stress causes and symptoms

Stress?

Stress affects us all which is a constant in our lives. This could be due to several things, including caring for your children, managing your finances, a typical relationship, or a full schedule at work. While some stress can be beneficial, too much stress can hurt your physical and mental health, leaving you exhausted and sick. Therefore, stress management tips play a crucial role.

Recognizing stress signs is the first step to managing them. Recognizing stress signs may not be as easy as it seems. We often get so used to stress that we don't realize it until it hits us.



The definition of stress is a psychological and physical response to external pressures or demands, often resulting in feelings of anxiety, tension, or pressure on our bodies. A simple definition of stress is a natural response to challenging situations that affect our physiological and psychological well-being. Stress is defined as tension or strain caused by external or internal pressures or demands, physical or emotional.

Stress can manifest itself in different ways, such as sleep disturbances, persistent headaches, muscle tension, irritability, or appetite changes. If you notice such symptoms, it's critical to be aware of them and apply these tips for stress management to reduce your stress levels. This will boost your well-being and promote a healthier lifestyle

Article Covers

  • When you are stressed, how do you feel?
  • Signs and symptoms of stress
  • Causes and Diagnosis of Stress
  • How is stress felt? 
  • How long stress is felt? 
  • Techniques of stress management 
  • How can you identify life stressors? Simple tips 
  • How can you improve your stress-handling ability?
  • 1st Tip for Stress Management: Develop resilience 
  • 2nd Tip for Stress Management: Put the four calming strategies "4 A's" into practice.
  • The four A's of stress management: Accept, Alter, Adapt, and Avoid
  • 3rd Tip for Stress Management: Get moving
  • 4th Tip for Stress Management: Social Connections
  • 5th Tip for Stress Management: Schedule breaks to relax.
  • 6th Tip for Stress Management: Use your time wisely
  • 7th Tip for Stress Management: Adopting and Maintaining a healthy lifestyle
  • 8th Tip for Stress Management: Develop moment-by-moment stress management skills over commitment.

If you are stressed, you may feel:

  • Irritation, anger, impatience, or injury

  • Congestion or overload

  • Anxiety, nervousness, or fear

  • Like your thoughts race, you can't shut them off

  • You can't enjoy yourself

  • Depressed

  • Without an interest in life

  • Like you've lost your sense of humor

  • A feeling of fear

  • Worried or tense

  • Neglected or lonely

  • Mental health problems are getting more severe.

Stress-related symptoms

Our system releases hormones in response to stressful events.

These effects could include:-

Breathing difficulties; Panic episodes; Blurred vision or irritated eyes; Sleep issues; Tiredness; Muscle aches and headaches; Chest pains and high blood pressure; Heartburn; Constipation; Feeling ill, lightheaded, or fainting; Sudden weight gain or loss; Developing rashes or itchy skin; Sweating; Changes to your period or menstrual cycle and Worsening of current physical health due to issues.

These physical impacts may become more detrimental if we are under stress or have not adopted stress management tips. This may also occur if we encounter prolonged stress.

Stress may also result in more severe or enduring physical health issues. Takotsubo cardiomyopathy (often known as "broken heart" syndrome) is one of them. This might have heart attack-like sensations. Takotsubo cardiomyopathy information is available from the British Heart Foundation.

How does the body respond to stress?

The hormone adrenaline is first released, which raises blood pressure and heart rate. Additionally, your breathing quickens, allowing you to run or fight while also supplying your muscles with oxygen. The hormone cortisol is also released at this time, supplying your body with glucose, its main source of energy, but simultaneously suppressing non-essential biological processes like digestion. Chronic stress can cause various physical signs.

Environmental stressors cause oxidative stress

Oxidative stress refers to an imbalance between the production of reactive oxygen species (ROS) and the ability of the body to detoxify or repair the resulting damage. ROS are highly reactive molecules that are produced during normal cellular metabolism as well as in response to environmental stressors such as pollution, UV radiation, and toxins. When there are too many ROS and not enough antioxidants to neutralize them, they can cause damage to proteins, lipids, and DNA, leading to cellular dysfunction and eventually disease. Some examples of conditions associated with oxidative stress include cancer, cardiovascular disease, neurodegenerative diseases, and aging.

