Here are 11 signs that stress can be and expert tips to help you deal with them
Stressful days are not uncommon in busy lives. What happens when these days become too frequent? Do we feel overwhelmed? You can recognize the symptoms of stress so you can manage them and get relief.
It is normal and healthy for people to experience some stress in their lives. To a certain extent, stress can be a motivator and can even be beneficial. However, modern life can lead to too much stress and we get stuck. There can be many symptoms, from stomach pain to insomnia.
Neil Shah, Chief De-Stressing Officer at The Stress Management Society, is determined to dispel a common myth: that we should live stress-free. According to him, stress is an almost universal human experience. It is something that we all have experienced at one time or another in our lives. Humankind would not have been able to live through the 21st Century without the stress response. He says that our cavemen ancestors used the onset “fight or flight” stress response to help them deal with danger and threats.
We can get up and move to reach our short- and longterm goals with a little stress. It can also protect us. Neil explains why. “In modern times, the ‘fight or flee’ mode can still be helpful in surviving dangerous situations such as reacting quickly to someone running in front of us by pressing the brakes.”
Neil says that stress in an inappropriate situation is the problem. He says that brain function is reduced when blood flow goes only to the essential muscles required to fight or flee. This can cause a lack of ability to think straight, which can be a major hindrance to our work and personal lives. It can cause stress to last for a long time, which can lead to a negative effect on our health.
What is stress?
Stress, like signs of anxiety and depression, is a physiological response to stressful situations. It can also lead to psychological problems. Our bodies release a range of hormones and chemicals to give us energy and alertness when we’re stressed. If this energy isn’t channeled correctly, we suffer.
Everybody handles stress differently. How we handle stress is influenced by our personality, life experiences, genes, and current circumstances. However, stress is not just pressure. Sir Cary Cooper is a Professor of Organisational Psychology & Health from the University of Manchester. He also serves as a clinical advisor for Anxiety UK (the UK’s largest user-led anxiety charity). He says that there is a difference in stress and pressure. “Pressure can be positive and stimulating. Stress is when the pressure puts a person under too much stress.
Stress is simply when there are too many demands on you than you are able to handle or have the resources to meet.
Stress can manifest in both behavioural and physical signs. Professor Cooper says that behaviour changes are often associated with symptoms. He continues, “Physical symptoms can come in many forms, including difficulty sleeping, feeling anxious most days, gastrointestinal problems, headaches, and palpitations.”
11 Signs of Stress
1. Behavior changes
Changes in personality are one of the first signs that stress has hit. You or someone you know may be acting differently because of stressful situations.
Professor Cooper explains that extroverts can become more reserved and less funny. They lose their sense of humor, become more aggressive, and become less friendly. He explains that a change in behaviour over time indicates that an individual has moved from the stress zone to the pressure zone.
Long-term stress can lead to a decline in mental health. It can alter our brain’s ‘pleasure chemical, dopamine’, according to Dr Rhianna McClymont. Lead GP at Livi, digital healthcare provider. She says that long-term stress can make us more susceptible to mental illness.
How to reduce it: Try calming your mind if you feel like you are snapping at family members or getting grumpy. Dr McClymont says that meditation, mindfulness techniques, and breathing exercises have all become very popular strategies for stress management in recent years. They are supported by solid clinical evidence. For example, one study found that people can adapt to stressful situations by focusing on the present moment, which is an aspect of mindfulness. Headspace, which costs PS14.17 per month, is a great resource that provides guided meditations as well as mindfulness techniques. A study published in PLOS One found that mindfulness meditation practiced for 10 days reduced stress levels by 14%.
2. Anxiety
Anxiety is one of the most common symptoms of stress. Anxiety can cause physical symptoms such as heart palpitations, racing heartbeats, and feelings of worry and fear.
How to reduce stress: Stress, anxiety and depression often go hand in hand. Geri Burnikell, spokesperson for SupportLine, says counselling could help someone manage stress better. (Call 01708 765200 to get advice).
Geri says, “Counselling can help you look at how to eliminate unnecessary stress, learn positive healthy ways to cope with stress, and not let stress build up until it becomes overwhelming.” Mind, a mental health charity, has useful information on how to locate a therapist.
It is important to keep in touch with family and friends. When we need it most, stress can cause us to withdraw and become irritable. Dr McClymont says that it is important to maintain your social life, even when you don’t feel like doing so. It might be helpful to speak to family and friends about your life. However, if you don’t feel comfortable talking to them, socializing with them can help make you feel better.
3. Stomach problems
Stress can cause upset stomachs, IBS and poor digestion. As experts have learned more about the Microbiome Gut Brain Axis, this has been a growing problem. This is the symbiotic link between our gut health, our brain, and, consequently, our mental health. Stress can lead to a decrease in the amount of bacteria in our gut. This can increase the likelihood of developing leaky gut (IBD).
