Overwhelmed With Stress?
- Nov 15, 2024
- 15 min read
Updated: 5 days ago
You Are Not Alone.
Life can feel overwhelming, but recognizing what triggers it — and how to respond — can change everything.
We all experience stress now and then, and that is completely normal. In fact, a certain amount of stress can be helpful. It motivates us to get things done, meet deadlines, and accomplish important tasks. But when stress becomes too intense or lasts too long…well, that’s another story. Then you are talking about something more serious: anxiety.
When stress stops being temporary and starts taking over your thoughts, your sleep, or your ability to function, it can shift into something more persistent. That’s when we begin to move from everyday stress into anxiety — a state where the body and mind stay on high alert even when the threat has passed.
What is stress?
Stress is a reaction to a trigger or challenging situation—projects, workplace pressures, long hours, school responsibilities, major life events, relationship strain, media exposure, financial worries, political tension, health problems, pain, and environmental concerns. Even positive events can be stressful.
When You're Overwhelmed with Stress: The Physical Effects of Stress
Stress affects both the mind and the body. It’s often a response to something real and immediate, and it can show up physically as insomnia, headaches, pain, stomach problems, mood changes, high blood pressure, and lowered immunity. One of the clearest examples of weakened immunity is stress‑related shingles (and a few other viruses like HSV (and other viruses like HSV). When someone is under intense stress, the immune system weakens, herpes zoster becomes reactivated, and a painful shingles rash appears.
I see this often in the clinic. A patient comes in with a severe case of shingles, and with just a few questions, I learn they’ve been working 80‑hour weeks or dealing with a major family crisis. It’s almost predictable. I often call shingles a barometer of your mental and physical health.
Other common effects that stress can have on your body include:
Fatigue
Difficulty sleeping
Difficulty concentrating
Stomach problems
Irritability
Headaches
Muscle tension or jaw clenching
Changes in appetite (eating more or less)
Increased heart rate, palpitations, and/or elevated blood pressure
Weakened immune system
Skin flare-ups
Heightened pain symptoms
Common Everyday Sources of Stress
The Overachiever - Being an overachiever is tough. These folks strive to do the incredible:
I see many young students struggling. They push themselves by taking two or three advanced courses at the same time and feel a need to get all A's. I also see workaholics. They expect perfectionism from themselves and tend to be very self-critical, in turn, creating stress for themselves. For some people, achievement is tied to self-worth and a need for acceptance. For others, it is a way to avoid other difficult things in their lives. Either way, unless these folks burn out first, they are often very, very successful.
Care for Overachievers: There can be some rewards to overachieving. Praise and recognition and monetary rewards, but what good are those things if you cannot enjoy other, very important parts of your life? Overachievers must take time for themselves, striving to create a balance between work and life, giving attention to their families, social lives, recreation, nutrition, and sleep. Relaxation exercises, meditation, yoga, tai chi, and deep breathing may all help. And, while it may be difficult, try to realize that perfection is not a necessity in life. Self-esteem can come from many other things. If you can achieve success in school or work, you can also achieve a work-life balance with that same persistence.
Bullying/Intimidation - There is social bullying and cyberbullying. And, it does not just happen to kids; it happens to adults, too. Bullies tend to cause stress and anxiety through taunting, name-calling, creating rumors, embarrassment, and sometimes even physically abusing their target. They berate their victims, and the latter tend to internalize the problem, in turn, developing low self-esteem and a stress response. If it is an isolated incident, it can cause stress. If it is a long-term problem, it often develops into an anxiety disorder, especially social anxiety.
What to do? Nip it in the bud early. If you can do so safely, confront the bully directly. If it is safe to do so, try to talk to the person who is doing the bullying. Establish limits by saying something like "I do not like that behavior, it makes me really uncomfortable, please stop". Or ask them why they behaved that way. Maintain distance. If you feel it is unsafe to speak to them, report them (especially if you are a child/adolescent - report it to parents, teachers, or counselors). If it is cyberbullying, block them and report them. Speak to a friend, family member, or counselor - tell someone. And, very importantly, bullying is a problem the perpetrator has: Try not to make their problem your problem!
