Watch out for stress signals

As schools return after the summer break, I find myself reminiscing about my time at school. It’s funny that what, in the grand scheme of life, is a short period has such a profound effect on us. For example, do you get those school-related anxiety dreams? You know, the type of dream where you are late for an exam or you turn up at school still in your pyjamas, and everyone is staring and laughing at you. You wake up sweaty-palmed, with your heart racing. It’s incredible that, decades after I left school, it can still trigger a stress reaction in me.

We live in a stressed-out world, don’t we? Increasingly, people describe feeling “tired but wired” – completely exhausted but struggling to sleep when their head finally hits the pillow. While many people are consciously aware of their stress, others do not realise that stress manifests through physical symptom such as headaches, stomach upset, pain, weight gain, fatigue, low mood, relationship breakdowns, skin issues, panic attacks, insomnia, chest pain, palpitations or memory difficulties. 

Your body’s stress reaction

To recognise the physical symptoms of stress, it is helpful to understand what happens biologically when a stress reaction occurs. After all, a stress response can be beneficial; it primes you to be alert, hypervigilant, ready to run or fight as danger signals flood your body. The two main hormones involved in this stress response are cortisol and adrenaline. When your brain (often subconsciously) perceives a possible threat, your bloodstream is flooded with these hormones, and they take effect. Adrenaline quickly prepares the body for ‘fight or flight’ by increasing the heart rate, blood flow to muscles and energy availability. At the same time, cortisol supports longer-term stress responses by raising blood glucose, suppressing inflammation and regulating metabolism. These are brilliant reactions when you need to react quickly and keep yourself safe. 

The problem with modern society is that stress response signals are triggered from various sources even when there is no real danger. Unfortunately, there are many different stimuli in modern society, which we are constantly being bombarded with, and what triggers a stress response varies from person to person. However, here are some common causes. You’ll notice that we regularly expose ourselves to stressors such as email, social media and the news. So let’s take a moment to consider each one. 

I’m mainly thinking about work emails here. Have you ever returned from a relaxing holiday only to find you forgot to put your out-of-office on, or, worse still, did so and no one paid attention to it? You now have hundreds of emails to sift through, catching up on a week’s worth of work without any time set aside to do it. Do you feel your palms getting sweaty and your heart racing just at the thought?

Another problem with email is that you receive it through a device in your pocket, so there is really no switch-off from work or clear boundaries that can be upheld. You fall into the trap of thinking you are being efficient and getting ahead of the next day by responding late at night, but this actually triggers another stress response.

I could write a whole article on the perils of social media (maybe I will). I do have a social media presence; I use it for my business, and, despite knowing the pitfalls, it’s one area of my life where I have to continually reset my boundaries. Yes, there are some great benefits, but, overall, the downsides of constantly comparing yourself to others outweigh the benefits. It leads to constant noise and distraction in your brain, causing significant issues with your ability to focus and triggering physical stress responses.

I think it’s essential that you are aware of the world you live in and stay up-to-date with global developments, but you don’t need constant notifications of all that’s wrong with the world. Everyone knows that bad news sells, so there is a tendency towards negativity within news outlets, and constant reminders of this are of little help in calming stress responses. 

Managing unhelpful stressors

So, how can you protect yourself from triggering a stress response? Some simple strategies can really help. Bearing in mind that all the things I’ve talked about are on your mobile phone, my tips here involve managing this device. Start by turning off notifications from apps; you don’t need to be notified when a news story breaks, your boss emails you or your friend posts on social media. Set boundaries around when you will use apps and stick to them. Trust me, you won’t miss anything. I removed all notifications from my phone several years ago, and my habitual pick-up rate (something I’m working on) means I haven’t yet missed anything; however, I am now in control of when I see things. 

Take time away from your phone; leave it in another room or at home when you go for a walk or meet a friend, and give other things your full attention. Charge your phone in a different space from where you sleep; this will build in a barrier of time when you don’t automatically reach for it. You can also use digital tools to deny access to certain apps at specific times. 

If you are struggling with stress, there is an invitation for you that is far better than any top tips I can give you. That’s Jesus’ invitation in Matthew 11:28-30: “Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.”

In a world full of noise and stimulation, the best way to find peace is by spending time with Jesus. 

5 simple ways to reduce exposure to stress triggers

1 Turn off notifications Disable non-essential alerts (email, news, social media) to reduce constant interruptions and anxiety triggers.

2 Set app usage boundaries Limit your time on stress-inducing apps by using screen time tools or scheduling dedicated ‘check-in’ windows.

3 Create phone-free zones or times Keep your phone out of the bedroom, off the dinner table and away during social time to allow your mind to disconnect.

4 Use “Do Not Disturb” and focus modes Schedule regular periods of uninterrupted time using built-in focus features, especially during work, sleep or rest.

5 Delete or rearrange stressful apps Remove apps that consistently trigger comparison, anxiety or pressure – or move them to a folder so they’re less accessible. 

Further resources

Great books on this subject from both Christian and non-Christian writers: 

The Ruthless Elimination of Hurry by John Mark Comer (Hodder & Stoughton)

Burnout: The secret to solving the stress cycle by Emily and Amelia Nagoski (Vermilion)

Unstressable: A practical guide to stress-free living by Mo Gawdat with Alice Law (Bluebird)

Here is a talk I gave on managing stress and burnout as part of a community outreach event: Click here