Six Warning Signs Of Stress You Should Know
The American Psychological Association (APA) describes stress as “a normal reaction to everyday pressures”, but notes that it can become unhealthy when it impacts your day-to-day functioning or causes or worsens mental or physical health problems. Read on to learn how to recognize the six most common warning signs of stress that could be reaching concerning levels for you, plus how to implement healthy coping mechanisms to better manage it.
Potential physical symptoms and consequences of stress
First, let’s take a look at how a consistently high level of stress can be harmful to your health and well-being.
- It can negatively impact your brain. Research has found that chronic stress can cause a person to lose brain volume, which can lead to both “cognitive and emotional impairment”.
- It can lead to negative physical changes and worsening health outcomes. An extensive body of research has linked chronic stress to decreased immune functioning and higher risk of viral infections, diabetes, ulcers, high blood pressure, and atherosclerosis, among other serious conditions.
- It can lead to negative mental health outcomes. As the APA said, chronic stress has also been linked to mental health issues like anxiety and depression.
Plus, chronic stress can also affect your day-to-day functioning. It can impact your sleep, appetite, and energy levels, which can make it difficult to take care of your responsibilities. It can cause mood swings and negative feelings and create friction in your relationships.
Six potential signs of problematic stress levels
As outlined above, the potential negative consequences of chronic stress have been well-documented. However, these consequences as well as chronic stress levels in general typically develop over time rather than overnight. That’s why it can be helpful to get familiar with the top warning signs that your stress levels may be starting to negatively impact your life, so you can take action accordingly. Here are six common signs to watch out for.
Your relationships have become strained
Stress can take a toll on relationships. If you’ve been feeling overwhelmed or experiencing high stress for a while, you may have noticed that you have less patience with those around you. You might find it hard to concentrate when you’re spending time together, or you might have started to feel irritated by people more frequently—possibly escalating into anger more often than is normal for you. If things with partners, friends, or family members simply feel off or more contentious than usual, it could be a sign that one or both of you—since stress is contagious—is struggling with high levels of stress.
You’re exhibiting out-of-character behavior
Your stress levels may be getting too high if they’re causing you to act out in ways that are not normal for you. If you’re experiencing new feelings of paranoia, angry outbursts, or crying spells, for instance, these could be warning signs. There may also be less obvious signs, like a disinterest in maintaining your normally healthy diet. Practicing techniques to get your stress levels under control may help you bring your behaviors back into a normal, comfortable range for you.
You’re feeling consistent negative emotions
Experiencing negative or difficult emotions sometimes is thoughts or emotional stress can be a normal part of the human experience. However, if you’ve been having trouble feeling joy or happiness from things you used to enjoy, or if it seems like you only ever feel overwhelmed, sad, frustrated, irritated, or angry, this may be worth paying attention to. Certain types of stress may be associated with mental health conditions like depression, which feelings like these may be symptoms of—but even have positive thoughts and feel happiness. That’s why taking action to manage stress levels may be helpful if you find yourself experiencing this warning sign.
You’re having trouble sleeping
Cortisol is a hormone the body releases in response to stress. If you're experiencing frequent or lasting stress, your body may be consistently producing it. In combination with a racing mind that’s busy worrying about work, school, family, relationships, or whatever else is causing you stress, excessive cortisol levels may be making it harder for you to fall or stay asleep. Since getting enough sleep (approximately seven to nine hours) has been linked to important aspects of life like learning, memory, and even metabolism and endocrine function, it could be time to address your stress levels if you’re experiencing sleep problems.
Loved ones have expressed concerns
While you know more about your current mental state than a casual observer, it may be worth listening if several people and/or those closest to you start expressing concern about your stress levels. Behavioral symptoms of stress can be plentiful and subtle, which means you may be exhibiting them without even realizing it—such as fidgeting often, coming across as short or irritable, or changing your eating habits in an unhealthy way.
You’re feeling consistently low-energy
The body’s stress response is designed to be temporary: to give you the energy and focus you need to handle the “danger” in front of you, and then to relax. However, chronic stress means that this response is switched on consistently or frequently over time. So although exhaustion can have many different causes (a hectic lifestyle, poor sleep, mental health conditions like depression), stress can also be a contributing factor. You deserve to have enough energy to fulfill your responsibilities and enjoy yourself, so addressing stress levels may help if you’re often feeling tired, lethargic, drained, or depleted.
How to learn stress management techniques, and what are the seven warning signs of stress?
In addition to the signs above, there are many more physical and emotional symptoms that may indicate you may be experiencing excess amounts of stress. Here are seven potential red flags to look for.
- A significant change in appetite, resulting in over or underconsumption of food
- Persistent feeling of being overwhelmed
- Substance misuse, including excess alcohol or prescription medication intake
- Frequent outbursts of anger
- A disinterest in previously enjoyable activities
- Racing thoughts
- A persistent sense of dread
If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.