Financial Stressors - Financial stress can weigh on a person in a way that feels heavy and deeply unsettling. It can leave you feeling overwhelmed, worried, and sometimes unsure where to turn. Money pressures come from many directions — rising expenses, debt, unexpected bills, medical costs, job insecurity, or simply trying to stretch every dollar as far as it can go. Even when nothing dramatic has happened, the constant mental load of budgeting, planning, and worrying about the future can wear you down. Financial stress often shows up as tension, irritability, trouble sleeping, or that constant sense of being on edge. And because money touches nearly every part of life, it can quietly amplify stress in relationships, work, and health.
Money is a material thing. It should never take over your life or define your worth. Financial pressure can feel overwhelming, but it doesn’t deserve the power to overshadow everything else that matters.
People and relationships are far more important than numbers on a page. When you can separate the stress of money from the rest of your life, you protect the parts of yourself that matter most: your connections, your health, your joy, and your sense of who you are.
What to do?
The following techniques don’t replace practical financial planning. Still, they do make it easier to approach money challenges with a clearer mind and a steadier emotional foundation, so you can think clearly and make decisions. Even if some of these tools feel a little “out there,” they’re worth trying because they give your mind room to breathe. Even if some of these tools are unfamiliar or feel a little “out there,” they may be worth trying (for more practical approaches, see below).
Compartmentalize- One of the most helpful skills is learning to compartmentalize — to keep money concerns in their own space rather than letting them spill into your relationships, your self‑esteem, or your sense of peace.
Deep breathing exercises - This helps release endorphins in your brain, which are "feel-good" hormones. It also helps reduce cortisol levels, which, when high, can decrease coping. Deep breathing techniques are practiced by taking a deep breath through your mouth using your diaphragm muscle located just beneath your lower ribs (instead of using neck, shoulder, and upper chest muscles), pausing, and then releasing the breath through the mouth. Repeat this several times.
Guided Imagery - Think of a relaxing situation or a place you have been and focus on only that - focusing on texture, smells, and visuals.
Mindfulness - This is when a person focuses on the present moment, feeling and experiencing the moment with awareness and acceptance, not judgment. This reportedly helps the fronto-limbic area of the brain, which is responsible, in great part, for emotional regulation and processing.
Progressive Muscle Relaxation Exercises: This is done by tightening muscle groups for eight seconds, then relaxing them for several seconds. Begin with facial muscles, with the face, moving to the scalp - tighten muscles for eight seconds, then relax; then the neck, doing with each muscle group of the chest, back, pelvis, extremities, and so on. This releases some tension and stress. If you do not have time to move through all of your muscle groups, do this with those muscles you believe have the most tension.
Analytical Meditation - This meditation involves focusing on an object or concept and attending only to that.
Body Scanning - Focus on a part of your body and feel relaxation, warmth, and release of tension.
Journaling: Write your thoughts in a journal
Talk to someone about your problem - friends, family: Don't worry, people who care about you are commonly concerned and want to help.
Practice affirmations - saying good things about yourself
Set realistic goals and work toward them: Start with small, achievable goals.
Listen to good music.
According to studies, Aromatherapy (especially with massage) can be an adjunct in the treatment of anxiety and depression.
Recognize and celebrate small successes.
Humor therapy - laugh or make yourself smile (usually used as an adjunct to other therapies).
For some people, spirituality can contribute to a deeper sense of control, purpose, hope, optimism, peace, and connection; potentially improving overall health and well-being.
Massage - Studies show that massage has been shown to help with anxiety and depression.
Counseling and Therapy - These often help: Sometimes just being able to talk to someone can help more than you know. The best therapies all have one common bond: establishing a trusting relationship. If a counselor is good, they can work with you on different ways to cope and provide therapy that will suit your needs. Some of the more popular of these are mentioned below.
On the practical side, consider these-
Make a budget and stick to it.
