Stress comes in many different forms. You might get hurt, breathe in something unhealthy, or feel overwhelmed by school or work. These all seem like very different situations, but your body reacts to them in almost exactly the same way. This is because the human body has one main ‘alarm system’ that turns on whenever something feels unsafe or out of balance. Keep reading to discover the 3 types of stress and 7 strategies to manage stress.

1) Physical Stressors: Your body sees these as signs that something may be physically wrong and reacts quickly to protect you. An injury, exercising too hard, extreme heat or cold, getting over-tired, and pain are forms of physical stressors.

2) Chemical Stressors: These make your body think its internal environment is not safe. Pollution or toxins in the air, alcohol, drugs, or chemicals in food and household products, low oxygen, high blood sugar, and chemicals released during inflammation or sickness are chemical stressors.

3) Emotional Stressors: Even though emotional stress is not physical danger, your brain and body react in the same way. This is why worrying, feeling scared, work or school stress, arguments, and feeling sad can make your heart race as if you were running.

No matter what type of stress you face, your body activates two major systems to help protect you. The “Fight‑or‑Flight” Response (Sympathetic Nervous System) is the body’s fast response to any stressor. It happens in seconds, when your brain senses stress sending signals to release the chemicals adrenaline and noradrenaline. Your heart rate and breathing increase, your stomach slows down, you become more alert, and your muscles get ready to move. This Fight or Flight response is still activated today whether you are running from danger or stressed about a text message or email.

If the stress keeps going, your body turns on a slower system called the HPA axis. This causes the release of Cortisol. Too much cortisol for too long is detrimental, which is why long‑term stress is not healthy. When stress is prolonged, it also affects your immune system. Long‑term stress can weaken your immune system and make you get sick more easily. This explains why people often catch colds or feel run‑down during stressful times.

Stress happens to everyone, and a little bit of stress can even be helpful. But when stress lasts too long, it can make you feel tired, overwhelmed, or sick. Here are simple strategies that can help your body and your mind calm down.

1. Breathe and Calm Your Body: Deep breathing is one of the easiest ways to calm your body. Slow breathing tells the brain that you are safe. Take 3-5 deep breaths anytime you feel worried, anxious, or stressed. It is also great to do it upon waking and before going to sleep.

2. Remove Chemical Stressors: Check your diet and home for chemical toxins and nervous system disruptors.

3. Move Your Body: Movement helps release feel‑good chemicals (endorphins and others), which reduce muscle tension, and lower stress hormones. Do your favorite type of movement; it will switch off your stress response.

4. Take Care of Your Basic Needs: Get enough sleep, drink water throughout the day, eat regular meals, avoid sugar, and not too much caffeine.

5. Talk It Out: Talking through a stressful situation helps your mind and body release it. If you do not want to talk about it, write about it to let it go.

6. Take Breaks from Screens:The light from screens and at times the information you look at is stressful to your body and brain. Using blue blocker glasses, taking a 5-minute screen break, and turning off notifications on your phone can help.

7. Practice Stress‑Reset Activities: Listen to calming music, read your favorite novel, play with your pet, get outside, or take a warm shower or bath to calm and reset your nervous system.

It does not matter if you have physical, chemical, or emotional stress, your body and brain will respond the same. Use the above seven strategies to calm and reset your body and mind. Remember, it is never too late to make a Shift in Health.

Dr. Wendy Henrichs of Timber Land Chiropractic provides comprehensive chiropractic and wellness lifestyle care. Dr. Wendy Henrichs is a Board-Certified Chiropractic Pediatrician and Nutrition Counselor. Timber Land Chiropractic is at 1 E. Courtney Street in Rhinelander. For more information, call 715-362- 4852 or visit www.timberlandchiropractic.com Instagram @drwendyhenrichs, LinkedIn, and Facebook