How to reduce stress: Probiotics, also known as live bacteria, are increasingly being studied. They can be taken in supplement form or eaten with certain foods. Probiotics can influence neurotransmitters such as cortisol (the “stress hormone”) and serotonin (“the “feel-goodhormone”), in certain cases. This may help to ease anxiety and depression. Probiotics are being called ‘psychobiotics’ because of their positive effects on the brain and gut.
Probiotics are not only beneficial for those with stomach problems, but they can also be used in other areas as well. Amazon), which contains 14 live bacteria strains as well as calming B vitamins, magnesium and zinc. Symprove is another option. Amazon) it’s highly rated and it comes as a liquid – a better option for those who don’t like taking tablets. You should eat more probiotics – include more yogurt, miso, sauerkraut, and kimchi in your diet.
4. High blood pressure
High blood pressure is one of the most concerning signs of stress. High blood pressure, also known as hypertension (or silent killer), can cause a variety of health problems. If left untreated, hypertension can lead to aneurysms, stroke, dementia, heart attacks, kidney failure, and heart attack.
Although it is debatable whether stress can cause long-term high bloodpressure (our blood pressure should return to normal after stressful events), chronic stress could lead to unhealthy lifestyles, such as smoking, drinking, and eating junk food, which can increase blood pressure.
How to reduce stress: It’s a good idea to have your blood pressure checked by your doctor if you are feeling stressed. A home blood pressure monitor can be purchased, but it is always a good idea to seek professional advice. You can reduce your blood pressure by reducing your readings if they are high. Regular exercise, reducing salt, alcohol, salt, smoking and weight loss can all help lower blood pressure. It is also beneficial to meditate, practice mindfulness, and do breathing exercises.
5. Forgetfulness and disorganization
Are you already stressed and more stressed than you are? What can be more stressful than losing your car keys? Forgetting to celebrate a friend’s birthday These are all signs of stress, and we can blame cortisol.
Research has shown that cortisol can affect memory formation and retention, particularly during sleep, when brains consolidate memories. This means that if we are constantly stressed out, it can impact our ability to recall things. Burnout is also characterized by being disorganized and forgetful. This is similar to stress and when we become exhausted.
It’s possible to make it easier: Multitasking can lead to a loss of focus. Research shows that multitasking can negatively impact our performance, and even our intelligence. Take a step back and look at the ways you can simplify your daily life. Avoid scrolling on your phone too much. Neil suggests spending less time on your devices. You can use the time gained to plan your day on paper, read a book, journal, or meditate. Even 10 minutes twice a day can make a big difference.
6. Blood sugar levels increase
The body adapts to life’s challenges in many ways. The liver is one organ that responds to stress. It releases additional glucose to manage it. If stress is long-term, however, the liver can release more glucose to help manage our stress levels. Dr McClymont explains that long-term, the constant glucose release can increase our risk of developing type II diabetes. It can also make it difficult to maintain a healthy body weight.
Stress can cause diabetes but it doesn’t cause it. However, it can make a condition worse and could lead to type 2 diabetes. Diabetes UK researchers believe that high levels of stress hormones could cause insulin-producing cells to stop functioning properly, and decrease the amount of insulin they produce.
How to reduce it: High blood sugar symptoms include frequent thirst, increased need to urinate more frequently, blurred vision and tiredness. To determine if you are diabetic or prediabetic, your doctor can perform a test. Give your liver some rest. Avoid alcohol, which is a stimulant, but it won’t provide long-term relief.
Dr McClymont says that eating a healthy diet is one of the best things you can do for your mental and physical health. A Mediterranean diet is recommended.
7. Difficulty in sleeping
Stress and sleep are always inextricably linked. Both can lead to the other, and vice versa. This creates a vicious circle in which the more stressed out you are about not being able sleep, the less sleep you get and the more stressed your become. Do you feel this?
Dr McClymont says that getting enough sleep and staying awake at regular hours can make all the difference in how we deal with daily stress. It’s not easy to do this (according to a report, more than 4 out 10 adults felt more stressed and overwhelmed in the last month), but there are some ways to make sleep more appealing and less stressful.
You can ease it by making a concerted effort towards improving your sleep hygiene. There are many things you can do to improve your sleep hygiene. Superdrug) as this will help your muscles relax. You should sleep in a cool, well-ventilated area. According to The Sleep Charity, the ideal temperature for a restful night’s sleep is between 16-18 degrees Celsius (60-65 degrees Fahrenheit).
Dr McClymont adds that stimulants such as alcohol, late-night screentime, large meals, and nicotine can interfere with our ability to fall asleep. She advises that caffeine can cause sleep problems for up to six hours, so it is important to stop drinking coffee in the morning.
A CBD supplement could also be purchased. One survey of 5,000 adults found that 1 in 7 CBD consumers use it to reduce anxiety and stress. Dr Leon Barron, a UCL Medical School tutor and GP, says that CBD interacts with many receptors that regulate anxiety and fear-related behaviors, including the serotonin receptors. There has been extensive research on CBD’s effects on anxiety and there is good evidence to support its benefits.