Signs and symptoms of stress?

Your emotions, behaviors, capacity for thought, and physical health are just a few of the areas of your life that stress can impact on. The human body is susceptible to stress. However, because everyone reacts to stress differently, there can be a wide range of symptoms. 

Symptoms can be hazy and may be the same as those brought on by diseases. It is imperative that you discuss them with your doctor as a result. Any of the stress symptoms listed below may affect you.

Physical signs of stress are:

  •  Pain.

  •  A racing heart or chest discomfort.

  •  Tiredness or difficulty falling asleep.

  •  Headaches, vertigo, or trembling.

  •  Blood pressure problems.

  •  Jaw clenching or muscle tightness.

  •  Indigestion in the stomach.

  •  Problems with sex.

  •  Immune system weakness.

Stress can cause anxiety or irritation.

  • Depression.

  • Panic disorders.

  • Sadness.

Emotional symptoms are:

  • Having trouble unwinding and calming your mind

  • Becoming quickly agitated, angry, and moody

  • Feeling overwhelmed and wanting to take control

  • Becoming easily agitated, frustrated, and gloomy

  • Avoiding others due to low self-esteem

  • Loneliness, worthlessness, and depression

Cognitive symptoms of stress

  • Loss of sexual activity desire or ability

  • Unsteadiness, trembling, ringing in the ears, and chilly or sweaty hands and feet

  • Dry mouth and difficulty swallowing

  • Clenched jaw and grinding teeth

  • Stress can cause cognitive symptoms such as racing thoughts

  • Constant concern

  • Forgetfulness

  • Inability to concentrate

  • Poor judgment and pessimism or only negative perception.

Stress symptoms include:

  • Changes in appetite, either not eating or eating excessively

  • Procrastination and avoidance of duties

  • Increased consumption of alcohol, drugs, or cigarettes

  • Increased pace, fidgeting, and other signs of anxiety

stress management techniques
External pressure, demands, and feelings cause stress

Causes of stress.

Stress causes can be diverse and complex, but some common factors include work-related pressures, such as heavy workloads, job insecurity, or workplace conflicts. Financial difficulties, relationship issues, and health problems can also contribute to stress. Major life changes such as moving, divorce or death can be significant sources of stress. Social pressures, academic demands, and personal expectations can also lead to stress.

academic financial and job related stress
Academic, financial, and job-related stress

How to diagnose stress?

Tests cannot quantify stress since it is an arbitrary emotion. It can only be judged by being present and how strong it feels by the one who experiences it. Healthcare professionals may use surveys to learn more about your stress levels and how they affect your life.

Your healthcare professional can assess stress-related symptoms to determine if you have chronic stress. It is possible to diagnose and treat high blood pressure.

general symptoms of stress
Physical, emotional & behavioral changes are signs of stress

How long is stress felt?

It depends upon the changes in your life. Stress may be a short-term or long-term problem. You can prevent most stress's physical, mental, and behavioral symptoms by regularly adopting stress management tips.

How can I reduce stress?

Even while stress is inevitable, there are several daily techniques you can use to prevent it from becoming too much. When you experience stress symptoms, 

  • Start exercising with low-intensity exercises such as walking.

  • A quick stroll can help.

  • Take a minute at the end of each day to reflect on your accomplishments rather than failures

  • Specify objectives for your days, weeks, and month

  • Narrow your focus and feel more in charge of immediate and long-term goals.

Techniques for stress management?

You can manage your stress using a variety of daily techniques:

  • Practice relaxation techniques like yoga and Tai Chi.

  • Practice breathing exercises

  • Muscle relaxation programs are accessible online through mobile applications and at many gyms and community centers.

  • Look after your body every day. 

  • Your body can handle stress better if you follow a healthy diet, exercise, and get adequate sleep.

  • Remain upbeat and express gratitude for positive aspects of your day or life.

  • Recognize that you have no control over everything. 

  • Find techniques to stop worrying about things beyond your control

  • Practice saying "no" to more tasks when you're overloaded or under pressure.

  • Maintain relationships with people who help you with practical matters, make you joyful, keep you calm, and offer emotional support. 

