Understanding Stress and How It Affects You
We’ve all felt it—that tightening in your chest, the racing thoughts, the weight of the world pressing on your shoulders. Stress is something we deal with in different ways, whether it’s work deadlines, family responsibilities, or just juggling everything life throws at us.
When you’re stressed, your body kicks into high alert. It releases hormones like cortisol and adrenaline—part of the classic “fight or flight” response. This can actually be helpful short term, like when you’re under pressure to perform or react quickly. But if that stress keeps piling up day after day, it can start to wear you down—mentally and physically.
I’ve learned that chronic stress doesn’t just make you feel overwhelmed—it can mess with your sleep, cloud your thinking, zap your energy, and even take a toll on your heart. That’s why it’s so important to understand what’s going on and how to manage it before it snowballs.
Luckily, there are some proven ways to deal with stress—and I’ll be honest, a few simple habits can go a long way. Things like mindfulness, deep breathing, and physical movement (like running, for example!) can really help lower those stress hormones and give your mind a break.
The first step is just recognising your stress and what’s causing it. From there, you can start to take control—and believe me, it makes a huge difference.
How Running Can Help You Feel Better (Mentally and Physically)
Running has been one of my go-to tools for handling stress—and I’m not alone. If you’ve ever gone for a run and come back feeling lighter, clearer, or just… better, that’s no accident.
Here’s why it works: when you run, your body releases endorphins, those “feel-good” chemicals that lift your mood and help you feel more relaxed. It’s often called a “runner’s high,” and yes—it’s real.
But it’s not just about the immediate boost. Running regularly can help you sleep better at night, which plays a huge role in keeping stress in check. I’ve noticed that even a short run helps me unwind, and when I sleep well, I’m much more resilient during the day.
What’s more, running can be surprisingly meditative. When you focus on your breath, your steps, or the rhythm of your stride, it pulls your attention away from anxious thoughts. It becomes your time—your mental reset button.
A lot of runners (myself included) say running isn’t just exercise—it’s therapy. Over time, it builds not just strength, but confidence. You start to feel more in control, more grounded—and that’s powerful when you’re facing stress.
What Science Says About Running and Stress Relief
If you’re someone who likes to know the “why” behind things (I do!), the science backs it up: running really does reduce stress.
Researchers have found that running lowers cortisol—the stress hormone that spikes when you’re under pressure. High levels of cortisol over time can mess with everything from your mood to your immune system, so keeping it in check matters.
And it’s not just hormones. Running also boosts your sense of control and self-efficacy—the belief that you can handle what life throws at you. That confidence you build as you hit your running goals? It spills into other parts of your life too.
The best part? You don’t have to run a marathon to see the benefits. Even 10 to 20 minutes of jogging can start to ease tension and lift your mood. It’s about finding what works for your body, your lifestyle, and your mental space.
Everyone’s different, so the intensity and duration that works best might vary for you. But whether you’re sprinting, jogging, or taking walk-run intervals—it counts. It all adds up to a healthier, calmer you.
Practical Tips for Making Running Part of Your Life
If you’re thinking, “Okay, this sounds great—but how do I actually start running without getting overwhelmed?”—I’ve got you.
Start small. Like really small. Maybe it’s a 10-minute jog three times a week. That’s more than enough to feel a shift. And once you get going, you can build up at your own pace.
Gear-wise, do yourself a favor and invest in good running shoes. It makes all the difference in comfort and injury prevention. Also, moisture-wicking clothes? Total game changer. They keep you dry, chafe-free, and comfortable.
Find a time that fits your life. Morning runs might be energising for some; for others, an evening jog is the perfect way to shake off a long day. The “best” time is the one you’ll actually stick with.
And here’s a tip that helped me stay motivated: sign up for a fun run or challenge, or join a local running group. Running with others adds a social boost and keeps you accountable (plus, it’s more fun than going solo all the time).
Track your progress. Whether it’s with an app or a notebook, seeing your improvements over time is incredibly motivating. You’ll be surprised how far you’ve come—even after just a few weeks.
Stress is something we all deal with—but we don’t have to let it control us. Understanding how it works and how it shows up in your life is a powerful first step. And running? It’s one of the simplest, most effective ways to release that tension, boost your mood, and take care of your body and mind.
You don’t have to be fast or go far. Just start where you are. Lace up, step outside (or hop on a treadmill), and give yourself permission to move. The relief, the energy, the mental clarity—they’re all waiting for you on the other side of that first mile.
And if you ever need a reminder: You’re not alone. We’re all running our own race—and it’s okay to take it one step at a time.
Your Next Read
When have you used running to de-stress?