Lesson 1: How Stress Shows Up in Your Body and Mind

Stress is not just something you “feel”; it’s something your body and nervous system experience. Your nervous system is constantly assessing for safety and scanning for danger. When it detects perceived threats or is overloaded, it reacts automatically.

This can show up physically as muscle tension, shallow breathing, headaches, digestive discomfort, fatigue, or restlessness. Emotionally, you might notice irritability, anxiety, numbness, or feeling easily overwhelmed. Mentally, stress often appears as racing thoughts, difficulty concentrating, or a sense that everything feels harder than it should.

These responses are not signs of weakness or failure. They are your system doing its job to protect you. When stress becomes chronic, however, your system can stay activated even when there is no immediate danger.

Learning to notice how stress shows up for you — without judgment — is the foundation of building calm.

Reflection:

• What physical sensations tell you that stress is building?

• What emotional or mental signs tend to appear first?

Practice:
Take 30–60 seconds to scan your body. Simply notice sensations without trying to change them. Awareness alone supports regulation.