  • To prevent stress from becoming too much, a friend, relative, or neighbor might share tasks or act as an effective listener.

When should I discuss stress with a doctor?

If you're feeling overwhelmed, if you're abusing alcohol or drugs to cope, if you are unable to adopt these tips for stress management, or if you have suicidal thoughts, you should get medical help. Your primary care physician can assist by giving you advice, writing a prescription, or directing you to a therapist.

How can you identify life stress? Simple tips

Which of the following sentences most accurately describes you?

  • When I'm feeling under strain, I have people I can confide in, and they help me feel better.

  • When something bothers me, I feel confident about expressing how I feel.

  • I feel generally in charge of my life and able to handle anything that comes my way.

  • Even when I'm facing challenges, I can find humor and gratitude.

  • Sleep, exercise, and a healthy diet always come first for me, no matter how busy I am.

  • When I feel overwhelmed, I can control my emotions.

Each "yes" response represents a critical stress-reduction technique. Each "no" stands for a weakness that needs to be improved to handle stress and build resilience.

How can you improve your stress handling?

The secret to managing stress better is developing resilience.

  • The better you are at handling stress, overcoming hardship, and recovering from setbacks in life, the more resilient you are.

  • Either you are resilient from birth, or you are not. Instead, you can learn it as a skill over time.

  • By strengthening your resilience, you can remain attentive and effective under stress.

  • Improve your communication skills under pressure.

  • When faced with difficulties or failures, you feel more confident

  • Keep your emotions under control when under pressure

1st Tip for Stress Management: Develop resilience

Be active. 

Increasing your activity is one thing you can do to relieve stress and feel better. Regular exercise can make you feel better and help you focus on something else instead of your problems. This will help you break the loop of stress-inducing negative thoughts. Exercises that involve rhythm, such as walking, running, swimming, and dancing, are all very beneficial, particularly if you exercise mindfully (paying attention to the physical feelings you experience as you move).

Social connections.

When you're anxious or irritated, talking face-to-face with another person releases chemicals that reduce tension. Even a fleeting interaction with another person, such as a pleasant remark or a friendly glance, might relax and soothing your nervous system. Therefore, spend time with those who make you feel better, and don't let your obligations prevent you from enjoying a social life. 
Make it a goal to cultivate stronger and more fulfilling relationships if you lack close ties. This is especially true if your relationships are the cause of your stress.

Use all of your senses.

Engaging one or more of your senses—sight, hearing, taste, smell, touch, or movement—is another effective technique to reduce stress quickly. Finding the sensory input that works for you is the key. Do you find uplifting music relaxing? Or the aroma of coffee beans? Cuddling a pet will instantly ground you? Everyone reacts to sensory input differently, so try different things to see what suits you the highest.

Relaxation.

Although you can't free yourself from stress, you can manage its effects. The relaxation response, which is the complete opposite of the stress response in the body, is triggered by relaxation practices like yoga, meditation, and deep breathing. Regularly engaging in these activities can lower your general stress levels and increase your emotions of happiness and tranquility. They also improve your composure under duress.

Adopt a balanced diet.

Your mood and stress capacity are both impacted by food. While a diet abundant in fresh fruit and vegetables, high-quality protein, and omega-3 fatty acids might help you better handle life's ups and downs, eating a lot of processed and convenience food, refined carbohydrates, and sugary snacks can worsen stress symptoms.

Get some sleep.

Being exhausted might make you more stressed since it impairs your judgment. Chronic stress might also make it difficult to sleep. There are many strategies to enhance your sleep, whether you have difficulties falling asleep or staying asleep at night, so you feel less stressed, more productive, and emotionally balanced.

2nd Tip for Stress Management: Put the four calming strategies "4 A's" into practice.

While stress is a natural reaction of your nervous system, some stressors manifest themselves at predictable times. These include the commute to work, meetings with your employer, or get-togethers with your family. 

You have two options when dealing with such foreseeable stressors: you can modify the circumstances or modify your response. 

The four A's—avoid, alter, adapt, or accept—can be helpful when selecting which course of action to take in any situation.

