In a fast-paced world like ours, people throw around words like “I’m stressed” as a mere everyday greeting. But, long-term stress can take a toll on both your mental and physical well-being. That is why it is important to know about serious symptoms of stress and how to combat them.
Stress is subjective, in fact, most of us can identify stress when we experience it. This overwhelming mental state can make basic tasks like making decisions, going to work, or even breathing, feel like a big chore. Despite being such a common issue, stress is different for everybody. From causes to symptoms to what to do about it, people experience and deal with their stress differently. However, it is important to remember, that over- stressing for an extended period of time can have a severely negative impact on the body. Whether it is physical, emotional, or even psychological, stress comes with its set of repercussions. From a habit of grinding teeth to a significantly weakened immune system, symptoms of stress vary from person to person. However, if not paid attention to the consequences of stress are pretty alarming.
To help you manage your stress or to help a loved one, it is very important to understand the telltale signs of stress. Once you recognize what stress looks like you can definitely manage your stress better or help a loved one get through it. With this article let us learn to identify overwhelming stress and how to handle it.
What is stress?
The World Health Organization defines stress as, “Any type of change that causes physical, emotional or psychological strain.” WHO explains, “Stress is your body's response to anything that requires attention or action. Everyone experiences stress to some degree. The way you respond to stress, however, makes a big difference to your overall well-being.”
Clearly, stress can be characterized as an overwhelming feeling of being unable to cope with any mental or emotional pressure. It can also be described as the body’s way of reacting to a situation or perhaps a threat. When an individual senses danger, regardless of whether it is real or imaginary, the body responds by kicking its defense mechanism which is usually a “fight-or-flight” reaction also known as the stress response. Actually, this stress response is your body’s natural tendency to protect you. When healthy it helps boost focus, alertness, and energy.
A certain level of stress can keep you on your toes and help you grow in order to meet any number of challenges. That awareness you have when you’re watching a movie when you have a test or a presentation the next day, that’s healthy stress. That is because deep down you know you should be preparing for it. But any stress beyond this point can stop being helpful and starts triggering nervousness and affecting your overall health, mood, and productivity. If you find yourself struggling with stress and it's hard for you to calm your nervous system, you need to learn to recognize the symptoms of severe stress in order to combat it and protect yourself from its harmful effects.
What are the common causes of stress?
Common external causes of stress:
- Major life changes
- Pressure at work or school
- Relationship difficulties
- Financial problems
- Excessively busy schedule
- Pressure due to children and family
- Death of a spouse or a close family member
- Divorce or separation
- Imprisonment
- Injury or illness
- Caregiver stress during illness or injury of a close family
- Marriage
- Loss of Job or Retirement
- Marriage reconciliation
Common internal causes of stress:
- Pessimism
- Incapability to accept uncertainty
- Lack of flexibility or rigid thinking
- Negative self-talk
- Lack of communication
- Unrealistic expectations
- All-or-nothing attitude
What are the symptoms of stress?
Physical symptoms of stress
In overly stressful situations stress may project itself in the form of physical symptoms and signs. While symptoms of stress vary from person to person, here are a few common physical symptoms of stress:
- Aches and pains may include, chest pain, headache, or even stomach ache
- Difficulty breathing or feeling like your heart is constantly racing
- Exhaustion, fatigue, or decreased energy
- Insomnia or other sleep-related problems
- Severe headaches, dizziness, or shaking
- High blood pressure
- Muscle tension or jaw clenching
- Stomach or digestive problems which may include, constipation, diarrhea, indigestion, or heartburn.
- Trouble having sex or other sexual or reproductive problems
- Weakened immune system which may lead to frequent sickness
- Panic attacks might include physical symptoms like feeling sick, difficulty breathing dizziness, blurred vision, blackouts, or fainting.
- Sudden weight gain or even weight loss
- Skin-related issues which include, acne, rashes, or itchy skin.
- Excessive sweating
- Changes in your period or menstrual cycle
- Existing physical health concerns getting worse
Emotional or mental symptoms of stress
Stress comes with a different set of emotional or mental symptoms for everybody. Here are a few common emotional or mental symptoms signs and symptoms of stress:
Irritability/agitation, anxiety, or constant worrying
- Being more emotional or more edge than usual
- Depression or the constant feeling of sadness
- Panic attacks which may include mental symptoms like difficulty doing basic tasks
- Difficulty focusing
- Stumbling and struggling to make basic decisions
- Feeling constantly overwhelmed
- Irrational fears
- Forgetful behaviour
- Poor judgment
- Moodiness, or anger
- Loneliness, isolation, and withdrawing from others
- Procrastinating or neglecting responsibilities
- Other mental or emotional health problems
Unhealthy behavioral changes due to stress
In severe situations, people chose to handle their stress by making unhealthy life choices. Therefore stress can also be characterized by these unhealthy changes in behavior like:
- Nervous habits like nail biting or pacing.
- Increased consumption of alcohol, cigarettes, or drugs to relax.
- Gambling or unhealthy financial decisions.
- Eating disorders like decreased appetite or overeating.
- Sleep problems like oversleeping or not sleeping at all.
- Partaking compulsively in sex, shopping, or internet browsing.
Stress Management
It would have been perfect if we had a little pill of happiness that would help us beat all our stress. However, it's just not possible that’s because stress is very subjective. Every person has a different tolerance level and prefers different ways of dealing with their stress. Naturally, there is no one-size-fits-all solution when it comes to the treatment of stress. However, it is advised to talk to a trusted friend or to indulge in a few seconds of self-care. But, if the stress is chronic and a day of rest is just not working, you might consider going to a licensed therapist. While you must think twice before taking medications, when it comes to therapy, there are no small reasons.
Apart from that, here are a few lifestyle changes that you must consider making in order to lead a stress-free life as suggested by the Centers for Disease Control and Prevention (CDC).
- Take breaks from the news and your devices (computer, phone, TV).
- Getting adequate rest and exercise.
- Allow yourself to slow down whether it is a self-help hour a day or a yearly vacation.
- Incorporate a healthy nutrient-rich diet.
- Try deep breathing exercises or yoga.
- Go for meditation or music therapy.
- Avoiding substance use, alcohol, cigarettes, or drugs.
- Communicate with friends, a trusted advisor, or a therapist
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