You Keep Getting Headaches
If you’ve never suffered from headaches but suddenly your head is constantly pounding, you might be too stressed. Stress releases chemicals that can cause changes to nerves and blood vessels in the brain, which brings on a headache. Prone to migraines? Stress can trigger them or make them worse. It’s also common for your muscles to tense up when you’re stressed, which can also cause a headache. Here’s;how to decode the meanings of eight different types of headaches.
What to do:;If you don’t want to take ibuprofen, try dabbing lavender oil or peppermint oil on your temples when a headache starts. Or try one of these;home remedies for headaches.
& 7 Work Hours & Lack Of Control
Work hours is most interesting because of how far down the list it comes. You might imagine that working hours would be at the top but it comes down at the bottom with lack of control, which had a similar association with physical symptoms. Both associations were weak, but still there.
Work hours were most associated with eye strain while lack of control was most associated with backache and problems sleeping.
How To Manage Stress And Feel Better
Stress can leave you feeling physically crummy. But there are lots of effective ways to keep those negative feelings in check so they dont run amok and wreak havoc on your body.
The key is finding a stress buster that fits in your lifestyle so you can make it a regular thing and keep your stress from getting out of control in the first place.
Some helpful habits that are worth trying:
- Eat healthy foods that leave you feeling good.
- Make time to connect with the people you care about.
- Seek out things that make you laugh.
- Practice yoga or meditation.
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Identifying And Easing Anxiety
It’s possible to become so fixated on the physical effects from your anxious state that you don’t even realize you were anxious to begin with, says Dr. Barsky. So, how do you know if anxiety is causing your symptoms? And if it is, how can you feel better? Dr. Barsky offers some tips to help you interrupt this cycle.
Stop and assess. “The first step is to pause for a second and observe what’s going on with your body,” says Dr. Barsky. Think about what you are experiencing and whether it relates to a feeling of emotional upset or a reaction to something alarming or stressful. If your symptoms followed a stressful event or period of time, it’s possible these emotions triggered your symptoms. Also, be alert to signs that you are tensing your muscles, which can also indicate a stress reaction.
Relax your body or work it. To relieve stress, try some deep breathing or relaxation exercises. There are numerous online resources and smartphone apps that can help guide you through relaxation techniques. Physical activity can also help you relieve tension. Try to squeeze in a daily walk or a run.
Reassure yourself. If you believe your symptoms are being caused by anxiety, reassure yourself that what you are experiencing is not harmful or fatal. “They’re not serious, and they don’t signal an impending medical disaster,” says Dr. Barsky. The symptoms will pass when the anxiety eases.
Signs Your Job Is Making You Sick
Having a highly stressful job can do more than just affect your overall mental well-being. It can also negatively impact your physical health. When you’re overwhelmed and in fight or flight mode at work, your body has to pump out extra cortisol and adrenaline to help you cope. Unfortunately, being in that state for too long can result in a number of unpleasant physical symptoms and even lead to conditions like adrenal fatigue. Is your job making you sick? If you suspect it might be, watch out for these 10 signs and take our free career quiz to see if it might be time for a career change.
You Can’t Sleep Insomnia can be one of the many signs of stress. If you can’t get your mind off work at night and are losing sleep over it, this can result in a whole host of other problems. Sleep deprivation affects your mood, motivation levels, blood pressure, sex drive and immune system.
You Sleep Too Much Stress affects people in different ways, and it may not be causing you to lose sleep. Alternatively, it might be causing you to need more sleep to cope with your elevated adrenaline and cortisol levels. If you are going to bed at a decent hour but still struggling to get out of bed or find yourself needing to sleep in late on the weekends, your body may be telling you something.
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Can A Toxic Marriage Make You Sick The Answer Is Yes
Can a toxic marriage make you sick? The answer is yes. Bad relationships can severely disrupt sleep patterns, cause unhealthier eating habits, and lower the immune system. This leaves our poor bodies unable to fight off sickness and disease. In my case, I truly believe that my terrible marriage helped me get cancer.
Prior to being diagnosed with multiple myeloma in January 2012, I had an insanely busy life. I worked a demanding job, tried to keep a home together with almost no help from my husband, managed a vacation home, raised two children, cared for two large dogs, and attempted to keep my marriage together. It was an incredible amount of responsibility and I was emotionally, physically, mentally and spiritually exhausted.
In January 2012 when an oncologist said those dreaded words you have cancer my first thought was my husband made me sick. His inability to help me with our home, children, dogsnothing pushed me over the edge. Before getting cancer, I was often sick throughout our marriage. It seemed that I either had a cold or flu or stomach flu all the time. Where was my responsibility in all of this? I failed to set boundaries,;was unable to just;let some of the responsibilities go, and stayed in a;toxic marriage far too long.;This realization;left me with intense anger and guilt.
So what do we do about bad relationships and our health?
