When You’re Stressed and Don’t Know It

How to recognize hidden stress, release tension, and regain control

The Hidden Toll of Chronic Stress

Have you ever been so stressed for so long that it feels “normal”?

Years ago, I went through a period of intense stress. It wasn’t until the situation passed that I realized how much tension I had been holding in my body. My shoulders were locked up, my jaw was tight, and my energy was drained.

Maybe you can relate.

Check in with yourself right now:

• Are you clenching your jaw?

• Are your shoulders tensed up toward your ears?

• Does your body feel tight or on edge?

If you answered yes to any of these, your body may be signaling stress—without you even realizing it.

The Science Behind Stress & Your Body

When stress becomes chronic, your body constantly releases stress hormones like cortisol and adrenaline. Over time, this can lead to:

• Increased muscle tension and pain

• Disrupted sleep and fatigue

• Stress eating or appetite loss

• Lowered immune function

• Emotional burnout

Many high-performing leaders push through stress without noticing its effects—until burnout hits. That’s why awareness is key to stopping stress in its tracks.

The Body Scan Method – A Simple Stress Check-In

A quick and easy way to become aware of hidden stress is through a body scan exercise. Here’s how:

🔹 Step 1: Bring your attention to your face and head. Notice any tension in your forehead, eyes, or jaw. Consciously relax those areas.
🔹 Step 2: Shift your focus to your neck, shoulders, and arms. Are they tense? Breathe and release.
🔹 Step 3: Continue scanning down your body—your chest, abdomen, hips, legs, and feet—pausing at each area to notice and relax.
🔹 Step 4: Take a deep breath in through your nose, and slowly exhale. Repeat as needed.

Over time, this practice trains your body to release tension more easily and helps you manage stress proactively.

4 Steps to Stop Stress From Taking Over

If you’ve been stressed for a while, you might notice tension returning quickly. That’s why it’s important to build stress-busting habits into your routine.

1. Move Your Body

Exercise is one of the fastest ways to shift your nervous system from stress mode to calm mode. Try:

• A quick walk outside

• Yoga or stretching

• A short workout or dance session

2. Breathe With Intention

Take 5 deep breaths right now—slowly in through your nose and out through your nose. This signals your brain to relax.

3. Talk It Out

Stress thrives in isolation. Whether with a friend, coach, or mentor, talking through what’s on your mind can help you process stress in a healthy way.

4. Nourish, Don’t Numb

Stress can trigger cravings for high-calorie, high-fat foods—or make you lose your appetite altogether. Instead of letting stress control your eating habits:

• Acknowledge your stress instead of suppressing it.
  

• Choose nutrient-dense foods that support energy and focus.
  

• Stay hydrated—dehydration can amplify stress symptoms.

Lead Stronger, Longer—Without Stress Holding You Back

When I work with leaders, we don’t just talk about leadership—we focus on health, resilience, and energy optimization so you can perform at your peak without burnout.

If stress has been creeping into your daily life, try these strategies this week and see how you feel. And if you’re ready to take a holistic approach to stress management and high performance, let’s connect.