«Name it to tame it.» – Dr. Daniel Siegel
Stress is not a rare disruption—it’s a constant companion for many. But here’s the truth: stress, itself, is not the enemy. The real issue arises when we don’t understand what stress is, how it affects us, or how to respond to it constructively.
As neuroscientist and author Dr. Daniel Siegel wisely puts it, “Name it to tame it.” Simply being able to recognize and label our emotional state—especially under stress—gives us a greater sense of control. Awareness is the first and most powerful step toward change.
This article explores what stress actually is, how our brain and body respond, how to identify personal stress triggers, and the powerful role our mindset plays in shaping how we experience stress.
What is stress, really?
Stress is a natural physical and psychological response to perceived threats or challenges. It’s our body’s built-in survival system—an alert that something requires attention.
There are two main types of stress:
- Acute stress is short-term. It’s what you feel when you’re stuck in traffic, before a presentation, or during a disagreement. It can even be helpful—it sharpens focus and mobilizes energy.
- Chronic stress, on the other hand, is ongoing. It results from sustained pressures—financial strain, toxic environments, caregiving burdens, or unresolved trauma. Over time, chronic stress can wear down the body and mind, leading to burnout, anxiety, and physical illness.
Understanding the type of stress you’re facing is crucial. You don’t manage a thunderstorm the same way you prepare for a long winter.
Fight, flight, or freeze: Your brain on stress
When the brain senses danger—real or perceived—it sends out an alarm.
The amygdala, our brain’s emotional alarm system, is activated. It signals the hypothalamus, which triggers a cascade of responses: your heart races, muscles tense, pupils dilate, and breathing quickens. This is the classic fight-flight-freeze response.
In evolutionary terms, this reaction was designed to save your life from predators. But in modern life, the «predators» are emails, deadlines, criticism, or public speaking. The same ancient system still kicks in, whether you’re facing a wild animal or an overflowing inbox.
The catch? When we stay in this activated state too long or too often, it wears us down. Chronic activation of the stress response can contribute to anxiety, high blood pressure, digestive issues, weakened immunity, and impaired decision-making.
Identifying personal stress triggers and early warning signs
Just as no two people are the same, no two stress responses are identical.
Personal stress triggers may include:
- Workload or performance pressure
- Conflict or lack of boundaries in relationships
- Financial uncertainty
- Major life changes (moving, illness, loss)
- Perfectionism or fear of failure
Paying attention to your early warning signs is key to catching stress before it spirals. These may include:
- Tight shoulders or jaw clenching
- Headaches or stomach issues
- Trouble sleeping or frequent fatigue
- Irritability or withdrawal
- Racing thoughts or difficulty concentrating
Start by noticing your patterns. When does stress tend to show up? How does it show up in your body and mind?
Journaling, mindfulness practices, or even simply pausing for 60 seconds to check in with your breath can help develop self-awareness. This is where “name it to tame it” comes in—when you acknowledge and label your state (e.g., “I’m feeling overwhelmed right now”), your prefrontal cortex (the thinking brain) begins to re-engage, giving you more control over how you respond.
Mindset matters: Perception shapes your stress
Your mindset—how you perceive and interpret stress—plays a crucial role in how it affects you.
For example, research by psychologist Kelly McGonigal has shown that when people view stress as enhancing, rather than harmful, their bodies actually respond differently. They recover more quickly from stressors and experience less negative impact over time.
This doesn’t mean denying that stress can be difficult. It means recognizing that your response to stress is not just automatic—it’s trainable.
With intentional awareness and practice, you can:
- Reframe stress as a signal to slow down, reset, or re-prioritize
- Cultivate a growth mindset (“What can I learn from this?”)
- Develop resilience habits (like breathwork, movement, and boundary-setting)
Why it matters
Understanding how stress works is not just academic—it’s transformational.
When you learn to recognize your stress response, identify your triggers, and shift your mindset, you move from reacting to responding. You build the capacity to handle pressure without being overwhelmed by it.
Stress will always be part of life—but with awareness, tools, and practice, you can change your relationship to it. You can regain agency, restore balance, and unlock greater focus, health, and well-being.
Pause… to reflect:
- What are your most common stress triggers?
- How does stress typically show up in your body?
- What strategies help you shift from reactive to responsive?
DREIESKIVA|Roald Kvam 
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