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Strong but Stressed and What Happens When Demand Exceeds

  • Writer: Brainz Magazine
    Brainz Magazine
  • May 30
  • 12 min read

Suzette Obiana-Martina, a seasoned Cesar Exercise Therapist, combines over 15 years of expertise with a unique, supportive approach to empower people in managing and preventing physical complaints. Her passion is teaching self-reliance through precise, therapeutic movement for lasting wellness.

Executive Contributor Suzette Obiana - Martina

A powerful look at how even the strongest bodies and minds can break down when demands consistently exceed recovery and why awareness, not willpower, is the key to lasting resilience.


A stressed office worker sits at a cluttered desk piled high with paperwork while a colleague hands over even more files.

You’re showing up. You’re pushing through. You’re holding it all together at work, at home, in life.

On the outside, you look strong. Capable. In control. But underneath, something doesn’t feel right.


Your neck is tight. Your sleep is restless. Your energy crashes by midday. You catch yourself saying, “I’m just tired,” or “It’s just a busy week.”But that week turns into months. And slowly, your body begins to speak louder.


This is what happens when the load you carry begins to outweigh your capacity to carry it.


It’s a simple equation one that applies to muscles, joints, your nervous system, and even your emotional state. When demands go up and recovery doesn’t match, the system becomes strained. Not right away, but gradually. Quietly. Until symptoms appear: tension, pain, fatigue, overwhelm.


And the irony? Many people who experience this are not “weak.” They are the strong ones. The reliable ones. The ones who push past warning signs in the name of responsibility and perseverance.


But even the strongest system has limits. And when those limits are crossed too often, the cost is your health.


In this article, we’ll explore the delicate balance between load and capacity, how to recognize when you’re crossing the line, and most importantly, how to build a body that’s not just strong, but sustainably so.


When demands rise, the body responds until it can’t


The human body is incredibly adaptable. It can handle long hours, missed sleep, mental pressure, physical strain, and even emotional overwhelm for a while. It shifts, adjusts, and compensates. Muscles tighten to stabilize you. Breathing patterns change to keep you alert. Your nervous system works overtime to help you "keep going."


This is your body trying to protect you. To help you survive. But adaptation has limits.


When the load the physical, mental, and emotional demands placed on you continue to rise without equal time for recovery, your system enters a state of imbalance. At first, this might show up as occasional stiffness, fatigue, or trouble concentrating. Nothing too dramatic. Easy to dismiss. So you keep going.


But behind the scenes, your capacity, your body’s ability to recover, regulate, and restore, is shrinking. The energy it once used to heal, digest, or recharge is now being diverted toward simply staying upright under pressure.


This is how strong people burn out, not in one sudden crash, but in a slow, steady leak of vitality.


In modern life, the rise in demand often goes unnoticed. More tasks. Less sleep. Longer commutes. Constant screen time. The pressure to be productive, available, and “on” at all times. These small, daily stressors accumulate like weight on your back until your body says: enough.


The body is always responding. The real question is: Are you giving it space to recover from what it’s carrying?


Load vs. Capacity: What does it really mean?


To understand how pain, fatigue, and dysfunction develop even in strong, healthy individuals, we need to look at a simple but powerful concept: the relationship between load and capacity.


Load refers to everything your body and mind are exposed to.


This includes:


  • Physical demands (e.g., lifting, repetitive movements, long hours of sitting or standing)

  • Mental stress (e.g., deadlines, emotional strain, multitasking)

  • Environmental stressors (e.g., noise, screens, poor ergonomics)

  • Lifestyle factors (e.g., lack of sleep, poor nutrition, minimal movement)

  • Emotional and relational pressures (e.g., caregiving, conflict, trauma)


Load is cumulative, meaning it's not just the obvious, intense moments (like lifting heavy boxes or dealing with a crisis), but the ongoing, repeated strain of daily life that adds up over time.


Capacity, on the other hand, is your body’s ability to handle those demands.


It includes:


  • Physical resilience (strength, flexibility, coordination)

  • Neurological stability (nervous system regulation)

  • Recovery mechanisms (sleep, digestion, hormone balance)

  • Emotional regulation (ability to cope and reset)

  • Energy reserves (mental focus, immune strength, stamina)


Capacity is fluid. It fluctuates based on how you sleep, eat, move, rest, and regulate. Just like a bank account, if you keep withdrawing without depositing, the system will go into debt, and eventually into crisis.


