Stress Symptoms and Stress Management
How to Recognize, Manage and Reduce Stress
In this article, we will be discussing stress symptoms and stress management. Hopefully, you will learn how you can recognize stress and manage it effectively! 🙂
Stress is a natural response of your body to danger; it helps you deal with emergencies. It helps in day to day challenges, provides you with the strength to prevent undesirable events, and keeps you on your toes to get stuff done.
So, stress isn’t bad. It’s just the excess of stress that causes problems.
Stress can manifest in a variety of forms. It isn’t always easy to recognize; most of the time, people don’t even know they are going through chronic stress.
The aim here is to recognize stress symptoms and address them so that they don’t turn into long-term issues.
While it may not seem like an easy task, you can manage your stress by doing a few simple things.
Let’ get started.
Recognizing, Managing and Reducing Stress
The modern lifestyle is a major source of stress. While some people manage it well (some even thrive under stressful situations), others may feel overwhelmed by it.
Long and frequent stress symptoms may be a sign that you are suffering from chronic stress. Chronic stress can lead to many complications if it not addressed in a timely fashion.
Stress symptoms aren’t always obvious; stress can creep up on you without you even knowing about it. It starts to feel normal. This makes it quite dangerous for your mental and physical health.
So, recognizing stress symptoms is as important as diagnosing any other illness. You can only address the issue once it’s identified.
Stress overload can show its effects in various forms. Stress symptoms can be cognitive, emotional, physical, or behavioral.
Cognitive symptoms include:
- Inability to concentrate
- Memory issues
- Poor judgment
- Racing thoughts
- Persistent negative thoughts
Behavioral symptoms include:
- Eating excessively (or less than normal)
- Oversleeping or sleeplessness
- Avoiding responsibilities
- Going in isolation
- Using drugs for temporary relaxation
As strange as this may sound, chronic stress can affect you physically as well. The physical stress symptoms include:
- Body pains or aches
- Loss of libido
- Increased heart rate
- Constipation (or diarrhea)
Emotional symptoms of stress, for most people, are the most difficult to deal with. While experiencing stress overload, you may encounter:
- Agitation (Anxiety)
What Stresses You Out?
Stressors or the events that trigger stress vary from person to person. A stressor for some people may not be a cause of worry for others at all.
Sometimes, big events like job loss, financial issues, a loss of someone, divorce, injury, or retirement can linger on and make you distressed.
Or, if you have a sensitive personality, little things can also trigger a stress response.
Whatever the trigger may be, you can achieve effective stress management by doing a few things.
Manage and Reduce Stress
So, let’s discuss the ways you can achieve effective stress management.
Healthy foods don’t only keep your waistline slim, but they are also good for your mental health. A healthy diet helps in stress alleviation, keeps a good mood, and strengthens your immune system.
On the other hand, junk food can worsen your mental health.
Avoid junk food and excessive sugar even though they may appear more desirable in a stressful state.
Connect with Loved Ones and Friends
Share your feelings with the loved ones and your mates. Having a supportive social circle makes stress management so much easier.
Additionally, join a support group or an online community to connect with others. If you aren’t comfortable sharing with others, get professional help; it almost always helps.
Exercise helps with sleep and improves mood. Getting a deep full night’s sleep is necessary to rewire your brain. You can manage stress better when you are well-rested.
Additionally, exercise releases the happy hormone, endorphin. So, working out can actually make you feel good. Do exercise regularly because it also improves cognitive function and alleviates stress symptoms.
While you can’t eliminate stress from your life, techniques like Yoga, breathing, and meditation can help reduce stress symptoms significantly.
Learn to relax now and then. You’ll be able to stay calm even under stressful situations if you practice relaxation techniques effectively.
Don’t Leave Your Hobbies
Hobbies and leisure activities are a great way to reduce stress. Time spent on the activities that you love is good for your mental health.
Studies suggest that people who have hobbies are less prone to stress.
It may not seem like such a productive thing to do but taking out time for leisure can actually boost your productivity, as you will feel and perform better.
What you focus on grows. When you think positive, positive things are bound to happen!
Positive self-talk pulls your attention from potential negative thoughts, helping you reduce stress and feel good.
Say positive things to yourself anytime you feel negativity looming around, and you’ll feel the difference.
According to studies, gratitude can improve your mental health. Keeping a gratitude journal reminds you of the good things that you have in your life, pulling you away from negativity.
So, start a gratitude journal and write at least 1 thing you are grateful for every day.
Identify and Cut Out Stressors
Think about what stresses you out. It could be news, getting into an argument, excessive use of gadgets, and even coffee.
Eliminate those things and replace them with the things that relax you.
Negative thoughts can also contribute to stress; be mindful of what you think when you feel stressed. Replace your negative thoughts with positive ones.
Chronic stress can affect your mental and physical health. Knowing that you are going through chronic stress isn’t straightforward. However, it’s not that difficult either!
Recognize stress symptoms and address them before they develop into long-term issues.
Stress symptoms can be cognitive, emotional, behavioral, or physical. Remember, you can achieve stress management and alleviate these symptoms easily. Just incorporate some of the methods we have described in this article!
Make some lifestyle changes like exercising, socializing, eating healthy, taking time off, removing stressors, and practicing gratitude. You’ll see your stress levels reduced in no time!
To get you on the right track, why not join our community - “Healing through food” movement. We'd love to have you on board! 🙂