You can get through the day, meet everyone’s needs and appear perfectly capable—while feeling as though your body never gets a moment off duty.

Your shoulders stay raised. Your thoughts keep circling. You feel exhausted, yet struggle to settle when it is finally time to rest.

These experiences are often described as “survival mode”: a pattern of persistent stress and readiness for the next demand.

The body’s stress response serves an essential purpose. It helps us respond to danger. The difficulty comes when demands continue and opportunities for recovery become scarce. Over time, chronic stress can contribute to sleep difficulties, digestive problems, headaches and other symptoms.

When protection becomes a burden

During an immediate threat, the body directs resources towards action. That response can be useful. But repeatedly bracing, rushing and anticipating problems can leave little room for recovery.

Research also connects chronic stress with changes in the regulation of inflammation. One human study found evidence that prolonged stress can reduce immune cells’ sensitivity to hormonal signals that normally help control inflammatory responses.

This does not mean that every symptom comes from stress, or that illness reflects a failure to relax. It means that stress deserves attention as one part of caring for the whole person.

The survival paradox

Dr Isaac Eliaz describes a “survival paradox”: protective processes can become harmful when they remain active beyond their useful role. His framework includes galectin-3, a protein involved in immune activity, tissue repair, inflammation and fibrosis. He combines this biological perspective with practices that encourage calm, compassion and connection.

Early human research has reported reductions in circulating galectin-3 during programmes involving meditation and music-based relaxation. These findings are encouraging, although they do not establish that meditation alone reverses disease.

For everyday life, this raises a practical question: where could you create a little more space to recover?

Create physical space

Notice where you are holding unnecessary effort.

Could your jaw soften? Could your hands loosen? Could you change position or take a comfortable walk?

Choose movement that suits your health and energy. For someone living with chronic fatigue or pain, that may mean gentle movement, pacing or supported rest.

Create space between demands

A pause does not have to be long to be worthwhile.

Before answering the next message, notice your feet against the floor. Between appointments, look away from the screen. Allow a few moments after finishing one task before beginning another.

Rest can have a place in your day before everything is finished.

Create mental space

Meditation offers an opportunity to notice thoughts without following every one of them.

You might recognise, “I’m planning again,” or “That worry has returned,” then gently bring attention to a sound, your surroundings or the support beneath your body.

The aim is a more flexible relationship with your thoughts. You do not need an empty mind to begin.

Create emotional space

Anger, grief and resentment deserve understanding. Making room for emotion does not require forcing forgiveness or revisiting painful memories.

It may begin with acknowledging what you feel, speaking with someone trustworthy, or setting a boundary that protects your capacity.

Compassion includes how you treat yourself.

Begin with one manageable moment

If it feels comfortable, take a soft breath through your nose and let it leave gently through your mouth, with an easy, slightly longer exhale. Avoid forcing the breath. You can also keep your eyes open and simply notice the room around you.

Relaxation practices can help some people manage stress and anxiety, including anxiety associated with health conditions. They can sit alongside appropriate medical and psychological care.

You do not have to make calm another task to perform perfectly. Give yourself one manageable opportunity to pause—and build from there.

Issi Gispan | Healing Your Body by Healing Your Mind
Narellan, Sydney • Online sessions worldwide