Balance = health. Imbalance = symptoms


When load matches or stays below capacity, you function well. You feel strong, clear-headed, and calm. You bounce back after an effort.


But when load exceeds capacity, especially over time, symptoms begin to appear:


  • Tension, tightness, stiffness

  • Headaches or jaw clenching

  • Brain fog or trouble focusing

  • Mood swings or emotional numbness

  • Sleep disturbances

  • Low-grade chronic pain

  • Fatigue that doesn’t go away with rest


The body is trying to adapt. But without reducing load or increasing capacity, those symptoms escalate.


A few real-life examples


A corporate professional spends 8+ hours a day in meetings, constantly switching between devices. She feels mentally fried, skips workouts, and sleeps only 5–6 hours a night. Though she doesn’t move much, her load is high (mental + emotional), and her capacity is low (no recovery). Result? Chronic neck and back tension, eye strain, and irritability.


A mother of three carries a physical, mental, and emotional load all day. She lifts toddlers, manages household duties, and juggles part-time work, often without a break. Despite her strength, she experiences shoulder pain, exhaustion, and overwhelm. Her load outweighs her capacity, and her body is signaling that it needs support.


An athlete trains hard but underestimates the importance of rest, hydration, and sleep. While strong on the outside, his capacity is gradually reduced, and small injuries become recurring issues—his body is unable to recover fully.


This isn’t about weakness. It’s about imbalance.


The goal isn’t to eliminate all stress or challenge; some load is necessary for growth. The key is to listen, adjust, and create space for your capacity to rise with your demands.


The subtle signs you’re crossing the line


When your body begins to struggle under a growing load, it rarely screams at you right away. Instead, it whispers.


But most of us are so used to being busy, tired, and distracted that we don’t hear these whispers or we dismiss them as “just part of life.”


Yet those subtle signals are often the first signs that your load is exceeding your capacity.


Here’s what to watch for:


Persistent muscle tension


That tightness in your neck, the tension in your jaw, or the heaviness in your shoulders isn’t just physical. It’s your body bracing, preparing to “hold it together” under pressure.


Brain fog or trouble focusing


When your system is overloaded, your cognitive capacity takes a hit. Your brain starts conserving energy, making it harder to think clearly, remember details, or stay present.


Mood swings or emotional flatness


You may feel more irritable, anxious, or emotionally numb. These are signs that your nervous system is dysregulated constantly switched “on” without enough downtime.


Fatigue that doesn’t go away with rest


You sleep, but you still wake up tired. Your energy feels depleted even after a weekend “off.” This is a sign that rest alone isn’t enough; your recovery systems are under strain.


A sense of disconnection from your body


You stop noticing how you sit, breathe, or move. You’re always in your head. This disconnection makes it harder to catch early signs of imbalance, which means dysfunction can creep in unnoticed.


These aren’t random annoyances. They are signals of imbalance, early warning lights on the dashboard of your health.


Unfortunately, many people don’t respond to these signals with curiosity or care. Instead, they do what society teaches them: push harder, tough it out, or ignore it altogether.


But the body always keeps score.


And when the whispers are ignored for too long, they become shouts of injury, burnout, chronic pain, or emotional collapse.


Recognizing these subtle signs doesn’t make you weak; it makes you wise. Because the sooner you respond, the less you’ll need to repair.


Why ‘pushing through’ backfires


We live in a culture that celebrates hustle. The more you do, the more you’re applauded. Tired? You’re working hard. Stressed? You’re committed. Exhausted? You must be doing something right.


This is the grind mindset, the belief that pushing through pain, fatigue, or discomfort is a sign of strength. That rest is laziness. That self-care is selfish. That pausing means you're falling behind.


But your body doesn't speak the language of hustle. It speaks the language of signals.


And when those signals are repeatedly ignored, suppressed, or overridden, pushing through becomes breaking down.


The grind mindset in action, real-life examples


  • A high-performing executive ignores her tight shoulders and headaches because “everyone’s stressed.” She skips lunch, powers through meetings, and crashes at night. Her tension builds until she wakes up one day with chronic neck pain and dizziness; her body has had enough.

