How Stress Affects Your Body—and What I Learned the Hard Way

by Paula Black

Stress shows up in all of our lives—sometimes big shockers but most often in small daily stresses like long lines, slow internet, interruptions, rude behavior, traffic, delays, and those constant notifications that never end. These daily occurrences may seems small, but together they drain your energy and chip away at your peace.

For years, I pushed through stress without realizing what it was doing to my body. After my cancer diagnosis, I learned the shocking truth: chronic, unaddressed stress had helped create the perfect environment for disease. Because stress is toxic to our immune system.

Stress—whether big, small or old unresolved trauma, releases toxic stress hormones into our blood stream on an ongoing basis.

Once I understood what stress does on a cellular level—how it weakens your immune system, blocks healing, disrupts hormones, and keeps the body trapped in survival mode—I knew I had to treat stress as a toxin. I had to change my lifestyle and learn techniques to calm my nervous system and protect my peace.

And I want to share one of the simplest and most helpful shifts with you today.

You Can't Control Others—But You Can Control You

Life constantly gives us opportunities to react:

• Slow cashiers

• Loud people in public

• Interruptions when you're focused

• Traffic and delays

• Family members with unsolicited opinions

  
  

A few weeks ago, I was in a long line at the grocery store, already running late. I felt the irritation rising—I wanted to give the person behind me that “Can you believe this?” look.

But instead, I paused, took a breath, and reminded myself:

This moment may be inconvenient, but I don’t have to let it steal my peace.

Ten extra minutes won't ruin your day. But your reaction might.

What Stress Really Does to Your Brain

A doctor once explained to me that stress isn’t just a feeling—it’s a brain-state.

When you're calm, your prefrontal cortex is in charge—the part of your brain responsible for good decisions, patience, focus, and clarity.

When you're stressed, the amygdala takes over—your fight-or-flight center. Your body tenses. Your emotions escalate. You become reactive instead of intentional.

Most people today live in this stress-state constantly. I know I once did.

And that’s why so many struggle with exhaustion, trouble focusing, procrastination, being emotionally overwhelmed, and even physical illness. Chronic stress hijacks your body and keeps it too busy “surviving” to heal.

Your Peace Is Worth Protecting

Here’s a truth that changed my life:

You get to decide what stresses you out—and for how long.

You may not control other people, delays, or inconveniences, but you do control:

• your breath

• your thoughts

• your emotional response

• your boundaries

• your peace

  
  

Managing stress isn’t about being passive. It’s about wisely choosing what deserves your energy and what doesn’t.

How To Disarm Stress “Reaction” Quickly and Take Back Control

When you recognize that you have become “stressed out” and are in a reactive mode, stop and… help shift your brain back to the frontal cortex part of your brain. Some of these techniques you can use anywhere and others need privacy and space.

• Take 10 deep slow breaths.

• Say out loud to yourself: “I’m okay. Everything will be alright” several times.

• Slowly stretch your body by reaching above your head as high as you can and then touch your toes at least 5 times, while still taking deep slow breaths.

• If weather and time permit, consider taking a walk and focus on something good that you can be grateful for.

• Most importantly, read Scripture promises. This is something I did every time I felt fear wash over me or something negative cause me stress.

And as someone who learned the consequences of chronic stress the hard way, I can tell you—protecting your peace is not optional. It is essential. It is healing. It is life-giving.

But for today, remember: Your health is precious. Your peace is sacred. And you have far more control than you think.

Standing in faith with you,

Paula Black