Stress & survival: When it helps, when it harms, and what to do about it

Stress - a word we are all familiar with and one that often carries negative connotations. In conversations I have (daily) with colleagues and clients, friends and family, stress is wrapped up in feelings of overload and overwhelm. It shows up in the life-juggle of busy people trying to balance work, childcare, relationships, life admin, caring for others, travel, expectations and aspirations.

Our stressors come from many places - work, environment, culture, social, exercise, health and performance.

But what is stress and can stress actually be helpful?

Stress isn’t the enemy

In short - yes, stress can be a good thing.

At its foundation, our stress response is actually the body’s way of keeping us safe. Often called our fight or flight response, it is designed to activate in short bursts when we need it most. When triggered, our body prepares us for action. Our heart rate increases, our pupils dilate, blood is directed to the brain and muscles, and we become more alert and vigilant.

This response evolved to help us survive danger. Thousands of years ago it may have helped us escape a predator. Today, it can help us step up to deliver a presentation, sit an exam or deal with an important challenge.

In these short bursts, stress can enhance performance. It sharpens focus, mobilises energy and helps us rise to the occasion.

The problem is not stress itself - it’s being stuck in stress mode for too long.

The hidden cost of stress

The stress response is really effective, but it’s also energetically expensive.

When the body activates its stress response, it prioritises systems that support immediate survival. At the same time, other functions that are not considered urgent are temporarily dialled down.

These include digestion, reproduction, repair and long-term immune function.

This trade-off makes sense in a short-term emergency. If we need to run from danger, digesting lunch isn't the priority.

However, our bodies are designed to move in and out of this state. After the challenge passes, the nervous system should shift back into what’s called our rest and digest mode. This is when we absorb nutrients, repair tissues, regulate hormones and restore energy.

Health relies on our ability to move between these two states.

The accelerator and the brake

In clinic, the nervous system is often compared to a car. The stress response is the accelerator. It mobilises us into action. But we also need a brake.

In the body, this braking system is supported by the calming branch of our nervous system, with the vagus nerve playing a key role. Various hormones and neurotransmitters help support this calming state too, including oxytocin (sometimes called the connection or love hormone), GABA, serotonin and melatonin, as well as reproductive hormones such as oestrogen and progesterone.

When these systems are working well, we can respond to stress when needed and then return to a calmer, restorative state afterwards.

When stress becomes chronic

For many people today, stress is no longer an occasional event. Instead, it becomes a constant background state. It can feel like the accelerator is permanently pressed down while the brakes struggle to engage.

Over time, our bodies can become so used to operating in this “always on” mode that slowing down actually feels uncomfortable.

Signs of this in our bodies are feeling wired but tired, struggling to switch off at night, or finding it difficult to truly relax. Tolerance for anything 'extra' is lost even if it's things you previously enjoyed.

The good news is that our nervous system is incredibly responsive. It is always looking for cues about whether the environment is safe or threatening.

When we consistently provide signals of safety, we can begin to support the body in moving back towards balance.

Top tips - supporting your body back to balance

Rebalancing our nervous system doesn’t usually come from one big change. Instead, it comes from small, consistent signals that tell the body it is safe to slow down.

Here are some of the helpful foundations I often talk about with clients.

1. Restore your rhythm

Our bodies thrive on rhythm and predictability.

• Natural light in the morning and darkness in the evening send important signals to our internal clock and help regulate hormone production. Even a few minutes of morning daylight can make a difference.

• Sleep is another key pillar. When we are stressed it’s easy to stay up scrolling, feeling wired even when we are tired. Building a gentle wind-down routine can help the body prepare for sleep. A short walk after dinner, some light stretching, a magnesium foot bath, or swapping the phone for a book or music can all help signal that it’s time to slow down.

• Regular meals are important too. While longer fasts can be beneficial in some contexts, during periods of high stress the body often responds better to predictable nourishment.

  
  

2. Balance your blood sugar

The blood sugar rollercoaster can place additional strain on the body.

Meals high in refined carbohydrates can cause a rapid spike in blood sugar followed by a crash. When blood sugar dips too low, the body releases cortisol to bring levels back up - essentially triggering another stress signal.

• Eating three balanced meals each day that include protein, fibre, healthy fats and complex carbohydrates can help keep blood sugar steadier and support energy levels.

• If snacks are needed, aim for something that includes protein and fibre alongside whole carbs and healthy fats.

  
  

3. Send signals of safety

Some of the most powerful ways to calm the nervous system are surprisingly simple and deeply human.

• Connection, laughter and movement all send powerful safety signals to the body.

• Hugging, spending time with friends, singing, dancing, walking outdoors, practising yoga or simply sitting in nature can all help shift the nervous system toward a calmer state.

These moments don’t have to be long or complicated. Small pockets of joy and connection throughout the day can make a meaningful difference.

4. Reduce inflammatory load

• Our modern environment can place a constant strain on the body. Excessive screen time, ultra-processed foods, high sugar diets, alcohol and smoking can all increase inflammation and make it harder for the body to recover from stress.

• Focusing on nourishing whole foods, adequate protein, healthy fats, hydration and time away from constant digital stimulation can support the body’s natural resilience.

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Understanding stress

Stress is not something we can, or should, eliminate from our lives. It’s a natural and necessary part of being human. When we learn how to support our bodies to feel safe with rhythm, nourishment, rest and connection, we help our nervous system regain its natural flexibility.

Instead of living with the accelerator permanently pressed down, we begin to rediscover the balance between action and recovery. It’s often within that balance that we feel most energised, resilient and well.

Remember: Feeling burnt out or overwhelmed is not a weakness and pushing through and ignoring body signals doesn’t help. You can’t fix it by doing more.

Listen to your body's signals and lean in to less: use natural light signals, sleep, hydration, gentle movement, nature and nourishment to re-establish rhythm.

If you're feeling exhausted and overwhelmed and would like support in how to manage stress, provide your body with nourishing foods and build consistent change I can help. Book a call here or email me at: clinic@vickidaynutrition.com