Reporter: So what stress actually is and why it affects both the mind and the body?

Mr. Quan: Well first, stress is the body's built-in alarm system, a natural reaction when something feels uncertain, challenging, or not going the way we expect. It's both psychological and physical because the brain and the body are deeply connected. A little stress can actually be helpful. It sharpens your focus and pushes you toward the goals that matter.

But when alarms stay switch on for too long, the stress response starts spilling into your everyday life, affecting how you think, how you perform, how patient you are with the people you love, and even how your body functions.

Stress itself isn't the enemy, it's the overload that creates problems. Since the beginning of time, stress helped humans survive, but the modern world triggers the same ancient system far more often than our body was designed to handle.

Reporter: What are the warning signs?

Mr. Quan: Well, your body is often the first to know when you're stressed, long before your mind catches up. You might feel low energy, tight shoulders, sweaty palms, a faster heartbeat, or even tiny eye twitches.

These are quiet messages from your nervous system saying, “Hey, I'm under stress, I'm under pressure”. But when you deeply focus on a deadline or problem, your mind tends to ignore these signals. That's why some people only realize their stress when someone else points it out, or when the symptoms get louder.

Stress is sneaky, it builds up in the body first, and the mind usually notices last. Therefore, it often takes self-awareness, or another set of eyes, another person, a loved one, to recognize what your body has been trying to tell you all along.

Reporter: How does stress impact our health?

Mr. Quan: When you're stressed, your body releases cortisol and adrenaline to help you stay alert and deal with the challenge. That's useful in short bursts, but if the stress becomes chronic, your body stays in high alert mode, and that's when the problems begin.

Cortisol interferes with sleep, appetite, digestion, and even your immune system. People might notice they're sleeping poorly, skipping meals, overeating, or constantly dealing with stomach issues. And because your muscles tense up when you're stressed, long-term stress can show up as neck pain, back tightness, headaches, or jaw clenching.

Over time, this constant strain can wear the body down. Having chronic stress is like leaving your car engine running all night. Eventually, something overheats.

Reporter: What shouldwe do to reduce stress effectively?

Mr. Quan: Here are some tips. Number one, take micro breaks. So for every 50 to 60 minutes, stand up, stretch, walk around, or do a short breathing reset. These brief breaks help your nervous system shift out of alert mode and keep stress from stacking up.

Two, protect your nighttime routine. Limit smartphone use in the evening by using built-in tools like screen time limits or app timers. When we stress, we tend to doom scroll or delay sleep, what people call revenge bedtime. But a tired brain can regulate stress. Try swapping the phone for an easier book or soft music to help your mind wind down.

Three, use a quick calming technique. Simple tools like 4x4 breathing or square breathing or physiological sighing like a deep inhale with a second small inhale at the top and then a long exhale can lower stress almost immediately.

The key is to practice them at the moment you notice early warning signs, not after you reach your limit. At the end of the day, stress is part of being human. None of us can avoid it completely, but we can learn to notice earlier and care for ourselves better.

When you understand what stress  is doing to your body and you start paying attention to those subtle signals, you give yourself the chance to respond with clarity instead of collapse. And often it is the small things like a short break, calming evening routine, a few mindful breaths that help your mind and body reset.

My hope is that today's conversation gives you permission to slow down, check in with yourself and treat your mental well-being with the same care you give your physical health. Thank you for spending time with me.

I'm Quan and I look forward to exploring more mental health topics with you in the next episode. Take a breath, take a pause and take good care everyone.

Reporter: And that brings us to the end of this edition of Doctor at Home. Our sincere thanks to psychotherapist Vu Anh Quan for sharing his insights and practical guidance. Thank you for tuning in, and for taking a moment to care for your well-being today. Until next time, stay well!