Stress signals you're probably ignoring...

Welcome to Spring 💐 ,  

As we move into Aries ♈️ season, the collective energy is shifting toward 'new beginnings' and fresh starts. We often think of this as a time to spring-clean our homes or launch new projects, but there’s a deeper kind of clearing that needs to happen first: tuning back into the frequency of our own bodies. 

Over our lifetime, most of us have been taught to ignore our body’s stress signals or treat them as inconveniences to push through. We’ve been conditioned to silence them and even champion these signs of dysregulation - hello 👋🏼 hustle culture. 

But these physical sensations aren't random, they're your nervous system's way of communicating what it needs.⁠ 

These signals may start off small or even inconsistent, but as your nervous system is under more stress, over long periods of time, they begin to get louder and bigger to get your attention. 

Here are 5️⃣ signals + quick actions you can use to address them: 

1️⃣ Jaw clenching: 

During fight/flight response, the body literally braces for impact, causing muscles to contract, including the masseter muscles of the jaw. 

What it might mean: You’re holding patterns of tension in your body from incomplete fight/flight cycles, you may be holding back words, emotions, or responses. Your body is literally “biting your tongue”.

Quick Actions:

• Gentle jaw massage in circles

• Say “ahhh” for 10 seconds to release tension

• Place your tongue on the roof of your mouth behind your teeth, let the jaw drop open. 

2️⃣ Shoulder tension: 

The release of adrenaline and cortisol during the fight/flight response contracts muscles, tensing them for action. The trapezius is particularly prone to tension as the contraction of this muscle works to protect the neck and head. 

What it might mean: You may be carrying emotional weight or bracing against perceived threats. 

Quick Actions:

• Gentle shoulder rolls backwards 5 times

• Squeeze shoulders up to ears, hold 5 seconds, release back and down

• Place hands on heart, breathe into chest

3️⃣ Digestive Issues: 

When the body enters into fight/flight mode, blood flow is diverted away from the digestive system and digestion slows down in order to direct energy to protective mechanisms. Gut motility changes which can lead to diarrhea and constipation, gut bacteria also changes which can lead to inflammation, nausea, or feeling like you have ‘butterflies’ in your stomach. 

What it may mean: Your gut (second brain) is processing stress your mind hasn’t acknowledged yet. 

Quick Action:

• Gentle clockwise belly massage

• Warm compress on stomach

• Work on gut health through holistic and integrative practices

4️⃣ Brain fog:

Brain fog can be from a number of biological issues, but in regards to ongoing stress or anxiety, the communication between the limbic (emotional center) and the prefrontal cortex (higher function) reduces, allowing the limbic system to take action and protect you from real or perceived threats. Over time, this reduces the ability to focus, think clearly, or logically and also reduces the ability to ‘file’ memories correctly. 

What it may mean: Your nervous system is overwhelmed and redirecting energy away from higher brain functions. 

Quick Action:

• Cold water on wrists or face

• Look up and around (shift visual focus)

• Deep sighs with long exhales

• One task at a time, move slowly

5️⃣ Sleep disruptions:

Sleep disruptions can occur when there are elevated levels of cortisol circulating, disrupting the natural circadian rhythm and reducing melatonin production. 

What it may mean: Your nervous system doesn’t feel safe enough to fully rest. 

Quick Actions:

• Progressive muscle relaxation before bed

• Legs up the wall pose (10mins)

• No screens 1 hour before sleep

• Practice 4-7-8 breathing in bed

In the rush of our high-demand and complex lives, your body’s signals are often the first thing silenced. Remember: these signals aren't always bigger problems to solve; they are data to listen to. Building a resilient nervous system doesn’t require a lifestyle overhaul—it starts with one moment of curiosity. 

Today, choose one signal you usually ignore and ask yourself: How can I support myself in this moment?

Which small shift will you commit to first? Hit reply to this email and let me know! I read every comment. 

With Grit & Grace,  

Ashley