How Does Stress Affect Our Bodies? (and what can help?)

Part 3 of our Burnout deep dive

I remember the day I woke up and realized I had fully hit a brick wall that was burnout. I had started going to bed earlier and earlier, but waking up more and more tired. Eventually, my evenings became me sitting down after housework and dinner and just doing nothing. I didn't have the energy to put into anything that I enjoyed, nothing gave me joy, so I did nothing more and more.

But no matter how many evenings I rotted on the couch for the few hours between 6 and 9, I never got more rested. How is that possible? Sure, I'm working the studio, some cleaning jobs, and maintaining a house full of kids, but it's not something I hadn't done before. So why after a few days of nothing am I not feeling any more rested or any closer to wanting to do things I used to love? Or did I not love them any more? Honestly, it was as though I suddenly didn't know myself anymore. I felt like a complete stranger. There was nothing I could do that made me feel like myself, and there was nothing I wanted to do. I didn't want to read, I couldn't force myself to paint, and the tv was just an ignored blur of background noise and occasional distraction. Honestly? It was pretty scary.

I started researching online pretty quickly, and began to see the word 'burnout' a lot. I shrugged it off, though. Seriously, I've had harder time periods in my life... this seems extreme.

Eventually, I realized there was no ignoring it until it got better. I booked my first therapy appointment in ages, ugly cried in the office, and then felt that suffocating weight begin to shift a little when my therapist said "It sounds like you're really burned out."

During this time, I kept finding my body doing some pretty weird stuff. I would constantly notice that my shoulders were hunched so far up to my ears that it was actually a little stiff and painful to let them soften back down. This happened so much, I turned the setting back on my watch to tell me to breathe occasionally, and would try to intentionally soften my shoulders.

This is because stress is more than 'just' a big, bad problem that's happening to or around you. It's more than 'just' in your mind... stress is held in our body, too. And if we don’t pay attention, it takes up residence in ways we might not even realize.

When you're under stress, your body releases hormones like cortisol and adrenaline—which are helpful in short bursts but harmful when constantly elevated. These chemicals raise your heart rate, tighten your muscles, disrupt digestion, and prepare your body to fight, flee, or freeze.

Modern stress isn’t usually a 'run for your life to survive' situation, but our body doesn't know the difference. It still reacts like we’re in danger.

Common Physical Signs of Chronic Stress:

According to the American Psychological Association and studies from Harvard Health, stress-related symptoms often appear in the body before we even name the emotional weight:

• Tension in the jaw, neck, shoulders, or hips

• Headaches and migraines

• Digestive issues (like bloating, nausea, or constipation)

• Disrupted sleep—either too much or too little

• Chest tightness or shallow breathing

• Weakened immune function, leading to frequent illness

These signals are your body’s way of asking you to slow down, not push through.

Mental & Emotional Signs:

Stress also impacts your brain. When the nervous system is overwhelmed, you may notice:

• Brain fog or difficulty concentrating

• Short temper, irritability, or emotional numbness

• Persistent anxiety, restlessness, or low mood

• Feeling out of control, hopeless, or stuck

You might feel heavy, tense, or sore- even when you haven’t done anything physically demanding. That’s your body holding on to unprocessed tension.

Why Mindful Movement Helps

When it comes to regulating stress, movement is one of the most effective tools we have—especially movement that’s gentle, mindful, and intentional.

Here’s why:

• It lowers cortisol levels: Light physical activity helps reduce the concentration of stress hormones in your system.

• It releases built-up tension: Gentle stretching or mobility work increases blood flow and brings awareness to tight, clenched areas.

• It resets your breath: Conscious breathing (especially long exhales) activates the parasympathetic nervous system—aka your “rest and digest” mode.

• It increases interoception: Mindful movement helps you feel what’s happening in your body and respond with care.

Even just 5 minutes of slow, intentional movement can start to shift your internal state.

The goal isn’t to “fix” yourself. Because technically, your body is doing exactly what it is supposed to do. Instead, the goal should be to support yourself.

Other Evidence-Based Stress Relievers

Every body is different, and healing doesn’t follow a single path. These practices are backed by research and can be layered with movement to support your whole system:

• Breathwork – Slow exhales calm the vagus nerve and signal safety to the brain

• Laughter – Boosts feel-good chemicals like endorphins and lowers stress hormones

• Nature – Time outside reduces blood pressure and heart rate

• Connection – Conversations with trusted people decrease cortisol levels

• Creativity – Artistic outlets offer emotional release and nervous system regulation

• Cold water – A splash to the face or cold shower stimulates the vagus nerve

None of these need to be long or perfect. Small moments of intention make a big difference.

Your Journal Prompt This Week:

How does your body respond to stress?

What signs—big or subtle—have been showing up for you lately?

Try This Mini Practice:

2–3 minutes of mindful movement: gentle neck rolls, shoulder shrugs, or a short walk.

Add 5 deep breaths with a slow exhale.

With each breath out, visualize tension leaving your body.

One Last Reminder:

Your body isn’t betraying you—it’s trying to protect you!

When you start listening, you can respond with compassion instead of frustration.

Stress lives in the body… But so does healing.

If this resonates with you and you want to dive deeper, The Body Keeps the Score by Dr. Bessel van der Kolk is a powerful, research-backed read that explores exactly how our bodies hold stress, and how healing is possible.

Check in with yourself often, this week.

Where do you find tension hanging out in your body?

What do you find yourself doing that is leaving you feeling more and more depleted?

This week, choose healing.

This week... choose you.