Work deadlines. Family situations. Finances. Kid’s PSLE. Health problems… Are the veins in your temple acting up? That could be the work of our good old friend called stress.

This response is a universal human experience, so much so that our body has a pre-programmed way of reacting to pressure and challenges — changes in our lives that demand immediate attention. In 1915, physiologist Walter Bradford Cannon coined the term “fight or flight response”, which describes the body’s instinctive preparation to either confront a threat head-on (“fight”) or escape from it quickly (“flight”).

In other words, this reaction is a normal bodily response and can even have a positive effect. These responses sharpen mental alertness and provide the motivation needed to tackle life’s demands.

When Too Much is Too Much (What does this mean?)

Problems arise when the body remains in a heightened state of tension for prolonged periods. In June 2024, a survey conducted by health technology provider Telus Health found that, of its 1,000 participants polled in Singapore, almost half stated that they end each workday feeling exhausted. After analyzing the broader findings, Telus Health concluded that the results reflected a “highly strained society.”

And just like overexercising, prolonged exposure to pressure can lead to wear and tear on the body. Over time, this may manifest as physical, psychological, or behavioral symptoms.

Physical symptoms for stress

• Aches and pains
• Chest pain or heart palpitations
• Exhaustion or insomnia
• Headaches, dizziness or shaking
• High blood pressure (hypertension)
• Muscle tension or jaw clenching
• Stomach or digestive problems
• Trouble having sex
• Weakened immune system

Psychological symptoms for stress

• Anxiety or irritability
• Depression
• Panic attacks
• Sadness

Behavioral symptoms for stress

• Alcohol use disorder
• Gambling disorder
• Overeating or eating disorders
• Compulsive sexual behaviour and buying-shopping or internet addiction
• Smoking
• Substance use disorder

Getting Stress Relief

While circumstances may be beyond our control, how we respond to them is not. When ongoing pressure begins to affect well-being, certain activities can help calm both mind and body.

Exercise. Research shows that just 20 to 30 minutes of daily cardio can help ease mental strain. Whether it’s a jog, a gym session, or a brisk walk, physical movement releases endorphins while improving overall fitness — a win-win.

Leisure. Make time for activities you enjoy. Gardening, walking in nature, listening to music, reading, or watching a movie can help shift your focus away from daily worries. These moments of mental rest often bring fresh perspectives and renewed energy.

Eat Well. Some people stress-eat, which is often a counter-productive way of dealing with stress. Overconsumption of high-fat or sugary foods may worsen mood and energy levels. Refined carbohydrates like cookies and chips can cause blood sugar spikes followed by crashes, increasing irritability. A balanced diet — including foods like eggs, avocados, and walnuts — supports mood regulation and sustained energy.

Breathing Exercises. Short on time and feeling overwhelmed? Take five minutes to focus on your breathing. Inhale slowly through your nose, allowing your belly to expand. Count to three, pause briefly, then exhale through your nose, counting to three again. Visualise calm with each inhale and tension leaving with each exhale. If time permits, yoga is another excellent option, combining movement, mindfulness, and controlled breathing.

These are just some ways to keep your stress response under control. They are not one-size-fits-all solutions – it’s really up to which methods resonate with you.

Our key advice will be taking active steps to address your stressors. Beyond performing these stress-relieving exercises, do speak to a friend or family member if you feel overwhelmed. Also, consider seeking professional help if necessary.

Don’t let excessive stress get the better of you. Remember, you’re never alone!

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