Break financial tasks into smaller, manageable pieces — getting a clear picture of income and expenses, creating a simple plan, and prioritizing essentials.
Reach out for support, whether that’s a financial counselor, a trusted friend, or a community resource, because money stress often feels heavier when carried alone.
Learning to spend less is something many people need to consider in this world of rising prices. It is another practical way to ease money‑related stress, and professionals often describe it as a skill rather than a sacrifice. It’s not about depriving yourself — it’s about becoming more intentional with where your money goes. When you understand your spending patterns, you can make small, realistic adjustments that protect the things that truly matter to you. Even modest changes can create breathing room and help you feel more in control. Over time, this kind of mindful spending builds confidence, reduces financial pressure, and supports your overall well‑being. Eat out less.
Politics and Media - Is it any wonder these days that people have all kinds of anxiety and depression surrounding the chaotic national and international events and politics? Rising concerns about healthcare, economics, violence, the environment, a rise in global tension, and/conflict. Politics and media can create a unique kind of stress — the constant stream of headlines, conflict, and emotionally charged commentary can leave people feeling overwhelmed, tense, or even hopeless. Professionals note that this kind of stress often comes from fear, uncertainty, and the feeling that so much is out of our control.
What can you do?
Use media wisely: Stay tuned but limit how much news and political content you consume, especially during high‑stress periods.
Take breaks from social media; develop your feed to reduce exposure to hostile or fear‑based content. Disconnect sometimes.
Recognize news and social overload: Practice relaxation and grounding techniques like deep breathing, mindfulness, or meditation to calm your nervous system. Transcend and get away from it.
Talk to others who have similar interests and concerns.
Set boundaries around political conversations — step away when discussions become unproductive or emotionally charged.
Focus on what you can control, such as your own actions, values, and how you show up in your community.
Engage in respectful, constructive dialogue rather than debates that escalate tension or division.
Channel your energy into meaningful action — volunteering, advocacy, or community involvement can reduce uneasy feelings; your actions may even lead to positive outcomes—for you and others.
Balance engagement with rest
Protect your relationships by recognizing when political differences are straining them and setting healthy limits around those conversations.
Seek support from a mental health professional if political stress becomes overwhelming or begins affecting sleep, mood, or daily functioning.
Practice self-care (sleeping well, healthy eating, relaxing, indulging yourself sometimes)
Plan for uncertain times but avoid ruminating on worst‑case scenarios.
Think those sound too simple? Try a few. How you feel shapes your whole world, and small actions can shift that feeling.
White Coat Syndrome is another story. This is a fairly common condition I see in our patients. It is a conscious (or unconscious) stress response that occurs when a patient is getting their blood pressure checked in a healthcare provider's office. A persistent and predictable problem in certain people, the blood pressure spikes every time a healthcare provider takes a person's blood pressure in the clinic or office, but it is normal when the patient checks it at home. Some current beliefs attribute this to a possible neuroendocrine response where the anticipation or "fear" of having high blood pressure (in a healthcare provider's office) travels to the limbic area of the brain, causing an increase in chemicals that transiently elevate the blood pressure. Most sources consider white coat syndrome readings around 140/90 (either or both numbers can be elevated, but usually it is the top or systolic reading).
What to do? Check your blood pressure when you get home from the healthcare provider's office to be sure it really is coming down. Be sure your blood pressure monitor is accurate - compare it with someone else's. If it is white coat syndrome, there are relaxation exercises (below) you can try just before your appointment.
If it is only a transient and relatively low spike, it is fine. My question is, if it becomes elevated at the healthcare provider’s office, what does it do when you are stressed at work? When driving in traffic? When “debating” with a family member? Is your blood pressure that sensitive to stress? Monitor your blood pressure: Continue to check it periodically to ensure it is not trending upward. If you have concerns about the problem, speak to your healthcare provider.
