Stress doesn’t always look stressful

Internally, we all respond to stress the same: our blood pressure rises, our heart pumps faster, and our muscles constrict. When stressed, our bodies work hard and drain our immune system. Externally, however, people tend to respond to stress in three different ways: some become angry and agitated, others space out or withdraw, and still others freeze up.

The best way to quickly relieve stress may relate to your specific stress response. Read on to find out where you fit in.

How do you act when stressed?

Psychologist Connie Lillas uses a driving analogy to describe the three most common ways people respond when they’re overwhelmed by stress:

• Foot on the gas. An angry or agitated stress response. You’re heated, keyed up, overly emotional, and unable to sit still.
• Foot on the brake. A withdrawn or depressed stress response. You shut down, space out, and show very little energy or emotion.
• Foot on both gas and brake. A tense and frozen stress response. You “freeze” under pressure and can’t do anything. You look paralyzed, but under the surface you’re extremely agitated.

Quick stress relief basics

here are countless techniques for preventing stress. Yoga and meditation work wonders for improving our coping skills. But who can take a moment to chant or meditate during a job interview or a disagreement with your spouse? For these situations, you need something more immediate and accessible. That’s when quick stress relief comes to the rescue.

The speediest way to stamp out stress is by engaging one or more of your senses. Sensory input draws on your senses—including your sense of sight, sound, taste, smell, touch, and movement—to rapidly calm and energize yourself.

The key to practicing quick stress relief is learning what kind of sensory input helps your particular nervous system find calm and focus quickly. Everyone responds to sensory input a little differently, so an awareness of your preferences is essential for reducing stress.

Recognize stress

Many people may simply not recognize how stressed they are. Acknowledging stress is the first step in lessening its impact. Note your response. Are you losing it? Withdrawing? Freezing? How does your body feel? Do you always feel a little anxious, tense, or depressed?

Identify your body’s response

Hush the voice that’s telling you, ‘Oh, I’m fine.” Notice how you’re breathing has changed. Are your muscles tense? Awareness of your physical response to stress will help regulate the tension when it occurs.

When you're tired, your eyes feel heavy and you might rest your head on your hand. When you're happy, you laugh easily. And when you are stressed, your body lets you know that too. Try to get in the habit of paying attention to your body's clues.

Here are some tips for recognizing when you're stressed:

• Observe your muscles and insides. Are your muscles tight/sore? Is your stomach tight or sore? Are your hands clenched?
• Observe your breath. Is your breath shallow? Place one hand on your belly, the other on your chest. Watch your hands rise and fall with each breath. Notice when you breathe fully or when you "forget" to breathe.