Stress is feedback.
Stress isn’t just a feeling. It’s a signal. It’s our body and mind trying to get our attention.
The problem?
Most of us don’t listen until we’re already overwhelmed.
Let me explain.
There are two types of stress:
1. Acute stress. This is the spike. It’s our heart racing before a big pitch. An argument out of nowhere. A traffic jam that throws off our entire morning.
2. Prolonged stress. This is the slow burn. This is the lingering tension when we feel stuck. The quiet frustration of unresolved conflict. That low-level anxiety of not knowing what’s next.
Both wear us down if we’re not careful.
But here’s the good news: stress follows patterns.
Once we see them, we can respond instead of just reacting. And that shift? It’s empowering. Even life-changing.
There are four causes of stress: uncertainty, conflict, lack of information, and loss of control.
The key is spotting them and responding with intention.
> Uncertainty - Get back to the basics.
Your brain craves stability. When you don’t know what’s next, your mind fills in the blanks usually with worst-case scenarios.
The fix? Simplify. Focus on what’s in your control.
Instead of spiraling…Will I get the job? Will this work out? Narrow your focus to small, daily wins. Polish the pitch. Make the call. Learn the skill. Do the next right thing. Action creates momentum.
Acute stress tip: Breathe slow and deep. 7 intentional breaths help reset your nervous system. Inhale: “This too…” Exhale: “…shall pass.”
Prolonged stress tip: Build structure. Routines and rituals give you something solid to stand on. Don’t skip the early morning meditation session or your pre-bedtime routine. These personal rituals save you.
> Conflict - Have the conversation.
Avoiding conflict doesn’t make it disappear. It just buries it deeper. And nothing is more exhausting than pretending everything’s fine when it’s not.
The answer? Have the conversation. Not to fight, but to clear the air.
Most people think conflict means going to war. It doesn’t. It’s just unspoken frustration waiting to be named.
Acute stress tip: Prepare. Write down what actually needs to be said. What do you need that individual to know? Who do you need them to be? What do you need them to do? Then ask yourself the same know/be/do questions.
Prolonged stress tip: Set a deadline. If this has been weighing on you for weeks, commit to a date and follow through. Deadlines are lifelines.
> Lack of information - Act on what you know.
Stress thrives in the unknown. We stall. We overthink. We wait for perfect clarity. But, what’s concealed can’t be healed.
The way forward? Act on what you know.
You don’t need every answer to take the next step. Clarity comes from action, not before it.
Acute stress tip: Break it down. What’s the first step, no matter how small? Do that.
Prolonged stress tip: Set a time limit. Give yourself 24 hours to gather info, then decide. And, don’t get trapped in paralysis analysis. The 80/20 rule applies here.
> Loss of control - Reclaim your time and energy.
Few things create more stress than feeling powerless. When life feels chaotic at work, in relationships, or just in general, it’s easy to feel like you’re just along for the ride.
The fix? Shift your focus to what you can control.
You can’t control the economy. You can’t control how other people react. But you can control your mindset, your effort, your schedule, your habits, and your attitude.
Acute stress tip: Ask, What’s one thing I can control right now? Put your attention and focus there, instead of worrying yourself to death.
Prolonged stress tip: Develop a weekly routine. These everyday habits keep you steady when life feels shaky. And, it will. Especially, when you face it head on.
Stress isn’t something to fear. It’s something you can use to your advantage.
Feeling uncertain? Simplify and focus on what you do know.
Avoiding conflict? Have the conversation.
Waiting for clarity? Take action.
Feeling powerless? Reclaim your time and energy.
I’m curious which one is hitting you the hardest right now?
Put pen to paper on it. Then focus on the one antidote you can put into practice today.
Remember: stress is feedback.
And, how you respond is everything.
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Steve Knox | Wichita, Kansas
\\\ This post was inspired by a recent conversation with one of my client’s college-aged kids. I know it’s something everyone can relate to, so please forward and share this out into your personal and professional orbit. Until next week. Be honest. Be you.