Other Ways to Handle Stress
Anxiety and depression may feel very different, but they often occur concurrently - often one predominates over the other. They’re frequently treated with similar techniques — and sometimes the same medications — because both conditions involve disruptions in the same neurotransmitter systems, especially serotonin, norepinephrine, and sometimes dopamine. When these chemical messengers aren’t communicating smoothly, the brain’s mood and stress circuits can become overactive (as in anxiety) or under‑responsive (as in depression). Because the same systems are involved, treatments that help stabilize these neurotransmitters — including certain medications and holistic practices — can improve both conditions.
(see: https://www.webguidetohealthcare.com/mental-health-overview). Because the same systems are involved, treatments that help stabilize these neurotransmitters — including certain medications and holistic practices — can improve both conditions.
Holistic measures like exercise, mindfulness, sleep regulation, and stress‑reduction techniques also support these same brain pathways. They help calm the nervous system, improve emotional regulation, and strengthen neuroplasticity, which benefits both anxiety and depression. That’s why professionals often use similar tools for both: they’re working with the same underlying biology, even if the symptoms look different on the surface. Consider the following.
Stress Relief Strategies:
Decide if, when, and how you can deal with the stressful situation or how to avoid it (if it is avoidable)
Reduce stress - Very often, there is a strong association between stress and depression.
Exercise, walking - Studies show that exercise can help relieve depression.
Meditation and relaxation exercises:
-Deep breathing exercises - This helps release endorphins in your brain, which are "feel-good" hormones. It also helps reduce cortisol levels, which, when high, can decrease coping. Deep breathing techniques are practiced by taking a deep breath through your mouth using your diaphragm muscle located just beneath your lower ribs (instead of using neck, shoulder, and upper chest muscles), pausing, and then releasing the breath through the mouth. Repeat this several times.
-Guided Imagery - Think of a relaxing situation or a place you have been and focus on only that - focusing on texture, smells, and visuals.
-Use Mindfulness - This is when a person focuses on the present moment, feeling and experiencing the moment with awareness and acceptance, not judgment. This reportedly helps the fronto-limbic area of the brain, which is responsible, in great part, for emotional regulation and processing.
-Progressive Muscle Relaxation Exercises: This is done by tightening muscle groups for eight seconds, then relaxing them for several seconds: Begin with facial muscles, with the face, moving to the scalp - tighten muscles for eight seconds, then relax; then the neck, doing with each muscle group of the chest, back, pelvis, extremities, and so on. This releases some tension and stress. If you do not have time to move through all of your muscle groups, do this with those muscles you believe have the most tension.
-Analytical Meditation - This meditation involves focusing on an object or a concept and focusing on only that.
-Body Scanning - Focus on a part of your body and feel relaxation, warmth, and release of tension.
-Reiki is a practice whereby a person connects with a universal positive energy. There are quite a few online sources with free instructions; additionally, many instructors also teach these methods in person.
Journaling: Write your thoughts in a journal
Talk to someone about your problem - friends, family: Don't worry, people who care about you are commonly concerned and want to help.
Practice affirmations - saying good things about yourself
Set realistic goals and work toward them: Start with small, achievable goals.
Listen to good music.
According to studies, Aromatherapy (especially with massage) can be an adjunct in the treatment of depression.
Recognize and celebrate even small successes.
Humor therapy - laugh or make yourself smile (usually used as an adjunct to other therapies).
Light therapy - May help seasonal and non-seasonal depression in conjunction with serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs).
For some people, spirituality can contribute to a deeper sense of control, purpose, hope, optimism, peace, and connection; potentially improving overall health and well-being.
Massage - Studies show that massage has been shown to help with anxiety and depression.
Counseling and Therapy - These often help: Sometimes just being able to talk to someone can help more than you know. The best therapies all have one common bond: establishing a trusting relationship. If a counselor is good, they can work with you on different ways to cope and provide therapy that will suit your needs. Some of the more popular of these are mentioned below.
Medicinal and Herbal Approaches to Stress
Many of the following are used for both stress and anxiety.
