How to Spot the Stress Response in Your Body (Before It Escalates)

During a training session with first responders, I asked, “How do you know when you’re stressed?” The room fell silent. After a pause, someone finally said, “I just feel off.” Others nodded in agreement.

The truth is, stress starts in the body before we even realize it. Muscle tension, shallow breathing, and an increased heart rate are all early warning signs. But if we don’t recognize them, stress builds until it becomes overwhelming, affecting our mood, decision-making, and even our health.

The good news? If we learn to identify stress responses early, we can take control before stress takes control of us.

The Science Behind Stress in the Body

Stress activates the autonomic nervous system, triggering the sympathetic response (the fight-or-flight mode). This causes the release of cortisol and adrenaline, increasing heart rate, muscle tension, and alertness (McEwen, 2007).

If stress isn’t managed, these physiological responses become chronic, leading to burnout, anxiety, and even physical health problems like high blood pressure and inflammation (Sapolsky, 2004).

The key to preventing stress overload is catching it early. Here are three science-backed ways to recognize and manage stress before it escalates.

1) Track Your Physical Symptoms

One of the earliest ways stress shows up is through physical sensations. The problem is, we often ignore these signs until they become painful or disruptive.

Why It Works:

• Studies show that physical symptoms (like muscle tightness, headaches, and digestive issues) often appear before psychological stress is consciously recognized (Sapolsky, 2004).

• Regularly checking in with your body can help you intervene before stress builds up.

How to Use It:

• Take 60 seconds daily to do a quick body scan. Start from your head and move down to your feet. Notice any tightness, discomfort, or shallow breathing.

• Keep a journal of physical symptoms that appear during stressful days. Patterns will start to emerge.

Try This: Set a reminder to check in with your body three times a day. Ask yourself, Where am I holding tension right now?

2) Use the "Name It to Tame It" Method

Have you ever felt overwhelmed but couldn’t pinpoint exactly why? Neuroscientist Dr. Dan Siegel calls this the "Name It to Tame It" technique—the simple act of labeling emotions to reduce their intensity.

Why It Works:

• Brain scans show that naming emotions reduces activity in the amygdala (the brain’s fear center) and increases activity in the prefrontal cortex, which helps with emotional regulation (Lieberman et al., 2007).

• Identifying stress gives you the power to do something about it, rather than just feeling overwhelmed.

How to Use It:

• When you feel stressed, pause and ask: What am I feeling right now? (e.g., frustration, anxiety, pressure).

• Say it out loud or write it down: “I’m feeling overwhelmed because my workload is too high.”

• Acknowledge it without judgment. This alone can reduce stress intensity.

Try This: Next time you feel overwhelmed, instead of saying, “I’m so stressed,” be specific: “I feel tense because I have too many deadlines.” You’ll immediately feel more in control.

3) Build Self-Awareness Through Mindfulness

Mindfulness isn’t just about meditation—it’s about paying attention to what’s happening in your body in real time.

Why It Works:

• Mindfulness reduces the body’s stress response by lowering cortisol levels (Creswell et al., 2007).

• Practicing mindfulness regularly strengthens the brain’s ability to detect and regulate stress (Hölzel et al., 2011).

How to Use It:

• Start your day with a mindful check-in: How does your body feel? What’s your mood like?

• When stress hits, take a mindful pause: Close your eyes, take three deep breaths, and focus on the present moment.

Try This: Every morning, before reaching for your phone, take 30 seconds to tune into your body. Notice any stress signals and set an intention for the day.

Final Thoughts: Small Adjustments, Big Impact

Stress isn’t the enemy—it’s a signal. Your body is always communicating with you, and when you listen, you can take action before stress becomes overwhelming.

By tracking physical symptoms, naming your emotions, and practicing mindfulness, you can develop early stress awareness—a skill that will serve you for life.

References

• Creswell, J. D., Way, B. M., Eisenberger, N. I., & Lieberman, M. D. (2007). Neural correlates of dispositional mindfulness during affect labeling. Psychosomatic Medicine, 69(6), 560-565.

• Hölzel, B. K., Carmody, J., Evans, K. C., Hoge, E. A., Dusek, J. A., Morgan, L., & Lazar, S. W. (2011). Stress reduction correlates with structural changes in the amygdala. Social Cognitive and Affective Neuroscience, 5(1), 11-17.

• Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., Tom, S. M., Pfeifer, J. H., & Way, B. M. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421-428.

• McEwen, B. S. (2007). Physiology and neurobiology of stress and adaptation: Central role of the brain. Physiological Reviews, 87(3), 873-904.

• Sapolsky, R. M. (2004). Why zebras don't get ulcers: The acclaimed guide to stress, stress-related diseases, and coping. Henry Holt and Company.