  • A fitness enthusiast trains six days a week, despite nagging joint pain and mental burnout. He believes stopping would be “giving up.” Weeks later, he’s benched by injury and emotionally depleted.

  • A parent juggling work, children, and caregiving pushes past exhaustion daily, telling herself, “There’s no time for me.” Her immune system weakens, she catches every cold, and the smallest tasks start to feel overwhelming.


In each case, the warning signs were there. But the grind mindset said, “Keep going.” And the body eventually said: “Stop.”


Grind vs. Self-care: A redefinition of strength


Grind Mindset

Embodied Self-Care

Ignores pain

Listens to early signals

Values productivity over presence

Values recovery as fuel

Pushes limits without awareness

Builds limits with wisdom

Equates rest with laziness

Sees rest as a tool for growth

Seeks external validation

Prioritizes internal regulation


True self-care isn’t about bubble baths and Netflix. It’s about recognizing when your load is exceeding your capacity and choosing to respond, not react. It’s not soft. It’s strategic. And it’s sustainable.


Why people avoid self-care (even when they need it)


Many people don’t ignore their bodies out of ignorance; they do it out of fear, guilt, or deeply conditioned beliefs. Some of the most common objections sound completely rational. But when we dig deeper, we often find limiting stories, ones that keep us stuck in cycles of overload.


“I don’t have time.”


Time feels scarce, but avoiding recovery now often leads to longer recovery later. Burnout, illness, or chronic pain will force a pause. The choice is whether to take a break by choice or by necessity.


“Other people have it worse.”


Pain and stress are not a competition. Just because others are struggling doesn’t mean your needs aren’t valid. You don’t have to “earn” the right to take care of yourself.


“I’ll deal with it later.”


Later becomes weeks, months, or even years. The longer you wait, the more your body has to shout to get your attention.

 

“If I stop, everything will fall apart.”


It’s tempting to feel indispensable. But when you constantly override your own needs, the one holding it all together starts to unravel and everything else becomes harder too.


“It’s too expensive.” / “I can’t afford it.”


This is one of the most common and understandable objections. But here’s a reframe: self-care isn’t a luxury, it’s a foundation. The cost of not taking care of your body often leads to higher costs later: missed work, medications, ongoing treatment, or emotional depletion. Investing in your well-being is investing in your ability to show up fully in every area of your life.


“I’ve tried therapy or massage before. It didn’t help.”


Healing is not one-size-fits-all. Just like with nutrition or exercise, not every approach fits every person. If something didn’t work in the past, it may not mean it was wrong; it may mean it wasn’t the right fit at that time. The key is finding someone who meets you where you are, with the right combination of expertise, connection, and timing.


“I don’t really believe in all that.”


Skepticism is valid, especially when we’ve been taught to ignore our own needs in favor of “being strong.” But body-based awareness isn’t a trend, it’s science. Proprioception, nervous system regulation, and touch-based healing have deep roots in both ancient wisdom and modern research. Sometimes, belief comes after experience. Start small, and let your own body be the evidence.


Choosing self-care in a grind culture feels rebellious because it is. It requires you to step outside the norm, slow down, and say: I matter, too.


But that small act of rebellion is what keeps you strong in the long run. Because strength isn’t just about how much you can carry, it’s about knowing when to put things down.


Building resilience: How to increase your capacity without breaking down


The solution to overload isn’t always doing less. It’s learning how to recover, regulate, and rebuild so that your system becomes more adaptable, not more fragile.


This is the heart of resilience: increasing your body’s capacity so that it can meet the demands of life without collapsing under them.


Resilience doesn’t mean pushing harder. It means knowing how to recharge intentionally, move with awareness, and create rhythms that support energy, focus, and emotional balance.

 

Let’s explore how:


1. Respect your recovery cycle


Your body has natural rhythms, just like a battery; it needs time to recharge.


  • Micro-recovery: Take 2–3 intentional pauses during your workday. Step outside, stretch, breathe deeply, or simply sit in silence. Even 5 minutes can reset your nervous system.

  • Macro-recovery: Schedule regular breaks in your week that are truly restorative, not just screen time or passive rest, but activities that bring joy, calm, or physical ease (like nature walks, massage, gentle movement, or deep rest).

