Understanding Stress – And How to Manage It for Better Health

Stress has become part of everyday life. From busy schedules and financial worries to family responsibilities and unexpected events, it often feels unavoidable. But while stress is normal, long-term, unmanaged stress can take a serious toll on both body and mind.

At CLEAR Exercise Physiology, we believe that by understanding how stress works, you can take steps to manage it — protecting your health and building resilience for the future. That’s why we provide practical support for anyone looking for stress management in Canberra.

What is Stress?

Stress isn’t the situation itself — it’s your body’s response when the demands of life outweigh the resources you have to cope. This “stress response” triggers the fight, flight, or freeze reaction, releasing hormones like adrenaline and cortisol. In small bursts, this reaction can be helpful, sharpening focus and giving you the energy to act.

But when stress becomes chronic, the constant release of stress hormones can:

• Increase the risk of heart disease and high blood pressure

• Suppress the immune system

• Disturb sleep, digestion, and mood

• Increase inflammation, which is linked to fatigue and chronic conditions

• Lead to anxiety, depression, or feelings of being “stuck”

Types of Stress

Not all stress is harmful. Some stress can be positive, motivating us to perform better or adapt to new challenges. But when stress is overwhelming, it turns into distress.

• Acute Stress – short-term, like a deadline or argument

• Episodic Stress – recurring stressful events or ongoing pressure

• Chronic Stress – long-lasting strain that wears the body down over time

How Stress Shows Up in the Body

Physical and emotional signs of stress include:

• Racing heart, increased blood pressure, shallow breathing

• Digestive issues, bloating, or appetite changes

• Fatigue, headaches, and muscle tension

• Irritability, mood swings, or loss of focus

• Lowered immunity and more frequent illness

Everyone experiences stress differently, but recognising these signs is the first step to making changes.

Stress Management Strategies

The goal isn’t to eliminate stress entirely — it’s about building better coping strategies. Some proven ways include:

• Exercise – 30–45 minutes of aerobic and strength training reduces stress hormones, boosts mood with endorphins, and relaxes tight muscles

• Mindfulness, meditation, or yoga – calm the nervous system, reduce blood pressure, and improve resilience

• Nutrition – eat a balanced diet rich in whole foods, reduce caffeine and alcohol, and stay hydrated

• Sleep – maintain a consistent bedtime routine and aim for 7–8 hours each night

• Social connection – supportive relationships reduce feelings of isolation and provide encouragement during tough times

• Mindset shifts – positive self-talk, laughter, and gratitude can transform how we perceive challenges

CLEAR EP – Stress Management Canberra Specialists

Stress may be part of life, but it doesn’t have to control you. At CLEAR EP, we provide personalised exercise programs that reduce stress, improve mood, and strengthen both body and mind. Together, we’ll help you create realistic routines that support long-term health and wellbeing.

Book your consultation today at clearep.com.au/online-bookings. Take the first step towards better stress management in Canberra and discover how movement can restore balance in your life.