30 Common Signs of Stress

Posted: May 19, 2024

Midway through Mental Health Awareness Month and I have yet to talk about stress!! So what better time than now?

So what is Stress, exactly? Children, teenagers, and adults alike all know it well, it just may come in different forms. Stress can be defined as a feeling that comes up when “we evaluate environmental demand in a way that go beyond our ability to cope successfully." In other words, Stress happens when we see the demands of the world around us begin to feel as if they are more than what can cope with.

The physical symptoms of unmanaged stress can look like the following:

Headaches
Blurred vision
Eye soreness
Tearfulness
Jaw clenching
Teeth grinding
Chest pain
Increased blood pressure
Heartburn
Difficulty breathing
Indigestion
Diarrhea
Constipation
Muscle aches
Skin rashes
Itchiness
Sweating
Nail biting
Dizziness
Fainting
Insomnia
Fatigue
Sudden weight changes
Menstrual cycle changes
Racing thoughts
Panic attacks
Depression
Feeling overwhelmed, restless, nervous, anxious, fearful, impatient, irritable, or angry
Having trouble concentrating, making decisions, and remembering things
Worsening of other mental health problems

Offering Help With Stress Management

While stress has become an almost unavoidable part of daily life. Whether it's work deadlines, family responsibilities, or financial pressures, stressors can pile up and take a toll on our physical, emotional, and mental well-being. As a Licensed Independent Clinical Social Worker passionate about social justice and mental wellness, I believe in empowering individuals with effective stress management techniques, but first. let's identify what triggers it. Common stressors include work pressures, relationship challenges, financial difficulties, and health concerns. However, stress is highly personal; what stresses one person may not affect another. Take time to reflect on your unique stress triggers.

Now, Stress Management Techniques

1. Healthy Lifestyle Choices

Exercise: Regular physical activity is a powerful stress reducer. Whether it’s a brisk walk, yoga, or hitting the gym, find a form of exercise you enjoy.
Nutrition: A balanced diet fuels your body and mind. Avoid excessive caffeine and sugar, which can exacerbate stress.
Sleep: Quality sleep is crucial for stress management. Aim for 7-9 hours of sleep per night to maintain optimal health.

2. Mindfulness and Relaxation

Meditation: Practicing meditation can help calm your mind and reduce stress. Start with just a few minutes a day.
Deep Breathing: Deep breathing exercises can quickly alleviate stress. Try the 4-7-8 technique: inhale for 4 seconds, hold for 7, and exhale for 8.
Yoga: Combining physical postures, breathing exercises, and meditation, yoga is a holistic approach to stress management.

3. Time Management

Prioritization: Learn to prioritize tasks to manage your workload effectively. Focus on what’s most important and tackle those tasks first.
Breaks: Take regular breaks to prevent burnout. Even a short walk or a few minutes of relaxation can make a difference.
Boundaries: Set boundaries to avoid overcommitment. Learn to say no when necessary to protect your time and energy.

4. Cognitive Behavioral Techniques

Positive Thinking: Challenge negative thoughts and replace them with positive affirmations. This shift in mindset can significantly reduce stress.
Problem-Solving: Develop problem-solving skills to tackle stressors head-on. Break problems into manageable steps and address them systematically.
Goal Setting: Set realistic and achievable goals to give yourself a sense of direction and accomplishment.

5. Social Support

Building Relationships: Strong social networks provide emotional support. Reach out to friends, family, or colleagues for support and connection.
Seeking Help: Don’t hesitate to seek professional help if needed. Therapists, counselors, and support groups can offer valuable assistance.

6. Professional Help

Therapy: Counseling or therapy can provide tools and strategies for managing stress. Therapists can help you understand and address the root causes of your stress.
Support Groups: Joining support groups allows you to share experiences and gain insights from others facing similar challenges.

Remember, stress management is a journey, not a destination. Be patient with yourself and make self-care a priority. And as always, contact us if you feel you want or need some company on that journey!