Learn to Recognize the Symptoms of Stress

Virtually everyone on this earth has experienced stress in one form or another. It is your body’s natural reaction to help you adjust to the changes and challenges of life. Whether these stressors include work, a big exam, or dealing with home life, some stress is normal. 

We can even experience healthy and/or acute stress in short bursts, which can increase productivity or help us avoid danger. In other words, that adrenaline pushing you to finish that marathon or work project is a good thing.  

Your stress response can cause your body to stay alert and work harder to achieve those important goals. 

However, bad or chronic stress—the kind that negatively impacts our mental, physical, and emotional health—occurs when stress persists over a long period of time. We become used to this type of stress as a part of our everyday lives and forget how to manage it. 

A perfect example of chronic stress is this pandemic which has lasted longer than most of us thought it would. According to the American Psychological Association, nearly 80% of adults categorize the pandemic as a significant source of stress. 

Financial struggles, managing your kids’ remote learning, or postponing important events are just a few of the issues people are facing. When you experience prolonged levels of stress, your body and mind begin to break down. The issue is that many of us are so busy fighting and surviving that we don’t realize how bad it really is. So, the first step in addressing this problem is recognizing the symptoms. 

Below are some of the physical, emotional, and behavioral symptoms of stress. 

Physical

• fatigue 

• sleep difficulties 

• weakened immune system 

• headaches/migraines 

• chest and stomach pain 

• nausea 

Emotional 

• anxiety 

• depression/sadness

• irritability 

• loss of motivation 

• restlessness

• mood swings  

Behavioral 

• drug or alcohol use

• social isolation

• unhealthy eating or eating disorders 

• nail biting 

• gambling 

What else can you do? 

1. Journaling is a great tool that can help you pinpoint how you may be unconsciously reacting to the stressors in your life. Write down your thoughts for some clarity. The Balanced + Well blog has awesome monthly journal prompts and helpful worksheets you can check out. 

2. I spoke about this in an earlier blog but another way to identify and reflect on your stress is by taking the Life Stress Test. This proven method helps you assess the amount of stress you’ve endured over the past 12 to 24 months.  

3. Ask for help. I can’t emphasize how important it is to use the people and resources around you. Reach out to trusted family and friends, or find a professional to help you navigate your stress. 

4. Practice relaxing habits such as yoga, good sleep hygiene, and mindfulness. Feel free to browse through other blog posts for useful tips that help you cultivate these habits. 

Regular Self-Check-ins for Stress Management

Checking in with yourself regularly is crucial for proactively reducing the potential long-term effects of stress. By setting aside time each week or even daily to reflect on your feelings and stress levels, you can identify early signs of stress and take immediate action to manage them. This self-reflection can involve simple questions like "What am I grateful for today?" or "What are my current stressors?" Recognizing these symptoms allows you to gradually find healthy ways to handle your stress, such as practicing mindfulness, engaging in physical activity, or seeking social support.

Integrating Self-Check-ins into Your Routine

To make self-check-ins a habit, incorporate them into your daily or weekly routine. You can use a stress management worksheet to guide your reflection and goal-setting. This worksheet might include sections to identify your stressors, recognize your symptoms, set specific goals for reducing stress, develop a plan with small actionable steps, and track your progress. By regularly assessing your stress levels and adjusting your strategies as needed, you can maintain better mental health and improve your overall well-being. This proactive approach not only helps in managing stress but also fosters a more positive and resilient mindset, enabling you to navigate life's challenges more effectively.

You can also book a free discovery session with me to discuss how you can manage your stress. And while you’re at it, don’t forget to sign up for the Balanced + Well newsletter to receive updates about the program.