Everyday Anxiety

This is a nervous cat. She is uncertain about the wisdom of leaving her home.

The Science of Stress and Anxiety

At its core, stress is our body’s natural response to any demand or challenge, whether that challenge is positive (like preparing for a big presentation) or negative (like facing an unexpected problem). The physiological response to stress is driven by hormones such as cortisol and adrenaline, which trigger the “fight or flight” response. This can increase heart rate, sharpen focus, and prepare our bodies for action. Similarly, anxiety is an emotional reaction that often stems from stress, especially when it’s linked to fear of the unknown or perceived danger.

However, both anxiety and stress, when experienced in moderate amounts, are not inherently bad. In fact, these emotions can actually help us navigate life’s challenges and perform at our best.

The Benefits of Stress: The “Good” Stress

Stress, when experienced in manageable doses, can be a motivating force. It can push us to act, solve problems, and meet deadlines. This type of stress is often referred to as “eustress,” or positive stress. It’s the kind of stress that makes us feel energized and focused, like when we’re preparing for an important event or anticipating a new opportunity.

Eustress is the stress that helps you get things done and perform well under pressure. It heightens awareness, encourages problem-solving, and helps us tap into our resilience. Think about the excitement and energy you might feel when you’re starting a new job, studying for an exam, or getting ready for a special event. While you may feel some pressure, this type of stress often motivates you to focus, prioritize, and take action. This "good stress" can help you grow and thrive in a fast-paced world.

The Dark Side of Stress and Anxiety: When It Becomes Harmful

The problems arise when stress or anxiety become chronic or overwhelming. Prolonged stress—when it lingers beyond the point of immediate action—can have negative effects on both the mind and body. This kind of stress is called “distress,” and it can leave you feeling drained, overwhelmed, and out of control.

Chronic distress can cause a variety of health problems, including sleep disturbances, high blood pressure, anxiety disorders, and even depression. Additionally, if stress becomes a constant companion, it can lead to burnout, which leaves you feeling emotionally and physically exhausted, with little to no energy for the things that once motivated you.

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I recently attended a workshop where the facilitator talked about the journey toward burnout in a way that really resonated with me. He compared it to traffic lights: green, yellow, and red. The green light represents when you’re at your best, with everything in balance and running smoothly. Yellow is a caution light, signaling that something is off and it’s time to slow down and reassess. And then there's red, which is where burnout happens—a place where stress and anxiety have worn you down to the point of being completely drained.

It got me thinking—what are the signs that tell me I’m no longer in the "green light" zone? For me, it's subtle at first. I start to have trouble sleeping, my energy dips, and I find myself snacking too much, reaching for comfort food like it’s going out of style. I don’t feel like leaving the house, and the idea of exercising suddenly feels like a huge burden. These are my early warning signs. When I notice them, I know I’m drifting into the yellow zone.

To help catch myself before things get too far, I’ve made a pact with a couple of friends and my kids. If they notice me slipping into yellow, they have permission to call me out on it. It’s not always easy to admit when you're not doing well, but this support system has been crucial for me. When I do catch myself in yellow, I immediately take action. I reassess my work-life balance and see if there's anything weighing on me—emotionally or mentally—that might be causing stress. I also check in with my brain health. Am I eating too many simple carbs? Not getting enough exercise? Skipping sleep? Falling out of routine? These are all things I need to pay attention to when I'm in yellow.

If I let things slide too long, I find myself in the red zone. For me, the red zone is where things get serious. It's when I start to feel physical symptoms like high blood pressure and even skin rashes. At that point, I’m not just mentally exhausted, I’m physically feeling the toll of ignoring my body’s signals. It’s a pretty rough place to be, and honestly, not a good place to be at all. But, by then, I’ve ignored all those little yellow light warnings.

Everyone’s red zone will look a little different. For some, it might be anxiety attacks, for others, it could be trouble with relationships or work performance. The key is to know what your “yellow” and “red” zones look like before you get there. When you’re in a good space, take some time to write out what the signs are in each zone. What does green look like for you? What about yellow? And what does red feel like? Because believe me, when you’re sliding from yellow to red, you might not even realize it until you’re deep into burnout.

By being aware of your warning signs and checking in with yourself regularly, you can catch burnout before it hits. So take care of yourself, listen to the yellow lights, and make sure you’re doing what you can to stay in the green!