Author: Angela Lombardi, RP (Registered Psychotherapist)
Stress is an inevitable part of life. In a fast-paced world, juggling work demands, personal responsibilities, and social obligations, stress can start to feel constant and overwhelming.
Some stress is a normal response to life’s ups and downs. But chronic stress can take a real toll on mental and physical health, affecting sleep, mood, concentration, relationships, and the body’s ability to truly rest and recover.
This post explains what stress is, how it affects the nervous system, and practical ways to cope that support long-term wellbeing.
Key takeaways
- Stress is a natural nervous system response, but chronic stress can keep the body in prolonged activation.
- Everyday stressors can trigger the same fight/flight/freeze response designed for emergencies.
- Helpful coping includes slowing down intentionally, prioritizing tasks, leaning on support, replenishing activities, and professional support.
- Coping with stress isn’t about eliminating challenges, it’s about building capacity, recovery, and balance.
What is stress?
Stress is the body’s natural response to perceived challenges or demands. When something feels stressful, the nervous system may activate a threat response (often described as fight, flight, or freeze) and release stress hormones like cortisol and adrenaline.
In true danger, this response is protective, it helps the body react quickly and stay alert.
The challenge is that modern life often triggers the same response for non-life-threatening stressors: emails, deadlines, financial pressure, relationship conflict, and ever-growing to-do lists. When this happens repeatedly, the nervous system can remain in a prolonged state of activation.
What are the signs of chronic stress?
When stress becomes chronic, it can contribute to:
- Anxiety, irritability, or a “wired” feeling
- Difficulty concentrating or decision fatigue
- Disrupted sleep (trouble falling asleep, staying asleep, or waking unrefreshed)
- Muscle tension, headaches, or jaw clenching
- Digestive concerns
- Burnout and emotional exhaustion
While stress can’t be eliminated completely, it can be responded to differently. Coping isn’t about perfection, it’s about creating more recovery moments so the nervous system doesn’t stay stuck in high alert.
Practical ways to cope with stress
1) Allow life to slow down (on purpose)
In a culture that glorifies productivity and constant busyness, slowing down can feel uncomfortable or “unproductive.” But rest is not a luxury, it’s a necessity.
Giving permission to pause, take breaks, and simply exist can support nervous system regulation and improve resilience. Even small pauses—stepping outside, a few slow breaths, a screen-free lunch—can interrupt chronic activation.
2) Prioritize the “have-tos,” “shoulds,” and “coulds”
Not everything on a to-do list carries the same urgency. When everything feels equally important, overwhelm rises.
Try sorting tasks into three categories:
- Have-tos: time-sensitive or essential responsibilities
- Shoulds: important but more flexible tasks
- Coulds: optional items that can wait
This approach reduces the false belief that everything must be done immediately and perfectly, and it helps build more realistic expectations.
3) Lean on a support system
Stress is often more manageable when it isn’t carried alone. Reaching out to trusted friends, family, or loved ones can offer relief, perspective, and emotional safety.
Human connection is a powerful protective factor, sometimes the nervous system settles faster through supportive relationships than through solo coping strategies.
4) Make time for activities that replenish energy
When life gets busy, replenishing activities are often the first to disappear, even though they are the very things that help people feel grounded.
Replenishing activities can include movement, nature, reading, journaling, music, creativity, and meaningful rest. The goal isn’t to add another obligation; it’s to reintroduce activities that restore energy and emotional balance.
5) Seek support from a mental health professional
Sometimes stress becomes too overwhelming to navigate alone, especially when it’s linked to burnout, anxiety, trauma responses, or long-standing patterns like people-pleasing and perfectionism.
Therapy can help:
- Understand personal stress triggers and nervous system patterns
- Build coping skills that fit real life
- Strengthen boundaries and reduce overextension
- Increase self-compassion and emotional resilience
Seeking support is not weakness. It’s an investment in wellbeing.
Frequently asked questions
Is stress always bad?
Not necessarily. Short-term stress can be motivating and protective. The concern is chronic stress, when activation becomes the default and the body can’t recover.
How can someone calm down quickly when stressed?
Quick regulation strategies vary by person, but many find relief through grounding (noticing senses), slower breathing, movement, and connection with a safe person. Consistency matters more than intensity.
When is stress a sign to get professional help?
If stress is affecting sleep, mood, functioning, relationships, or physical health, especially for weeks or months, professional support can be helpful.
A final reminder
Stress is an unavoidable part of being human, but living in a constant state of stress doesn’t have to be.
Coping with stress isn’t about eliminating every challenge. It’s about creating moments of rest, connection, and balance that allow the mind and body to recover.
Rest does not have to be earned by reaching the end of the to-do list. Sometimes the most productive thing to do is slow down and take care of yourself.
If these signs feel familiar, working with a therapist who uses EFT may be a meaningful next step.
We offer therapy in Vaughan and virtual therapy across Ontario.