  • Sleep with intention: Sleep is your most powerful recovery tool. Build a wind-down ritual: dim lights, stretch, disconnect from screens, and use calming scents. You deserve quality sleep, not as a reward, but as a necessity.


2. Move to recharge, not just to burn calories


Movement isn’t just for fitness, it’s for awareness, regulation, and energy flow.


  • Try proprioceptive practices: Slow, mindful movements (like stretching, rolling, or walking barefoot) help retrain your body’s awareness and reduce unnecessary tension.

  • Explore your breath: Gentle diaphragmatic breathing (inhale for 4, exhale for 6) activates the parasympathetic system and helps your body shift from stress to rest.

  • Be less automatic: Instead of rushing through your day, choose one everyday action to do slowly and consciously, like brushing your teeth, drinking tea, or walking to your car. Your body will thank you for the pause.


3. Strengthen what supports you


Your core isn’t just physical; it’s your foundation, your stability, your center.


  • Train your core muscles regularly, especially if you sit for long periods or carry others emotionally or physically.

  • Strengthen your boundaries, say “no” to what drains you, so you have room to say “yes” to what feeds you.

  • Practice self-talk awareness, are you motivating yourself with kindness or criticism? Your inner voice affects your nervous system more than you think.

 

4. Add “capacity builders” to your week


These practices add resilience points to your “body budget”:


  • Hydrate mindfully: drink water regularly, not just when thirsty.

  • Nourish instead of numbing: eat foods that give you energy, not just quick comfort.

  • Engage in human connection: laughter, hugs, real conversation, all of these regulate the nervous system.

  • Reconnect with meaning: your purpose fuels your capacity. Do something weekly that aligns with who you truly are.


5. Ask for help: It’s a strength, not a weakness


You don’t have to carry it all alone. A therapist, coach, movement expert, or bodyworker can guide you back to balance with tools, insights, and presence. Sometimes, just being witnessed in your process is what shifts everything.


You are not “too far gone.” You are not “weak for needing support.” You are a human being with a body that speaks and that body deserves to be heard.


Increasing your capacity is not about being superhuman. It’s about being fully human in rhythm with your needs, your limits, and your power.


Listening as prevention: The power of body awareness


Your body is not the enemy. It’s not trying to hold you back. It’s trying to talk to you through tension, through fatigue, through the subtle signals that so often get drowned out in the noise of daily life.


Pain is not the first message. It’s the last warning.


What if, instead of waiting until something hurts, you practiced listening?What if you treated awareness not as a luxury, but as a form of prevention?


Proprioception, breath, conscious movement, rest, and reflection are not extras. They are the foundation for sustainable strength. Not the kind that’s built on pushing through, but the kind that allows you to stay strong while staying connected.


Because the strongest people are not the ones who carry the heaviest loads, they are the ones who know when to rest. When to realign. When to say: “This is too much and I matter enough to pause.”


You don’t have to wait for the breakdown to begin rebuilding. You can start today with one deep breath, one conscious choice, one kind shift in how you treat your body.

 

Call to action: Let awareness be your superpower


Ready to shift from survival mode to sustainable strength?


Let me guide you back to your body through personalized coaching, mindful movement, and transformative experiences like The Curaçao Escape.


Whether you need support, relief, or reconnection, I’m here to help you increase your capacity and honor your limits.


Reach out with questions, book a session, or simply start a conversation. prowellnessandtherapycenter@gmail.com


Follow me for tools and inspiration to help you stay grounded, pain-free, and full of energy.


Share this article with someone who needs a reminder that their body is not broken, it’s just waiting to be heard.


Let’s build a life that’s not just productive, but peaceful. Not just strong, but sustainably strong. And it all starts with one thing: Listening.

 

Follow me on Facebook, Instagram, and LinkedIn for more info!

Suzette Obiana - Martina, Cesar Exercise Therapist

Suzette Obiana-Martina, a licensed Cesar Exercise Therapist with over 15 years of experience, empowers patients to modify daily habits that contribute to their physical complaints. She provides quality time and tailored solutions to improve their personal and professional lives. Her mission is to make people self-reliant, equipping them to manage their own well-being. With extensive training in corporate exercise therapy, foot therapy, coronary diseases, psychology, and psychosomatics, Suzette connects deeply with her patients. By fostering positive encouragement, Suzette helps patients achieve more than they ever thought possible.

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