The four A's of stress management: Accept, Alter, Adapt, and Avoid

Avoid stress:

Save yourself from the stress.

Avoiding a stressful situation that needs to be resolved is not good. However, you might be amazed at how many stresses in your life you can eliminate.

Practice saying "no." 

Know your boundaries and abide by them. Take on more than you can handle in your personal and professional life to avoid stress. Separate the "shoulds" from the "musts," and, if you can, avoid taking on too much. Say "no."

Stay away from those who stress you.

Reduce your time with people who make your life stressful, or cut your contact.

Manage your surroundings and control them.

 If the evening news makes you anxious, stop watching. If traffic stresses you, take a longer, less-used route.

If traveling to the store is a hassle, online food shopping is a practical alternative.

Make your to-do list shorter. Examine your daily responsibilities, commitments, and obligations. Put tasks that aren't of importance at the bottom of your list, or skip them altogether if you have too much to complete.

Avoid the circumstance

Try to alleviate a stressful situation if possible. This entails altering how you speak and behave in everyday situations.

Instead of holding your emotions inside, express them.

Be more forceful and respectfully express your concerns if something or someone makes you uncomfortable. 

Be passionate about saying upfront:

You have five minutes to talk if your chatty flatmate just returned home and you have an exam to prepare for. If you don't express your emotions, resentment will fester, and your stress level will rise.

Be open to negotiation.

Be prepared to alter your behavior when you ask someone else to. Finding a pleasant middle ground is likely if both of you are ready to budge a bit.

Make a small to-do list.

Examine your obligations, schedule, and everyday responsibilities. Put things at the bottom that aren't essential on the list, or get rid of them altogether if you have too much on your plate.

Adopt the stressor

If the stressor is beyond your control, work on improving yourself. Alter your attitude and expectations to deal with difficult circumstances and reclaim lost status.

Reframe your problems

Try to see the bright side of difficult circumstances. Instead of getting angry during a traffic jam, consider it a chance to take a break, relax, or listen to your favorite radio station.

Consider the big ideas

View the challenging circumstances objectively. What long-term significance does it have? Does it matter now or in a month? A year? Is it worth being angry about in the first place? Spend your time and efforts elsewhere if the answer is no.

Adapt your criteria as they fit.

Perfectionism causes unavoidable stress. Stop aiming for perfection since doing so will guarantee failure. Hold yourself and others to fair standards, and learn to accept "good enough."

Embrace gratitude.

Stop focusing on your abilities, talents and all the splendid things you have in your life when you feel overwhelmed. By employing this simple strategy, you can keep your perspective.

Accept what you cannot change.

Unavoidable stressors include some.

Stressors like a loved one's death, a catastrophic illness, or a global recession cannot be changed or prevented. Accepting reality in these situations is an effective way to manage stress. Acceptance can be challenging, but in the long run, it's easier than complaining about something you can't alter.

Don't try to manage the unmanageable.

Many things in life are uncontrollable, most notably others' actions. Instead of worrying about them, pay attention to the situations you can influence, such as how you respond to issues.

Examine the advantages. 

Try to estimate significant challenges as chances for personal development when faced with them. Consider your poor choices and learn from them if they lead to stress.

The skill of mercy. 

Determine that mistakes happen and that everything in the world is flawed. Give away your anger and resentment. You can get rid of negativity energy by accepting forgiveness and moving on.

Feelings should be expressed. 

Even though there is nothing you can do to change the unpleasant situation, talking about how you feel can be very calming. Get in touch with a therapist or talk to a trustworthy friend about your situation.

3rd Tip for Stress Management: Get Moving

Your first choice will be walking a mile when under stress. The most effective stress reliever is strolling. Walking releases endorphins. It elevates your mood and controls your tension. It is helpful as a diversion from everyday issues.

  • Exercise for 30 minutes or more improves mood and overall health. Since a starting point for your physical activity, incorporate the exercises listed below into your daily routine since they can reduce stress:

  • Put on some music to encourage exercise.

  • Ride a bike or walk to the market.