Leave and stay gone
Take care of yourself
Find your support system
You Seem Prone To Catching Colds
Some people tend to get sick more often in periods of high anxiety, says Dr. Potter. Your immune system doesnt function as well when your fight-or-flight response is operating for too long, according to the Mayo Clinic. This could mean that youre more susceptible to issues such as the common cold, although a lot of other factors come into play here as well, like how robust your immune system is in general and how vigilant you are about hand hygiene.
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What Are The Signs To Look For
The symptoms can be wide-ranging and variable, so really understanding the timing of symptoms is key, says Cannon. That’s why she recommends keeping a symptom diary for at least four weeks, documenting your symptoms, the date and the situation you are in. A clear pattern of weekly symptoms would be seen if work were making you ill.
After the four weeks are up, go back and look for key signs that your job may be making you sick. Mamo says that even though unmanageable stress affects us all in different ways, there are some common signs to look out for, including:
- Feeling irritated.
- Difficulty breathing.
- Blood pressure problems .
If your journal is pointing to several of these signs, it’s time to take action. Cannon says to start talking about the issue with your family, your doctor and even your employer to see if there are realistic ways to ameliorate what you are going through. Sometimes just a change in role, working pattern or shifts, for example, can all help minimise stress.
Why Does Anxiety Cause Physical Symptoms
Whether youre dealing with anxiousness or a diagnosable anxiety disorder, it can manifest in your body in multiple ways. From head to toe, almost every system can be impacted just by nature of your body releasing a lot of stress hormones, Mona Potter, M.D., medical director at McLean Anxiety Mastery Program in Boston, tells SELF. But why does it happen?
Well, you have your fight-or-flight response to thank for your physical anxiety symptoms. Typically, its supposed to help you survive a threat by escaping or fending it off. In way-back-then cave-people days, that threat might have been something along the lines of a lion. If you have anxiety, though, your fear and worry are that threat, prompting your sympathetic nervous system, which controls involuntary processes like your breathing and heart rate, to kick into high gear. This leads your adrenal glands to release hormones such as adrenaline and cortisol, according to the Mayo Clinic. This domino effect is behind anxietys physical symptoms.
When a person experiences anxiety, its essentially the fight-or-flight system kicking in and saying, Danger! Neda Gould, Ph.D., a clinical psychologist and associate director of the Johns Hopkins Bayview Anxiety Disorders Clinic, tells SELF.
So what are the physical symptoms of anxiety to look out for?
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When Do These Physical Symptoms Of Anxiety Signal A Panic Attack
Panic attacks often include physical anxiety symptoms, like sweating, trembling, and a fast heart rate. But, as we mentioned, theres one major difference: Panic attacks cause an extreme sensation of fear that strikes out of nowhere. That terror is an integral part of having a panic attack. Beyond that, panic attacks include at least four of the following symptoms, some of which you just read about as physical effects of anxiety:
- Palpitations, a pounding heart, or an accelerated heart rate
- Sensations of shortness of breath or smothering
- Feelings of choking
- Feeling dizzy, unsteady, lightheaded, or faint
- Chills or heat sensations
- Derealization or depersonalization
- Fear of losing control or going crazy
- Fear of dying
Physical Symptoms Of Anxiety Because Its Not All Mental
Youre probably familiar with some of the physical symptoms of anxietyyouve felt your heart race before a first date or gotten a case of the nervous sweats. But you might be less familiar with how anxiety manifests physically in an anxiety disorder, and not just day-to-day anxiousness. Which, understandable. When it comes to anxiety disorders, we tend to focus less on the physical and more on mental overwhelming worry and fear.
All told, its important to recognize these physical symptoms for what they are because if you dont know what youre dealing with, it is difficult to seek out the treatment you need to feel better.
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Feeling Overworked And Underpaid
Low pay,;lack of opportunity for growth and advancement, a heavy workload, and unclear or unrealistic job expectations are common culprits.;And since money is also identified as a top stressor in the survey year after year and work is the primary source of income, those two can be related as well, says Dr. Ballard.
Poor Diet And Dehydration
Dehydration and malnutrition, or having a poor diet, both put stress on the body. A chronic lack of proper nutrients and hydration can cause many problems, including:
- chronic fatigue and weakness
- poor immune health and extended healing time
- weight loss
Recommendations for daily water intake differ, depending on a personâs age, sex, pregnancy status, and illness. It is often said that most people should drink at least 6 to 8 glasses of water daily.
If a person suspects they are dehydrated, they should visit their doctor to find out the best treatments.
To treat and prevent malnutrition, people should eat a healthy, balanced diet rich in foods, including:
- whole grains
- whole fruits and vegetables
- pulses, such as dry beans, lentils, and chickpeas
- healthy fats, such as in fatty fishes, virgin olive oil, most nuts, whole eggs, avocados, and dark chocolate
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Temporarily Relief For The Sick Feeling
Most over the counter medicines that calm the stomach can be mildly effective at relieving most of the sick feeling. Even though the nausea is caused by anxiety, some of the symptoms can be relieved with medicines.
