how stress impacts your mind, body, and soul
(& what to do about it)
written by Jasmine Irven
I don’t know about you, but feelings of stress and unease have been almost constant in my life recently, all of which are caused by one of two things:
The ongoings of the external world
The ongoings of my internal world (aka my mind)
This isn’t uncommon, in fact chronic stress has become extremely prevalent in our modern world.
We have an incredible amount of information, external opinions and input, and opportunities for comparison coming at us daily, and so it’s very easy for us to feel like our minds and bodies are simply full.
Rather than giving ourselves time to disconnect, we’re constantly on.
Rather than giving ourselves time to just be - we scroll on our phones or mindlessly watch television (so much so that boredom has become a foreign concept)
Rather than choosing when to bring the external world in (input, comparison, etc.), it shoves it’s way into every moment of our lives (endless notifications, ways for people to reach us, etc.)
And these feelings of stress can play out in our lives in a variety of ways. I believe in a holistic approach to health. In my opinion, one area of your health can’t be isolated from the rest - it’s simply all connected.
So, if you’re feeling mental stress, it’s likely your body and soul are feeling the effects. If your body is under physical stress, your mind and soul are likely suffering. And, as you likely guessed if there’s a sense of unease in your soul, your body and mind are also likely in a similar place.
Here’s a basic overview of what stress is, and how it impacts your mind, body and soul (and what to do about it).
what is stress?
Simply put, stress is the “body’s reaction to any change that requires an adjustment or response,” physically, mentally, and emotionally.
Stress is very normal, and in fact can even be related to positive changes in your life like moving or having a baby. Whenever you experience external pressure (regardless of the form), your body reacts in ways that allow you to respond -- if we have looming deadlines, the pressure can cause us to stay motivated and work beyond our normal stopping point, and if we’re in danger, the stress can allow us to flee or fight, keeping us alert.
However, when this stress becomes chronic - for example if we’re constantly feeling this pressure without having periods of relaxation in between - it can cause unhealthy wear and tear on your body - physically, emotionally, and spiritually.
body
As we just discussed, stress serves a very important physiological response - activating our sympathetic nervous system, our “fight or flight” response. This is particularly helpful in times of trouble or when we think about historically when our ancestors had to worry about encountering a lion when they stepped outside of their cave each day. When we’re stressed and this response is turned on, we’re able to quickly assess what our best plan of action is: freezing, fleeing, or fighting.
Under stress our nervous system also reacts - directing our body to release adrenaline and cortisol to help us cope with the threat or danger. Our body is completely focused on protecting us - meaning our pupils dilate, heart rate and blood pressure increases, we breathe harder and more quickly, muscles tense, and all “nonessential body processes” (like digestion for example) are halted or slowed because the body is focused on directing all its energy towards coping with the situation at hand.
However, the reality is that today the majority of our stresses are mental, not physical, and these mental tigers create constant low-grade and chronic stress in our lives. Meaning: we can’t necessarily fight or flee the ongoings of our mind. We ruminate in these negative thoughts and emotions as we continually remember events, worry about the future, or dwell on the past, and therefore the “danger” or perceived threat is never mitigated and we remain in this stressed state.
Over time, excess cortisol (the stress hormone) can lead to increased blood pressure, inflammation, weight gain, fatigue, a decreased immune system, and mental health concerns like anxiety.
The more we’re activating our sympathetic nervous system, the harder it is for us to return to our parasympathetic state - our rest and digest state, meaning these issues compound and wreak havoc on our entire physical body.
Further, if we’re not treating our body with the love and respect it deserves through proper nourishment we’re playing into this cycle - adding to the stress our body is facing rather than helping to mitigate it.
Instead? Learn to love and nourish your body fully whenever you can. Take part in regular exercise, give yourself time to rest, get 8 hours of sleep, focus on consuming mostly plant-based whole foods, cultivate a good sleep routine, and remember to hydrate.
mind
At the same time as our physical body is responding to the impacts of stress, our mind is experiencing similar chaos.
As I mentioned above, a lot of our stress nowadays is not because of imminent physical danger and fear associated with that, but because of perceived threats created in our minds as we run through numerous scenarios about things that *could potentially* go wrong in the future, or worrying about things that happened in the past that really don’t deserve our attention.
When we do this we’re not only compounding the physical impacts of stress, but we’re taking a huge toll on our emotional well-being. If stress is experienced for long periods of time, this can lead to chronic fatigue, insomnia, impaired concentration and attention, depression, anxiety, and irritability.
Is it normal to experience highs and lows and different emotions and feelings in our daily lives? Of course. But there’s a difference between recognizing that you’re in a low state, asking yourself why this might be and if there’s anything you can do to change it, sitting with the feelings, and then resolving to move forward in whatever direction you choose, and simply continuously being in a low state without taking the time to allow yourself to feel those feelings fully and make the necessary change.
The anecdote of course, is mindfulness. Recognizing that the only moment you have is the present. All past moments have led you to this moment, and all future moments are created by the decisions you make in the present.
Instead of worrying about something that happened in the past, ask yourself what the experience brought you or if there’s anything you can learn from the situation, and resolve to make different decisions moving forward. And instead of projecting your thoughts and worries into the future (which often stem from fears that have no real root or basis), focus on what you can do in this present moment to create the future you want, and put your energy into that more positive outcome.
Disconnect from the online world and other external opinions regularly (especially if you feel yourself starting to feel “off”). Spend time with yourself, feel your feelings, but also know that you can make the conscious effort to choose differently. Your thoughts are not reality. Meditate. Focus on your breath. Write affirmations and use mantras that represent the life you want to live. Give yourself time to simply be.
soul
Whether you’re spiritual or not, the idea of soul comes into play here. When we’re stressed, we’re drained. Due to all the reasons explored above, our bodies and minds are tired and it’s hard to find the time and space to experience genuine enjoyment.
I believe we all have a purpose on this earth. We’re all unique, we all have different skills, passions, things that light us up, and we find fulfilment and service in those things - not only helping ourselves by allowing us to experience feelings of happiness and flow, but also in sharing that love and experience with others.
When we’re stressed, especially chronically, it can take a huge toll on us energetically. Things that we previously found enjoyment in can be pushed to the side in place of the numerous other things we feel we have to do, or if they are still being done there may be a sense of guilt associated with them because we “should” be doing something else - something arbitrarily labeled as more important. And over time, these things can lose their enjoyment completely.
Instead, resolve to spend time doing things you love and spending time with people that light you up. Explore what you’re passionate about, and then give yourself time and space to actually do those things. Schedule them in your calendar so there’s no associated guilt, and know that when you nourish your soul, you’re giving meaning and purpose to your life.
final thoughts
Stress is normal. Feeling all the feels is normal. But there also needs to be space to relax and be in between.
Consciously make that effort to nourish your mind, body, and soul through supportive rituals and routines, and you’ll notice a drastic difference in your stress levels, and overall life.
Self-care and self-love are not things you earn - they’re things you are deserving of and need regardless of the stage of life you’re in, and these are things you can begin to implement today.
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about the author
Hey there! I’m Jasmine, founder of the Sustainable Bliss Collective, a Certified Meditation Teacher, and lover of all things self-care, slow-living, and personal development.
I believe that ambition and self-care can coexist, and as such I hope to encourage and inspire you to take care of yourself, breathe deeply, connect with who you are, manifest your dreams, enjoy the blissful moments of each day, and make an impact in this beautiful world we call home.
Connect with me on Instagram here!
