Are you finding it difficult to concentrate, even on simple tasks? Do you feel overwhelmed and easily irritable but unsure why?
Many people experience these symptoms without realizing they’re symptoms of stress. We can all feel a little ‘off’ from time to time, but if it’s become a more persistent feeling, it could be time to investigate.
Today, I’ll help you gain a deeper understanding of stress and its effects to help you recognize and address the symptoms when they arise. This knowledge will enable you to take proactive steps toward a healthier mind and body.
What is stress?
Feeling stressed out is a natural response to any perceived threats we face in our daily lives. What we identify as a ‘threat’ can vary from person to person. For some, it may be encountering a growling dog on the street. For others, it may be tight work deadlines.
When we feel stressed, our sympathetic nervous system triggers the release of stress hormones like adrenaline and cortisol. These hormones prepare the body to react to danger in one of four ways: fight, flight, freeze, or fawn – a survival mechanism handed down from our ancient ancestors.
During periods of acute stress and anxiety, our bodies are hardwired to react in these ways as a form of self-protection. It’s common to respond in a combative way (fight), to leave the situation immediately (flight), to shut down and withdraw (freeze), or to try to appease the aggressor or threat (fawn).
Stress is a natural part of human life. In fact, a little stress now and then can be a good thing, motivating you to reach your goals or navigate challenging situations. But, prolonged periods of stress can be harmful to our minds and our bodies. If you’re experiencing persistent stress, it might be time to seek help or take steps to alleviate your symptoms.
The main types of stress
It’s essential to recognize the different types of stress and their symptoms to be able to manage them appropriately.
The two main types of stress that can affect us are:
- Acute stress
- Chronic stress
Acute stress
Acute stress is intense, short-term stress that can come and go suddenly. This is the kind of tension or panic you may feel when there’s an obvious source of danger or shortly after a traumatic event.
Sources of acute stress reactions can range from impending deadlines at work to the sudden loss of a loved one.
Chronic stress
If your symptoms don’t seem to line up with specific circumstances or events, then you may be dealing with chronic stress. Chronic stress is a persistent sense of feeling overwhelmed and under pressure over a long period.
Common sources of chronic stress include:
- Ongoing relationship troubles
- Severe illness
- Intensely demanding job
What are some typical everyday stressors?
Typical everyday stressors can include:
- Financial difficulties
- Major life changes
- Struggling to meet societal expectations
- Too much caffeine
- Poor diet
- Traffic jams
- Inconveniences due to the weather
Whatever kind of stress you’re dealing with – and no matter how slight or severe – know that you’re not alone, and that the more you can learn to recognize the signs of stress, the better you’ll be able to manage it.
Recognizing the symptoms of stress
Stress can manifest in many different ways, both mentally and physically – from brain fog and irritability to high blood pressure and trouble sleeping. You might assume you’re just tired or having a bad day, but if your symptoms are constant, you may be dealing with high levels of stress.
Symptoms of acute and chronic stress
Acute and chronic stress have similar symptoms, including:
- Nausea
- Chest pain
- Anxiety
- Difficulty concentrating
The primary difference between them is that chronic stress symptoms are longer-lasting and can be more challenging to manage.
Signs of chronic stress can also include:
- Aches and pains
- Insomnia,
- Changes in appetite
- Social withdrawal
- Depression
- Developing an anxiety disorder
- Heart problems
Lesser-known symptoms of stress
If you’re only looking out for the more well-known symptoms like anxiety issues and trouble falling asleep, you may overlook other signs that your stress levels need managing.
Lesser-known signs of stress include:
- Jaw pain from clenching or grinding teeth
- Lower back pain
- Digestive issues
- Headaches
- Forgetfulness
- Using alcohol or drugs to relax
- Feeling impatient
- Shortness of breath
- Irregular menstruation
- Skin problems like psoriasis and eczema flare-ups
It’s common to downplay our stress, minimizing your struggles and pushing through your symptoms, or explaining them away. If you’ve been dealing with stress for a long time, you may be so used to the symptoms that you don’t even recognize them anymore.