For issues like swollen glands, treating them can be a bit more complicated. That’s because your glands aren’t always swollen, and if they are it is not usually that severe. Yet focusing on that part of the body can make us hyper sensitive to physical changes, and they feel more distressing. Your body is so attuned to the way you feel that it starts to believe that it feels significant issues, out of proportion with the reality.
The only way to reduce that is to reduce your anxiety and to do that you need to start to understand your anxiety better. Explore our website for more information, or speak to a specialist to begin treatment.;
Anxiety can cause problems with the gut, and can lead to adrenaline related changes to the stomach, all of which can cause feelings of illness. Chronic anxiety may also have other complications. No matter the cause, anxiety reduction is the only effective long term solution to eliminate these feelings.;
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Breathing And Relaxation Exercises
Many people find exercises that focus on breathing and muscle relaxation to be helpful in relieving stress. The playlist below will help you to understand how stress works and start feeling better. These exercises can be done anywhere and are designed to help you feel more relaxed in general, as well as helping you feel calmer if you are becoming stressed.
This playlist is free to download, and you can also stream it using the Soundcloud website or app. You can download and listen to individual tracks if there are particular exercises that work best for you. If you’re listening to it for the first time, it’s best to start from the beginning.
To access a BSL version of this playlist, .
Find out more by checking out these 10 stress busters.
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What To Do When Work Stress Makes You Sick
High-pressure jobs can create psychological stress that is severe enough to;have physical effects, from chronic headaches to nausea;to insomnia. Severe stress has even been known to cause strokes. If;we find ourselves in the kind of job that is resulting in a hit to our health, we must take intentional steps to better our body and mind. First, try to identify the source of your stress. At the onset of your physical symptoms, write down whats happening to you and around you.;Second, make sure youre getting enough exercise and mental downtime, voicing your concerns to others, and setting healthy boundaries. Finally, if none of these things seem to be working, consider finding a new job.
Alyson was 35 when she had a stroke.
The ambitious attorney awoke one morning unable to move, the left side of her body paralyzed. She was due in court later that day, so before calling for help, she reached for her phone and dialed her assistant.
The stroke was the match in the powder barrel. For days, Alyson had ignored the warning signs, including ringing in her ears, visual impairments, and exhaustion. Her doctors had trouble pinpointing the source of her stroke after all, the vast majority occur in those over 65; but they all offered their best guess: stress.
So if we find ourselves in the kind of job that is resulting in a hit to our health, we must take intentional steps to better our body and mind.
When To See A Doctor
If a person tries the stress-relieving techniques above but continues to experience symptoms, they may wish to speak to a doctor.
The doctor may refer them to a therapist, recommend additional lifestyle changes, or prescribe medications to help reduce their stress or anxiety levels.
Sometimes, stress can lead a person to thoughts of self-harm or suicide. If this is the case, call the National Suicide Prevention Lifeline at 1-800-273-TALK or seek emergency medical attention.
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What Are The Signs Of Stress
How you might feel
You may behave differently if youre stressed. You may:
- withdraw from other people or snap at them
- be indecisive or inflexible
- have problems getting to sleep or staying asleep
- experience sexual problems
- smoke, drink alcohol or take drugs more than usual.
If the stress is long-lasting, you may notice your sleep and memory are affected, your eating habits change, or you feel less inclined to exercise.
Some research has also linked long-term stress to gastrointestinal conditions like Irritable Bowel Syndrome or stomach ulcers, as well as conditions like cardiovascular disease.
How To Support Mental & Physical Health
Stress is an unavoidable part of life. You’re never going to be able to get rid of it completely, but it’s important to find ways to manage it and to increase your body’s resilienceor ability to handle stress. When you do, you may find that your physical symptoms start to dissipate, or even go away completely.
Here are some things you can do to support both your mental well-being and physical health:*
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What To Do If Stress Is Making You Mentally Fatigued:
- Try to pare down the number of decisions you make per day. Research shows that the more choices we make, the less energy and self-control we have afterwards. Simple ways to cut down on your daily decision load could mean streamlining your meal and outfit choices .
- Try moving decision-heavy work meetings to the morning, or whenever youre at your freshest.
- Stop multitasking. Spreading your attention and energy across too many verticals can, ironically, make you less productive. Stay with one assignment at a time; and if you can help it, avoid letting small tasks interrupt any big projects you’re working on.
- Avoiding checking phone and email notifications for the first hour or so of your day. This will help you set your own mood and intentions for the day without being sidelined by work responsibilities, friend FOMO, or other stressful jolts.
- Give yourself dedicated time to zone out. Just like athletes need a rest day before they have a big competition, our brains also need downtime to replenish and get ready for additional work. Let your mind wander every day, whether that means taking an extra long shower, doodling in a notebook, or going for a walk with your phone set to airplane mode.