Understanding Why You Feel So Tired, Tense, and Totally Off
It’s another one of those days. Your inbox is overflowing, you haven’t had time to brush your hair, and your brain is in overdrive. Your body reacts to pressure in ways that can affect your mental and physical health, metabolic health, and even your gut microbiome. Let’s walkthrough what really happens inside your body during a stressful day.
0 to 30 Minutes: The Stress Trigger
Your brain detects a threat. Maybe you missed a deadline, or you’re caught in a traffic jam. Your hypothalamus (the part of your brain that controls balance and stability) sends a signal to your body to get ready for action.
Your heart beats faster, you breathe quicker, and even your stomach starts to slow down digestion. Your focus is sharpened. This is your body’s “survival mode” — helpful in short bursts, but not great for the whole day.
30 Minutes to 2 Hours: On High Alert
If the stress doesn’t stop, your body stays tense. Your shoulders might get tighter, and you may experience an odd feeling in your stomach. Perhaps you’re suddenly craving candy or chips, and have trouble focusing or remembering things.
This is when stress affects your cognitive function decline and causes gut microbiome imbalance. Essentially, your digestion and gut bacteria go haywire.
2 to 6 Hours: Your Body Is Struggling
Your body is now working overtime to keep up. You may feel extremely tired with no motivation even if you haven’t done much. The strain on your heart and arteries leads to an increased risk for hypertension and heart disease, and you risk developing metabolic disorders due to high blood sugar levels overtime.
6 to 12 Hours: You’re Running on Empty
By this time, you’re completely exhausted but unable to relax. You’ll reach your lowest point as your energy reserves deplete. Your sleep quality is also likely severely disrupted due to the lack of melatonin production, which further compounds the stress you’re feeling.
Beyond 12 Hours: The Long-Term Effects
If this happens day after day,
- Constant stress triggers mild inflammation which increases your chances of diabetes, arthritis and heart disease.
- The hippocampus, the part of your brain crucial for memory and learning, shrinks under prolonged exposure to stress, causing your memory and focus to get worse.
- Your reproductive hormones go out of balance, leading to possible infertility in some individuals.
That’s why managing stress is the key to healthy living and wellness and balance.
How to Manage Stress and Break the Cycle
Quick Fixes
- Deep Breathing: Slows your heart rate and calms your nerve
- Stretching and Flexibility: Loosens tight muscles and improves blood flow
- Healthy Hydration: Keeps your energy up and helps your body flush out stress
Daily Habits
- Regular movement: Supports heart health and lowers stress
- Balanced diet for energy: Eat foods rich in magnesium (like spinach), omega-3s (like salmon), and antioxidants (like berries)
- Quality sleep: Create a consistent bedtime routine to improve your quality of sleep, which helps your body recover
- Self-care practices: Journalling, hobbies, or even a short walk can help
Your Body’s Not Broken, It’s Just Overworked
Stress is your body’s way of trying to protect you. But when it doesn’t get a break, it starts to wear you down—from your brain to your belly.
The good news? You can take back control with small, consistent habits. Do yourself a favour and start implementing some of the fixes we’ve mentioned. Your future self will be thanking you before you know it.
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This article was written in collaboration with Karthik Pillay, Neural Nutritionist and Founder of Neural Performance Institute.
Disclaimer:
This article is for your information only and does not consider your specific investment objectives, financial situation or needs. We recommend that you seek advice from a Prudential Representative before making a commitment to purchase a policy. T&Cs apply. Protected up to specified limits by SDIC. Information is correct as at 25 September 2025.