It’s important to be honest with yourself about your stress and anxiety levels and how they’re impacting your life. Acknowledging your experience is the first step towards finding effective coping strategies and living a healthier, more balanced life.
How to manage stress with 3 simple strategies
Whether you’re dealing with everyday stressors, acute stress, or chronic stress symptoms, it can be comforting to know that you’re not alone, and there are tools to help you reduce stress in the moment and protect your mental health.
1- Practice mindfulness and meditation
Mindfulness is an increasingly popular tool for centering yourself and reconnecting with your body in the present moment.
It’s not about ‘zoning out’ or escaping from your feelings. Practicing mindfulness is all about staying present in the current moment, calmly acknowledging and accepting your thoughts, feelings, and bodily sensations without judgment, dwelling on the past, or worrying about the future.
When you ruminate on the past or get preoccupied with the future, you deny yourself the opportunity to appreciate the here and now. It can also drain your energy, making you more susceptible to stress, anxiety, and depression.
Mindfulness can really help. One study showed that participants who were assigned to an 8-week mindfulness-based stress reduction group reported significantly less anxiety, depression, and somatic distress than the control group.
There are various ways to incorporate mindfulness and relaxation exercises into your coping strategies. Try taking a moment to get in touch with your senses – notice what you’re hearing, smelling, tasting, seeing, and touching.
Focusing on your breathing is another powerful way to manage anxiety or stress. Sit down, close your eyes, and take a deep breath. Feel the air slowly traveling down to your diaphragm and out through your mouth.
You can stick with breathwork only or combine deep breathing with a body scan meditation, concentrating on each body part from head to toe, and noticing any sensations, emotions, or thoughts that may arise in the process.
2- Move your body
Physical activity releases endorphins that can lower stress, alleviate pain, improve your mood, and boost your self-esteem. Practicing somatic exercises can be a particularly effective way to reconnect the mind, body, and spirit.
Somatic exercises focus on increasing body awareness and releasing physical tension. These movements emphasize the connection between the mind and body and can be done anywhere.
Yoga is one of the most well-known and widely-practiced examples of somatic exercise. Even a simple cat-cow pose or child’s pose can help you realign with your body and ease your feelings of stress.
Progressive muscle relaxation is another useful somatic exercise, which involves systematically tensing specific muscle groups and gradually releasing the tension throughout the body.
A mindful walk is an easy yet effective way to combine movement and meditation. By slowing down and noticing how your body feels with every step, you can begin to quiet your racing thoughts and worries and feel more at ease.
3- Incorporate a self-care routine
Self-care routines can look vastly different from one person to the next. But, there are fundamental things we can all do – like exercising, eating well, and getting adequate sleep – that are integral to daily stress management.
Massage therapy is a powerful self-care technique to slow down, reconnect with your body, ease tension, and alleviate the physical and mental symptoms of stress. It can improve circulation, relax the muscles, lower the heart, decrease blood pressure, and release endorphins – all with a comforting human touch in a calm, relaxing atmosphere.
From listening to your favorite music and journaling to drinking less caffeine and spending more time with loved ones – there are countless ways to develop habits that can help you combat stress and anxiety. What matters is finding things that work for you and sticking to them.
Take the next steps toward a more peaceful you
At Awakening with Angela, I prioritize your needs and well-being to create a customized care plan that works for you. If you’re struggling with signs of stress, anxiety, or general discomfort, massage therapy can help.
For those who want to try something different, you’re welcome to add a 15-minute Reiki session to the end of your massage. Reiki is a Japanese healing practice that originated in Buddhist teachings thousands of years ago. It’s a form of energy work that can be beneficial for stress reduction, emotional healing, and enhanced well-being.
Book your session now to regain your peace and awaken your best self.
