To avoid getting stuck in a hole is to stop digging, or in this case, stop feeding the stress
No, it’s not bad spelling. Stress is a hole we dig for ourselves. The first thing that we must do to get out is stop digging. The festive season has passed, leaving many with lighter wallets, heavier credit card bills, and perhaps a few extra kilograms. The new year is already in full swing, bringing fresh aspirations, but also the stress of expectations, responsibilities, and the relentless pressure to make this year the year of change.
For many, the combination of financial strain, ambitious resolutions, and everyday challenges can feel like being stuck in a deep pit with no way out. But here’s the truth, just as we dig ourselves in, we can climb back out.
What is stress?
At its core, stress is a natural survival mechanism. When our ancestors faced a life- threatening situation, their bodies needed to react instantly. This response, often called fight-or-flight, pumped adrenaline and cortisol through their systems, increasing heart rate, sharpening focus, and preparing the muscles to act. That was useful when outrunning a saber-toothed tiger. But today?
Our stress triggers aren’t wild animals. They’re traffic jams, work deadlines, financial worries, and the ever-present pressure to keep up. Instead of occasional bursts of stress for survival, many of us live in a state of chronic stress where our bodies never fully return to a relaxed state.
Chemistry of stress
When stress kicks in, our nervous system sounds the alarm. The brain’s amygdala, responsible for processing emotions, sends distress signals to the hypothalamus which then activates the sympathetic nervous system. This chain reaction releases adrenaline, giving us an immediate jolt of energy. If the stress continues, the adrenal glands release cortisol, the so-called “stress hormone”.
While useful in small doses, prolonged exposure to cortisol wreaks havoc on the body. It suppresses the immune system, increases inflammation, disrupts digestion, and even impairs memory. Mentally, chronic stress can lead to anxiety, depression, and burnout. Spiritually, it disconnects us from inner peace, leaving us feeling powerless and overwhelmed.
Interestingly, research suggests that the initial surge of cortisol drains from our system in about 90 seconds. However, we often continue to dwell on the stressful thought, replaying it in a loop, which triggers a fresh cortisol release each time.
This mental habit prolongs stress far beyond its natural lifespan. It keeps us stuck in an unnecessary cycle of anxiety. Recognising this tendency is a crucial step toward breaking free.
Positive stress
Not all stress is bad. Eustress, or positive stress, is the type of stress that can motivate and energise us. It’s the excitement that we feel when facing a challenge, the drive to meet a deadline or the thrill of trying something new. Eustress can enhance our performance, boost our resilience, and contribute to our overall wellbeing. The key is to recognise and harness eustress while managing and minimising chronic, negative stress.
Digging Deeper
Chronic stress deeply impacts on the body, mind and spirit:
- Body: Chronic stress is linked to heart disease, high blood pressure, diabetes, and weakened immunity. It can manifest physically as headaches, muscle tension, digestive issues, stroke and sleep disturbances.
- Mind: When stress becomes habitual, it alters brain function. It shrinks the hippocampus (responsible for memory and learning) while strengthening the amygdala (the fear centre), making us more prone to anxiety and negativity.
- Spirit: A stressed mind rarely finds time for reflection, gratitude, or joy. It creates a sense of disconnection from ourselves, our loved ones, and even our purpose.
To stop digging
The good news? Just as we dug the hole, we can climb out of it. It takes effort, but step by step, we can shift from surviving to thriving.
Recognise the shovel. The first step is awareness. What are the thoughts, habits or circumstances that keep your stress cycle going? Identifying your triggers is key to breaking free.
Breathe like you mean it. Breathing deeply and intentionally is one of the fastest ways to signal safety to your nervous system. Try this simple technique:
- Inhale for four counts, through the nose.
- Hold for seven counts.
- Exhale for eight counts, through the mouth like blowing up a balloon.
- Repeat for a few minutes, and feel your body relax, start with the out breath.
Reframing your mindset. Stress isn’t just about what happens to us. It’s about how we perceive it. Instead of seeing stress as an enemy, reframe it as a challenge. Shift from “I can’t handle this” to “I am learning to navigate this”. Your brain’s subconscious mind listens to your words, so choose them wisely.
Move your body. Exercise is a natural stress reliever. Whether it’s stretching, resistance training, or simply walking or wheeling around in fresh air, movement releases endorphins, which is your body’s natural mood boosters.
Set boundaries and prioritise rest. Constant busyness is not a badge of honour. It’s a recipe for burnout. Learn to say no, protect your downtime, and ensure you get quality sleep.
Mindfulness and meditation. Being present in the moment can break the cycle of stress. Whether through meditation, journaling or simply focusing on gratitude, mindfulness helps shift the mind from chaos to clarity.
Connection and support. You don’t have to climb out alone. Talk to friends, family or a life coach. Connection reduces stress by reinforcing that we are not alone in our struggles.
Way out
Stress is real, but it doesn’t have to define us. The hole may feel deep, but with small, intentional actions, we can stop digging and start climbing out.
