Stress Awareness: 4 signs of stress
Stress tends to affect each of us in various ways, but what matters most is how you handle it. You may notice symptoms of stress when managing your finances, during busy times at work, or when faced with a challenging relationship. Whilst a little stress is ok, too much of it can wear you down and make you both physically and mentally sick.
According to a 2018 survey by the Mental Health Foundation, 74% of UK adults have felt overwhelmed or unable to cope at some point last year, due to the level of stress they felt, and are not always aware of the emotional strain or tension they are harbouring. Leaving stress untreated can result in long-term damaging impacts to health, including increased heart rate, raised blood pressure and risk of cardiovascular disease (1).Therefore, recognising the symptoms of stress is crucial in order to reduce overwhelm and limit the damaging triggers that it can cause.
What is stress?
Stress means different things to different people. What causes stress in one person may be of little concern to another. Similarly, people handle stress in different ways. Whilst stress is routinely viewed as a bad thing, in some cases it can actually be beneficial for enhancing performance, motivation, resilience and growth.
Stress is the body's reaction to harmful situations, whether they're real or perceived. When you feel threatened, a chemical reaction occurs in your body that allows you to act in a way that prevents injury. This reaction is commonly known as "fight-or-flight” and is when your body produces more of the cortisol hormone. During the stress response, your heart rate increases, breathing quickens, muscles tighten, and blood pressure rises.
During the fight or flight response, your body is trying to prioritise what it needs to do to save your life. Anything your body doesn't need in order to maintain immediate survival is stopped. This means that the digestive and reproductive systems, tissue repair, the immune system and several other non-essential functions are all temporarily halted. Instead, your body preserves its energy for the most crucial functions, which is why chronic and long-term stress can lead to ill health if these systems are repeatedly shut down.
The stress response can be triggered in a single instance, but how quickly you calm down and return to your natural state will vary from person to person, as well as the cause.
What causes stress?
- Being under lots of pressure
- Facing big changes
- Worrying about something
- Not having much or any control over the outcome of a situation
- Having responsibilities that you're finding overwhelming
- Not having enough fulfilling work or activities in your life
- Not having enough necessary change in your life
- Times of uncertainty
The best thing you can do to prevent stress overload, as well as the health consequences of it, is to know and look out for your stress symptoms.
What are the signs and symptoms of stress?
Stress can affect all aspects of your life, including your emotions, behaviours, thinking ability and physical health. No part of the body is immune from the impacts of stress and, because people handle stress differently, symptoms can vary.
Emotional symptoms of stress include:
- Becoming easily agitated, frustrated, moody, tearful and extra sensitive
- Feeling overwhelmed and like you are losing control or need to take control
- Having difficulty relaxing and quietening your mind
- Feeling lonely, worthless, depressed and unmotivated
- Avoiding others, having a lack of confidence or low self-esteem
Physical symptoms of stress include:
- Low energy and feeling physically tired
- Headaches
- Upset Stomach, aches, pains, and tense muscles
- Rapid heartbeat
- Insomnia
- Frequent colds and infections
- Changes in the menstrual cycle and loss of sexual desire
- Nervousness and shaking
- Dry mouth and feeling panicky
- Clenched jaw
Psychological symptoms of stress include:
- Constant worrying
- Racing thoughts
- Forgetfulness and disorganisation
- Inability to focus or become easily distracted
- Poor judgment
- Being pessimistic or only seeing only the negative side
- Depression and anxiety
Behavioural symptoms of stress include:
- Changes in appetite, by either not eating or eating too much
- Procrastinating and avoiding responsibilities
- Increased use of alcohol, drugs or cigarettes
- Exhibiting more nervous behaviours, such as fidgeting, pacing and limited time for relaxation
- Absenteeism
- Social withdrawal and relationship problems
What can you do to manage stress?
- Recognise the symptoms and seek support from a qualified professional
- Understand that you have choices
- Adopt and embrace a coping strategy that you can do anywhere such as box breathing
- Decide the appropriate action to proceed
- Start journaling
- List 3 things you are grateful for daily
- Regularly meet and speak to a friend or support network
- Do more of what energises you
- Connect with nature and get outside
- Engage in mindfulness, yoga and dancing
- Laugh and have fun
The benefits of managing your stress:
- Increased understanding of the challenges you are facing and the options open to you
- Showing up as your authentic and true self
- Increased engagement and productivity
- Knowing who to turn to for support and advice
- Increased communication and enhanced relationships
- High levels of the happy chemical, dopamine, in the body
- Learn to create a positive impact and influence in situations
Stress is one of the most significant health challenges of our time, affecting our ability to control, navigate and interact with others and social situations. But understanding what is causing us to feel personal stress, and learning which steps we can take to reduce it for ourselves and those around us, will positively support our long-term well-being.
