Hello HMT family! Welcome back to our blogpost series on STRESS MANAGEMENT. If you missed the first post in this new series, don't worry – it's never too late to catch up and read it here.
Previously we wrote about what stress is and how it can affect you, and a few common causes of stress and how to identify them. Today, we will look at recognizing common signs and symptoms of stress. Stress can affect everyone differently, and its symptoms may not always be obvious. Being able to recognize the signs of stress is essential for taking action before it becomes overwhelming. So, let's dive right in and explore some common signs and symptoms of stress and how to identify them.
Physical Symptoms of stress:
1. Headaches
Stress can cause tension headaches, which feel like a tight band around your head.
2. Fatigue
Feeling constantly tired or drained is a common sign of chronic stress.
3. Muscle Tension or Pain
Stress can cause your muscles to tense up, leading to pain, especially in the neck, shoulders, and back.
4. Sleep Problems
Stress often leads to difficulty falling or staying asleep, or waking up feeling unrefreshed.
5. Digestive Issues
Stress can disrupt your digestive system, leading to stomachaches, nausea, or changes in appetite.
Alone, these physical symptoms may not mean much and can be easily overlooked. Experiencing these symptoms every now and then may be more situational and the symptoms could go away on their own. If you notice a pattern of these symptoms, however, then it is time to take action and do something to reduce the intensity and frequency of the stress you experience.
"Do not let stress be your silent killer. Address it before it addresses you."
Emotional Symptoms of stress:
1. Irritability or Anger
You may find yourself feeling more irritable or easily frustrated when you’re stressed.
2. Anxiety
Stress can lead to feelings of worry, nervousness, or panic.
3. Depression
Chronic stress can contribute to feelings of sadness, hopelessness, or a lack of interest in activities you once enjoyed.
4. Feeling Overwhelmed
Feeling like you can’t cope or that everything is too much to handle is a common emotional response to stress.
Every day is a day to practice emotional awareness. Notice how different situations or events cause a certain emotion to arise. For example, if you are stuck in traffic and no vehicles are moving, you might start to feel frustrated, irritated, annoyed, and so on. Paying attention to the changes in your emotions help you to learn your triggers and to better respond to them vs. react to them. Treat your emotions like a thermostat: if your emotions are too high, do something to bring them down; if your emotions are too low, do something to bring them up.
Behavioral Symptoms of stress:
1. Changes in eating habits
Stress can lead to overeating or loss of appetite.
2. Social Withdrawal
You might find yourself avoiding social interactions or isolating yourself from others.
3. Procrastination
Feeling overwhelmed by stress can make it difficult to focus or get things done.
4. Increased use of Substances
Some people may turn to alcohol, drugs, or smoking as a way to cope with stress.
Much like noticing your physical and emotional symptoms, paying attention to changes in your behavior can be beneficial to your overall health. Notice when you avoid being around others, when you are consistently late to work or take off, when you lay around and do nothing, and so on. Again, these changes alone may not be cause for immediate action but frequently experiencing them means it is time to do something about about it. Do not let stress be your silent killer. Address it before it addresses you.
In a Nutshell
Recognizing the signs and symptoms of stress is the first step toward managing it effectively. If you notice these symptoms, take time to evaluate what’s causing your stress and consider healthy ways to address it. In our next blogpost, we will discuss ten effective ways to manage stress. How you manage stress is unique to you, but we will cover what makes a technique effective.
Bree Vanley is the CEO of Heart Matters Therapy, PLLC. She is a Licensed Professional Counselor (LPC) in the State of Arkansas and Texas, who focuses primarily on anxiety, grief, and trauma. She is committed to helping individuals enhance their emotional and mental health. For more information, please click here.
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