Over-the-Counter Approaches to Anxiety
There are no actual over-the-counter medicines for stress, although a somewhat sedating antihistamine might help a person feel more relaxed.
Benadryl/diphenhydramine. See label or speak to a pharmacist. Best to start on a low dose.
Alternative and Herbal Approaches to Stress and Anxiety
Kava kava (liver concerns)
Vitamins B6 and B12 (increase serotonin and melatonin), vitamin D , and Omega 3s
Aromatherapy (especially lavender, chamomile, and other calming scents)
5-HTP (numerous interactions)
Prescriptive Treatments
The following medications are primarily used for anxiety. They're not first-line medications for stress. If a person is experiencing an acute stress response, a healthcare professional might prescribe one of the following on a short-term basis. They can work well on their own, but usually work best when used in conjunction with adjunctive approaches. It is important to note that many of these work within a different time frame (outlined below).
Barbiturates and benzodiazepines increase GABA, the brain’s main inhibitory neurotransmitter. This reduces activity in several brain regions involved in anxiety, including the amygdala. These medications can be very effective for acute, significant anxiety, but they also carry a high risk of dependence, so they are not recommended for daily or long‑term use. They have immediate effects.
SSRIs - (Common examples: citalopram/Celexa, escitalopram/Lexapro, fluoxetine/Prozac, fluvoxamine/Luvox, paroxetine/Paxil, sertraline/Zoloft, vortioxetine/Trintellix). SSRIs increase the availability of serotonin in the brain. They help strengthen cortical (thinking) pathways, which can support therapy, and they help reduce overactivity in the amygdala. Most people experience the full therapeutic effect in 4–6 weeks, though some notice early improvements in 1–2 weeks.
SNRIs - Serotonin–norepinephrine reuptake inhibitors (SNRIs) — such as Effexor (venlafaxine), Cymbalta (duloxetine), and Pristiq (desvenlafaxine) — increase both serotonin and norepinephrine in the brain. These medications can help reduce overactivity in the amygdala, the region involved in fear and threat processing. Some people notice early, subtle changes (like improved energy or reduced physical tension) within the first 1–2 weeks, but the full therapeutic effect typically develops over 4–6 weeks as the brain adapts to the increased neurotransmitter levels.
Mirtazapine is an antidepressant that is sometimes used off‑label for anxiety. It influences several neurotransmitter systems and can increase the release of serotonin and norepinephrine. It also has calming, sedating properties for many people, which may help with sleep‑related anxiety. Mirtazapine can start helping with sleep, appetite, and energy within the first 1–2 weeks, but mood and anxiety improvements usually take 4–8 weeks.
Busparone (Buspar) is an anti‑anxiety medication that works differently from SSRIs and SNRIs. It increases serotonin activity and reduces dopamine activity in certain brain regions, including the amygdala — a region involved in fear and threat processing. It is non‑sedating and does not cause dependence, which is why it’s sometimes chosen for generalized anxiety. Buspirone works gradually. Most people begin noticing benefits after 2–4 weeks, and the full effect often takes 4–6 weeks.
Hydroxyzine, an antihistamine, has somewhat sedating effects. These do not treat the underlying anxiety, but they can create a calming or drowsy effect for short‑term situations. Hydroxyzine works quickly — most people feel calming or sedating effects within 15–60 minutes, and the medication reaches peak effect around 2 hours.
So, When Does Stress Become Generalized Anxiety? During stressful times, hormones such as epinephrine, norepinephrine, and other catecholamines rise temporarily and activate the amygdala, the brain’s center for emotion and the “fight‑or‑flight” response. This is normal and adaptive in short bursts. But when stress repeatedly activates the amygdala over time, the brain can shift into a more persistent state of hyper‑alertness. For some people, this ongoing activation can contribute to the development of generalized anxiety disorder. That’s why it’s so important to address stress early — before it becomes a long‑term pattern. So it is good to head off stress at the pass.
No relief from stress? You might be dealing with more than everyday worries. Learn more about Generalized Anxiety Disorder and how to manage it.