If you are experiencing any of these signs that may indicate you are undergoing high or consistent stress, there are a variety of strategies you can try to reduce your stress levels and/or better cope with stressors. Taking inventory of your life circumstances is usually a recommended first step in case there are any areas where you can adjust what’s causing you stress. For instance, setting boundaries in relationships or finding ways to reduce work-related stress could be helpful. However, this approach isn’t always feasible. In that case, it’s usually helpful to focus more on managing stress. There are many different ways to do this.
First, research shows that regularly practicing mindfulness-based meditation has been associated with reducing stress as well as anxiety and depression. Since meditation is becoming more popular due to the many recent studies that support its benefits, there are a variety of both free and paid videos and apps that can help you learn how to do it. Next, a 2014 study suggests that regular physical exercise can increase a person’s “resilience to acute stress”. If you don’t know where to start, joining a gym or a sports league, showing up for a pick-up game of basketball at the park, or asking a friend or neighbor to take a daily walk with you are a few ideas you can try.
How therapy can help
Speaking with a trained therapist or counselor is another way you can learn stress management techniques. They can help you identify and shift any unhealthy coping mechanisms and learn healthier ones. They can also provide you with a safe space to express and process emotions or situations that may be causing you stress, and learn to manage symptoms of any coexisting mental health conditions you may be experiencing. If you are having difficulty solving problems related to stress and would like to seek in-person support, you can search for a mental health provider in your area. If you’d feel more comfortable seeking this kind of support from the comfort of your own home, online therapy is an option.
Research suggests that online therapy can offer similar benefits to in-person therapy. It also posits that stress management programs can be effective when delivered virtually—especially because they can be more reachable this way and because they may help in overcoming the stigma clients can experience regarding mental health care. Those who are interested in virtual therapy might try a platform like BetterHelp, which matches you with a licensed therapist who you can speak with via phone, video call, and/or online chat to address the challenges you may be facing.
Takeaway
What are signs you are experiencing too much stress?
This article explores the question, “What are 7 warning signs of stress?” However, there are additional mental and behavioral symptoms that may come as a result of experiencing too much stress. These may include, but are not limited to, changes in eating habits (eating too much or not enough), easily feeling overwhelmed, being flooded with negative thoughts, or having difficulty solving problems as they arise.
Experiencing too much stress may also lead to a range of physical symptoms. Feeling tired is one example. Other symptoms may also occur, such as chest pain, an upset stomach, acne, headaches, or an increased susceptibility to illnesses. Although what constitutes “too much stress” may vary from person to person, it may be helpful to be mindful of these symptoms if you are going through a stressful time.
What happens to your body when you're stressed?
A variety of symptoms and physical changes may occur when you’re under stress, particularly over an extended period of time. Short-term stress may lead to symptoms like an increased heart rate, quicker breathing, and feelings of restlessness or agitation.
Longer-term stress—for example, work related stress or family stress—may also lead to effects like high blood pressure, weight gain, or mental health challenges. Additionally, stress may affect men’s and women’s health in unique ways, leading to symptoms like missed periods in women, and erectile dysfunction in men.
Can stress make you sick?
Chronic or long-term stress may have detrimental effects on the immune system, potentially making individuals more susceptible to illnesses. Stress may also lead to nausea and stomach upset in some cases. Additionally, according to the National Institute of Mental Health, chronic stress has the potential to worsen asthma, and may be connected to digestive and sleep disorders.
How can you relieve stress?
If you are experiencing mental or emotional stress, practicing stress relief strategies may be helpful for managing its effects. These might include self-care practices such as eating a healthy diet, engaging in physical exercise, or practicing mindfulness meditation. Journaling—such as listing positive thoughts or doing a “brain dump” to sort through what you’re feeling—may also be helpful.
If you feel overwhelmed by stress, deep breathing exercises and physical activity may be useful for managing acute symptoms.
How does stress affect your brain?
Research indicates that stress may affect the brain in a variety of ways. According to a 2017 paper published in the journal Chronic Stress, stress can “cause an imbalance of neural circuitry,” potentially having impacts on decision-making, cognition, anxiety, and mood.
What are the causes of stress?
Stress may originate from any situation or event that causes negative or distressing emotions. This could range from a conflict with family members or friends to a work event, illness, or life transition. Stress may also be caused by high-pressure situations, such as exams, competitions, or tight deadlines.
Can stress cause back pain?
Muscle tension and pain—including back pain—are both possible symptoms of stress. This may come as a direct result of stress on the body, or as a result of other responses to stress, such as a hunched-over posture or sleeping difficulties, which may also lead to back pain.
Can stress cause dizziness?
During moments of acute stress, you may experience a rush of adrenaline as your body enters a “fight-or-flight” state. This may lead to feelings of dizziness or shakiness.
What happens after too much stress?
Experiencing high stress levels for a long time may lead individuals to feel burnt out, fatigued, or otherwise unwell. It may also raise the risk of high blood pressure, cardiovascular events, obesity, diabetes, and other physical and mental health conditions.
Does stress affect memory?
Certain research indicates that stress may be associated with impaired memory. For example, a 2014 study found that stress may impact the hippocampus, a brain region involved with memory. Other research has found that stress may also affect the brain’s ability to retrieve memories.
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