You can try CBD if you are unsure. Aldi’s Diplomat Night Time Infusion, which costs just 69p per 20 teabags, is a great option. Or, if you prefer, opt for Dozy Bears Gummies (PS16.99 | AMAZON). This supplement contains a combination of vitamins and botanicals, as well as tryptophan and 5-HTP. It can help you relax and aid in sleep. Before taking any supplements, consult your doctor. Avoid 5-HTP if you are taking antidepressants.
8. Headaches and migraines
All types of headaches and migraines are signs of stress. Headaches can be triggered by stress. Bad posture, tension, anxiety, and wound-up causes are all triggers.
Dr McClymont says that stress hormones such as cortisol can lead to blood vessel changes around the brain which can result in tension headaches or migraines. One study, for example, found that stress hormones such as cortisol can cause changes in the blood vessels around the brain, causing tension headaches and migraines. Researchers concluded that regular stress management was more effective than letting stress build up.
It’s possible to reduce cumulative stress by engaging in regular exercise. Scientists believe that exercise raises the body’s stress response initially, but activity seems to reduce stress hormones over time, which in turn results in lower stress levels. It’s all about frequency. Regular exercise will keep stress levels in check. You can aim for a walk, cycle or yoga class every day. Gympass can be a great incentive. For as low as PS7.99 per month, you get access to studios, gyms, and wellness apps.
Dr McClymont says that exercise is especially good for stress relief. Even a short time spent outdoors can be a great way to energize yourself. It can also help us to maintain a healthy sleep routine and improve our mental health.
9. Infections and colds are common.
Stress can lead to a variety of symptoms, including fatigue and sickness. Many studies have linked stress to a decreased immune system, slow wound healing, and an altered immune response against vaccinations, as well as cancer.
Dr McClymont says that stress initially hinders the immune system. “The chemicals that our bodies release to address immediate threats don’t have the ability to sustain us long-term. Chronic stress can cause a person to have a compromised immune system, which makes them more susceptible to getting sick.
You can ease it by practicing mind-body therapies such as Tai-Chi, yoga, or meditation. A meta-analysis of 34 studies showed that these therapies could have a positive impact on the immune system, as well as an individual’s ability to respond to vaccines. Music can be a great way to relax. You can search YouTube for “music for stress” to find a variety of playlists that will lower your heart rate, and calm your mind.
1o. Skin issues
Stress can cause skin conditions such as eczema or psoriasis, and can even worsen your already stressful situation. Stress can cause inflammation and affect our immune system. This can have a negative impact on skin health. Stress can also manifest as a dry scalp and hives.
Your diet may have an impact on your skin. Your diet may change to include more refined or sugary foods. You might also drink more alcohol or caffeine, and get less sleep – all of these actions can lead to skin problems.
How to reduce stress: Take care your skin in stressful situations by taking good care of yourself. Relax, eat well and sleep well. Stress can cause us to forget about our self-care routines. This is a sign that you need to set reminders to remove your makeup and moisturize after showering. A supplement with omega-3 fish oil can give your skin an extra boost.
One pilot study showed that people with psoriasis who were treated with CBT with mindfulness saw a significant improvement in their skin condition.
11. Hormonal imbalances
Chronic stress can lead to low libido and bad news for couples trying to conceive. Although it is not clear if stress causes fertility, or if infertility does, research suggests that women who are less anxious and depressed may have higher rates of pregnancy.
Long-term stress can affect hormonal balance and reproductive cycle. It can cause disruptions in periods, and increase our vulnerability to emotional and mood changes. Stress and other related conditions can also impact sex drive, and even fertility.
How to get it under control: Consult your doctor if you have any hormonal imbalances, such as PMT, low sex drive, difficulty getting pregnant or perimenopause symptoms. You can be referred to them for further testing.
Relaxing as much as you can is another way to help yourself. You can also follow the advice given in the previous points. These include eating right, exercising, therapy, breathing exercises, and so forth. Acupuncture can also be used to treat stress-related infertility. A study of IVF patients revealed that acupuncture was associated with a higher chance of pregnancy than those who did not. According to the report, acupuncture is associated with lower stress levels both before and after embryo transfers. It may also increase the chances of a successful pregnancy.
When should you seek medical advice
These symptoms of stress may be a sign that you need to see your doctor. You’ll first need to examine the root causes of your symptoms. If you have a clear diagnosis, you can then address the stress that is causing your symptoms.
Professor Cooper advises that if any of these symptoms persist, you should consult your doctor. Find out if the symptoms are caused by a medical condition. He advises that symptoms could be organic or caused by stress, anxiety, or depression.
Dr McClymon says, “Remember that it’s always okay to ask for help.” Stress and related conditions are very common and professional advice is readily available. A GP may be able to help you reduce stress and other stress-related symptoms by recommending lifestyle changes and self-coping strategies.
Self-care is the new order of the day. Although these wellness tips may seem like commonplaces, they can help reduce stress and anxiety. Anxiety UK and The Stress Management Society can provide additional support. You can also get self-care reminders and track your progress with apps like Thrive and Calm.
