How to recognize and combat stress

A woman in the office stretching her arms in a peace-mind expression

Written by: 4Life Research

Publication date: March 2025

Stress is a natural response from the body, very useful in dangerous situations. But did you know that prolonged stress can have very negative effects on both your physical and emotional health? Learn the warning signs to recognize and manage stress effectively.

What Causes Stress?

Stress is a response of our body to a perceived (real or imagined) danger. It's what motivates us to take action and confront the challenge.

Hormones such as cortisol and adrenaline play a key role in this process, causing an increase in heart rate and blood pressure. Essential in case we need to act fast!

However, when we're not in a danger situation and these hormones are released over a prolonged period, our general well-being can be affected.

Common Causes of Stress

Recognizing where our stress comes from is an important step in knowing where to act. While stress triggers are personal, the most common causes usually include:

Work: Tight deadlines, conflicts, or heavy workloads can often lead to stress.
Personal Relationships: Tensions or problems in family, romantic relationships, or a lack of social life frequently contribute to stress.
Financial Factors: Worries about finances or debts are closely linked to stress.
Health Issues: A delicate health condition or concerns about one's well-being often trigger stress.

Stress Warning Signs

It’s crucial to listen to your body, as it communicates when it's feeling stressed. If you notice any of the following indicators, your body may be signaling that it needs your attention:

Muscle Tension: Have you felt stiffness in your neck, shoulders, or back? This could be a key stress indicator.
Chronic Fatigue: Sleeping a lot doesn't always mean you’re resting well. Pay attention to the quality of your sleep.
Mood Swings: Feeling irritable or having little patience can be signs that your mind is reaching its limits.
Difficulty Concentrating: If your mind is wandering or you feel more distracted than usual, this could be a sign of stress.

Healthy Habits to Combat Stress

As part of The 4Life Way approach, specifically its second principle: Rejuvenate, we emphasize the importance of exercise and proper sleep as essential for managing stress.

Healthy Diet: A balanced diet is essential for keeping both your body and mind in harmony. Foods rich in antioxidants, vitamins, and minerals help reduce the negative effects of stress.
Adequate Sleep: Sufficient sleep is key for the recovery of both the body and mind. Lack of sleep can raise stress levels and affect your ability to handle tough situations.

How to Reduce Stress: Exercises and Relaxation Techniques

If you've already noticed stress in your body, it's time to take action! Continuing with The 4Life Way, we move on to its third principle: Reflect, which aligns with "I am my inner peace."

Here are simple activities and techniques you can incorporate into your routine to improve your quality of life:

Regular Exercise: When the body is active, the mind can relax. Activities like walking, running, swimming, or practicing yoga help release tension and improve mood by releasing endorphins, the "happy hormones."
Relaxation or Anti-Stress Techniques: We recommend techniques such as mindfulness, deep breathing, or meditation. These practices can be done at any time during the day and only require a few minutes to improve your well-being.

Conclusion

Stress doesn’t have to control your life. Recognizing its signs, identifying its sources, and adopting relaxation strategies, exercise, and healthy habits are essential steps to reduce its impact.
Don’t let stress take over, it's time to take control and care for your emotional and physical well-being.