  • Aim to take the stairs rather than the lift

  • Keep your vehicle away from your workplace so you can walk around

  • Attached is a buddy who can support you with physical activity

  • Walking and other exercises are mind-blowing for stress management. While moving, you need to focus on the following points:

  • Pay attention to your body's physical and emotional sensations

  • Stay focused on monitoring your breathing and observe sunlight's impact on your body and how it works for stress management.

  • Additionally, mindfulness will enhance your ability to think and focus on opportunities.

mindfulness is best technique to mange stress
Practice mindfulness to relieve stress

4th Tip for Stress Management: Social Connections

Social interactions or that kind of activity have a significant impact on behavior and mood regulation. In reality, face-to-face interactions increase the release of several hormones that regulate the body's defense mechanism known as the "fight-or-flight" response. It is a natural stress reliever and helps lighten the load on our minds. You can significantly lower stress by developing accepting relationships with loved ones and close friends. Man is a social animal, so he can’t stay away from his society. Stay connected to improve your resilience

  • Try to move out to your friend’s house 

  • Take lunch or a coffee with someone.

  • Get out for a walk with a close friend

  • Call or email an old friend 

  • Schedule an event with friends or family

  • Always make new connections to develop yourself 

5th Tip for Stress Management: Schedule breaks to relax.

Relaxation has a favorable impact on physical health and increases pressure tolerance, according to numerous studies. You should manage your schedule and activities to scratch time for relaxation. 

Have a good sense of humor that lets you laugh at yourself and helps you decompress. Laughing gives relaxation and freeness.

Many relaxation practices, including yoga, meditation, over-commitment and deep breathing, support the body's response to relaxation and help you organize daily activities at the right time so the body and mind are ready to handle any unpleasant events.

6th Tip for Stress Management: Use your time wisely

Stress at work or in any daily routine is poor time management. You must respect time and keep things moving as planned.  

Develop an implementable commitment, not an over-commitment.

Keeping things back to back will result in a problematic situation that cannot be resolved.

Prioritize developing a sensible walking schedule.

In this case, you must prioritize your tasks and work, then do your best to complete them as much as you can physically and mentally. Make a realistic strategy for your day with high priority and avoid adding unnecessary burdens. For managing stress, this will be the best.

Sharing an obligation.

 Whether at home, at school, or at work, you don't have to handle everything alone. Why not let others do the job if they are capable? Give up overseeing or managing every detail. In the process, you'll let go of unwanted stress.


deep breathing technique for stress management
Impact of deep breathing technique on stress


7th Tip for Stress Management: Adopting and Maintaining a healthy lifestyle

Regular exercise is only one healthy lifestyle decision that can help you become more stress-resistant.

Adopt a balanced diet.

Be curious about what you should consume because good, balanced nutrition handles stress effectively. With a healthy breakfast and balanced, nutrient-rich meals throughout the day, you can keep your energy levels up and your mind sharp.

Cut back on sugar and coffee. 

Coffee and sugar "highs" often lead to attitude and energy slumps. You'll feel more at ease and better sleep if you cut back on coffee, soft drinks, chocolate, and sugary snacks.

Get adequate sleep.

Both your body and your mind benefit from enough sleep. Exhaustion will make you more stressed because it could make you think erroneously.

8th Tip for Stress Management: Develop moment-by-moment stress management skills over-commitment.

Taking a deep breath, employing your senses—what you see, hear, taste, and touch—or engaging in a relaxing movement are the quickest ways to alleviate stress. You can easily unwind and concentrate on yourself by, for instance, gazing at a favorite picture, inhaling an aroma, listening to a favorite song, chewing on some gum, or cuddling a pet. In order to manage stress, deep breathing is a time-tested technique.

Stress management is crucial for health and quality of life. You can lower your stress levels and boost your resilience by putting the eight suggestions we've provided into practice: Recognizing the cause of your stress, engaging in mindfulness meditation, practicing physical activity, getting enough sleep, maintaining a healthy diet, setting boundaries, seeking social support, and scheduling downtime. Keep in mind that learning appropriate coping mechanisms takes time and work to acquire; stress management is a lifelong practice. However, you can deal with stress and lead a better, healthier life if you have patience, tenacity, and support. So, look after yourself, put your health first, and maintain your strength when under pressure.