Stress is part of life but you do not have to carry it alone

For some, it shows up as poor sleep. For others, it looks like headaches, stomach problems or feeling constantly on edge.

“We all have stress. Stress is part of being human,” said Dr. Emily Campbell, HMG Primary Care and Sports Medicine physician. “Stress can be a motivator, make us resilient, and push us to do great things. But when the balance tips and stress never lets up, that’s when it starts to affect our health.”

At Holston Medical Group, we believe better health is built over a lifetime. Understanding stress, how it impacts the body and knowing when to seek support can help protect both your physical and mental well-being.

Stress is often thought of as a mental or emotional issue, but its effects go much deeper. According to Dr. Campbell, the body and mind cannot be separated.

“We can’t have a healthy body if we don’t have a healthy mind,” she explained. “The mind-body connection is very real. For a long time, medicine treated them as separate, but we know now they are constantly communicating with each other.”

When stress stays high for long periods, the body reacts as if it is in constant danger. This can disrupt sleep, digestion, focus and even increase pain.

“Sometimes people don’t realize that the stress they’re experiencing is what’s driving their physical symptoms,” Dr. Campbell said. “They come in for headaches, stomach issues or fatigue, and stress is often a big part of the picture.”

Because stress builds slowly, many people dismiss the signs or assume feeling overwhelmed is normal. Dr. Campbell sees this often in primary care.

“Most office visits today include some level of mental stress, whether patients say that directly or not,” she said. “People might talk about trouble sleeping, foggy thinking, irritability or just not feeling like themselves.”

Common signs stress may be affecting your health include:

• Trouble falling or staying asleep
• Feeling tired even after rest
• Headaches, neck or back pain
• Stomach discomfort or bloating
• Anxiety, sadness or constant worry
• Trouble focusing or making decisions

Left unaddressed, ongoing stress can increase the risk of chronic conditions and make existing health issues worse.

Modern life makes it harder for the body and mind to rest. Dr. Campbell points to constant stimulation, especially from screens, as a major source of stress.

“We don’t always think of our phones as something we consume, but they affect the brain just like food or alcohol,” she said. “We’re scrolling every few seconds, opening new tabs in our brain without ever closing them.”

This overload keeps the brain in a constant state of alert.

“Our brains like to complete loops,” she explained. “When we take in information without finishing or processing it, those loops stay open. Then we wonder why we wake up tired, can’t focus and feel mentally exhausted.”

Over time, the body never fully resets.

“If the body thinks it’s always fighting a tiger, it shuts down things like digestion and repair,” Dr. Campbell said. “That’s when physical symptoms can start to appear.”

While stress can feel overwhelming, relief does not require huge changes. Dr. Campbell encourages small, simple actions that help the body calm down.

“The cure is often in the body,” she said. “If stress lives in our head, we have to get into our body to calm it.”

She recommends:

• Short walks or gentle movement
• Standing up, climbing one flight of stairs or stretching
• Deep breathing, breathing out twice as long as you breathe in

“If you do anything for three to five minutes, you can change your physiology,” Dr. Campbell said. “When your physiology changes, your brain follows.”

Other supportive habits include:

• Getting seven or more hours of sleep
• Eating regular, balanced meals
• Taking breaks from social media and news
• Limiting alcohol, caffeine and tobacco

“These steps don’t erase stress,” she added. “But they help create space so your body and mind can reset.”

Everyone has stressful days, but when symptoms linger or feel new, it may be time to speak with a provider.

“If something lasts longer than a couple of weeks or feels different from what you’ve experienced before, that’s important information,” Dr. Campbell said. “That’s when having an honest conversation with a provider really matters.”

She emphasizes the value of long-term relationships in primary care.

“Working with someone who knows you, who’s seen you through different seasons of life, helps us understand what’s normal for you and what’s changed,” she explained.

At Holston Medical Group, caring for the whole person is at the center of everything we do. Our primary care providers listen, support and partner with patients through every phase of life.

Stress is something everyone experiences, but it should never feel like something you have to manage alone.

If you are struggling with signs of stress or feel overwhelmed, contact your HMG provider or establish care with an HMG primary care provider today. Together, we can create a plan to help you manage stress and build better health for life.