s way of gearing up to survive. When we’re stressed, our hypothalamus activates, and hormones like cortisol and adrenaline flood our system. This increases our heart rate, changes our breathing, tenses our muscles, and even messes with our digestion and other organs. These physical changes then affect how we think and behave, helping us focus on what needs to be done to stay safe.

This whole process is important because it helps us identify danger and figure out how to respond. But sometimes, stress doesn’t follow the typical pattern. Our bodies can start reacting to small, everyday things as if they’re threats, and our ability to handle these stressors weakens. When this happens, it can lead to negative thoughts, overthinking, and a disruption in our cortisol levels, which can spiral into anxiety, panic attacks, cognitive issues, mental exhaustion, and trouble sleeping.

Stress also affects our physical health. It messes with our digestion, weakens our immune system, harms our heart, and throws off our hormones. And it doesn’t stop there. Stress can change how we act, leading to unhealthy habits, avoiding situations, withdrawing from social interactions, decreased productivity, and even relying on substances to cope. All of this can take a serious toll on our overall well-being.

The good news is that there are ways to build resilience against stress. With the right strategies and practices, we can strengthen our ability to cope and bounce back from life's challenges.

Here are some simple ways to encounter stress through holistic approach;

Deep Breathing Exercises

Breathing deeply is a powerful tool to help you calm down when you're feeling stressed. It activates your parasympathetic nervous system, which slows your heart rate, helps your muscles relax, and gets more oxygen to your body. It's something you can do anywhere, anytime you start to feel stressed. One technique shared by Dr. Andrew Huberman is called the "double inhale." It involves inhaling deeply through your nose until your lungs are full, then quickly inhaling again before slowly exhaling through your mouth. Do this for 2-3 cycles, and you’ll feel your stress melt away, bringing you back to a calm state in the moment. Doing this regularly can help you build inner strength to deal with stress in the long run.

Mindfulness Moments

Mindfulness helps you stay in the present moment, rather than getting lost in thoughts about the past or the future. Here’s a simple way to practice it: Find a quiet spot, sit comfortably, and focus on your breath. As you breathe, check in with your body, relaxing each muscle one by one. If thoughts pop into your mind, simply acknowledge them and bring your focus back to your breath. Start with a few minutes, and gradually increase the time as you get comfortable. Try to do this daily, whenever you can. It will help you slow down and fully experience the present moment.

Aromatherapy

Scents like lavender, bergamot, and frankincense are known for their calming effects—they reduce anxiety, improve your mood, and help you relax. You can use an essential oil diffuser to fill your home or office with these soothing scents, or add a few drops to your pillow or pulse points (like your wrists or neck) for a quick mood boost.

Connecting with Nature

Nature has a powerful way of healing us. Spending time outdoors can lower stress, help you feel more relaxed, and lift your spirits. Whether it’s a walk in the park or simply sitting outside and soaking in the sights and sounds of nature, try to make it a part of your routine.

Laughter and Play

Laughter is a natural stress reliever. It triggers the release of endorphins, which make you feel good and reduce tension. Playfulness and humor can shift your focus away from stress, helping to improve your mood. Watch a funny movie, listen to a comedy podcast, or play with your pets or kids. Even lighthearted activities like board games or puzzles can help you feel more relaxed and joyful.

Social Connection

Spending time with loved ones is a great way to buffer against stress. It builds emotional support, provides comfort, and helps reduce anxiety. Try to spend quality time with family and friends, even if it's just a quick phone call or a video chat. Engaging in positive, supportive conversations can make a big difference. Don’t hesitate to reach out for help or advice when you need it. Remember, you don’t have to go through stress alone.

Spiritual Practices

Connecting with something greater than yourself can bring comfort, meaning, and peace. Whether it's prayer, meditation, or simply spending time in nature, spiritual practices can be grounding. Engage in the rituals that feel right for you, like attending services, practicing gratitude, or reflecting on the beauty around you. Taking time for these practices can help you find calm and purpose in the midst of stress.

Building up a healthy lifestyle

Poor habits can lead to poor mental health: Our habits define us and our self -discipline design us. It all starts with making small, positive changes. Focus on the basics: getting enough sleep, eating nourishing foods, staying physically active, and building meaningful social connections. These simple habits can make a big difference in how we handle stress on a daily basis and can set the foundation for better mental health in the long run. Starting small and being consistent will help you build a lifestyle that supports both your mind and body.