Wednesday, September 28, 2022

How Do You Know You Have Stress

Your Skin Is Breaking Out

ð§ How Do You Know If You Have Anxiety? – Simple Test – by Dr Sam Robbins

During a bout of stress, it’s not uncommon to wake up with a few more zits than usual. This is all thanks to the stress hormone cortisol, and its pesky habit of clogging pores, dermatologist Dhaval G. Bhanusali, MD, tells me. Of course, breakouts can be caused by other things â your diet, PMS, the weather, etc. But if you’ve been feeling extra stressed as of late, then don’t be surprised when it starts to show on your skin.

Don’t Suffer In Silence

Get support, whether from family, friends, your academic advisor, campus counseling center, or a trusted online community. A heart-to-heart talk with someone you trust can help you get rid of toxic feelings and may even give you a fresh perspective.

If these steps don’t bring relief, or if you are still unable to cope and feel as if the stress is affecting how you function every day, it could be something more acute and chronic–like depression. Don’t let it go unchecked!

You Answered Yes To Question

If you answered No to Question 1, you most likely do not have PTSD. If you have concerns about anxiety, stress, depression, or other mental health issues, speak with a licensed professional.

Based on the answers you provided, it is unlikely you meet the criteria for PTSD. However, if you are struggling with the symptoms you are experiencing, you are encouraged to seek help from a qualified mental health professional.

Based on the answers you provided, it is possible you meet the criteria for PTSD. If you are struggling to cope with the symptoms you identified, you are encouraged to seek additional assessment from a qualified mental health professional.

Based on your answers, it is likely you meet the criteria for PTSD. If these are symptoms you have been experiencing for longer than 6 months you are strongly encouraged to seek assistance from a qualified mental health professional.

Some resources to find a licensed professional include:

Company

Also Check: Will Stress Cause High Blood Pressure

Youre Simply Not Enjoying The Things You Used To

One of the many emotional symptoms of stress is a general feeling of malaise. If youre dreading doing things you once lovedlike working out, spending time with friends, or simply talking a walknot only you could you be stressed, but you could also be suffering from depression.

Depression is precipitated by long-term, chronic exposure to stress, researchers published in the US National Library of Medicine National Institutes of Health wrote in a 2012 study. As the researchers noted, while experiencing high-stress situations, the body may again release stress hormones and that could inhibit a persons ability to experience joy in daily activities.

If you find yourself experiencing any of these symptoms, its time to talk to a health professional. That way, you have someone on your side to help you find ways to de-stress and get back to living your life your way.

Tip : Make Quick Stress Relief A Habit

How Do You Know You Have Bad Anxiety

Its not easy to remember to use your senses in the middle of a minior or not so minocrisis. At first, it will feel easier to just give into pressure and tense up. But with time, calling upon your senses will become second nature. Think of the process like learning to drive or play golf. You dont master the skill in one lesson you have to practice until it becomes second nature. Eventually youll feel like youre forgetting something if you dont tune into your body during challenging times. Heres how to make it habit:

Start small. Instead of testing your quick stress relief tools on a source of major stress, start with a predictable low-level source of stress, like cooking dinner at the end of a long day or sitting down to pay bills.

Identify and target. Think of just one low-level stressor that you know will occur several times a week, such as commuting. Vow to target that stressor with quick stress relief every time. After a few weeks, target a second stressor and so on.

Test-drive sensory input. If you are practicing quick stress relief on your commute to work, bring a scented handkerchief with you one day, try music another day, and try a movement the next day. Keep experimenting until you find a clear winner.

Have fun with the process. If something doesnt work, dont force it. Move on until you find what works best for you. It should be pleasurable and noticeably calming.

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Relieving Stress Is The Same For Everybody

Exercising might be a great way for some people to combat stress, but it may lead to someone else feeling even more stressed about going to the gym. Addressing and treating stress is far from the same for everybody, so you need to figure out a treatment option that works for you.

If youre uncertain about how to start pushing back on your stress, talking to your health care provider can help initiate your stress reduction journey.

First Check In With How Youre Feeling

The demands of a busy or toxic workplace can tax your physical and emotional energy, particularly when ordinary life challenges come at you from other corners, too.

And relentless stress can set you on a quick path to burnout, leaving you so overwhelmed you may not even have the strength to consider how you feel, other than bad.

In order to take stress leave, though, youll typically need to discuss your symptoms with a mental health professional or healthcare provider, as well as your human resources department.

That means youll need to give a clear explanation of your symptoms and illustrate the ways they affect your daily life just as you might describe symptoms of a physical illness.

Taking some quiet time alone can give you the chance to perform a quick self-evaluation. Grab a pen and some paper to take a few notes, which you can share with your care provider.

Consider the following:

These symptoms can have a far-reaching impact. If you have trouble sleeping, youll probably feel tired during the day. You might struggle to focus or notice you make a lot of mistakes.

The tension and pain accompanying stress can affect your energy level, leaving you with little motivation for physical activity. Reflecting on the distress keeping you from your usual activities can eventually trigger feelings of depression and hopelessness.

Recommended Reading: What Are Post Traumatic Stress Symptoms

How To Train For The Stress Test

The first step in preparing for the stress test is actually doing the test on your own. So follow the protocol I mentioned earlier in this article on your own.

And when doing it on your own, youll want to measure and write down your heart rate every minute. You can do that either by wearing a heart rate monitor, or by holding on to the heart rate sensors on the treadmill. I prefer the heart rate monitor, because you dont have to wait the 15 or so seconds that it takes the treadmill to figure out your heart rate.

The test is over for you as soon as you reach your theoretical maximal heart rate. Whats your theoretical maximal heart rate? Its 220 minus your age. So if youre 60, your theoretical maximal heart rate is 160 beats per minute. Once you reach that mark, the test is over.

From your self-test, you want to note:

  • Your pre-exercise heart rate: what was your heart rate right before you stepped on the treadmill?
  • The amount of time it took to reach your maximal heart rate.
  • Any points along the test where the increase in heart rate accelerated.
  • Your heart rate 1 minute after the test is over. This is called your recovery heart rate. The larger the drop, the better. It means that you recover faster.

Your Hair Is Starting To Shed

How To Know If You Have Anxiety? – The Anxiety Quiz

When stress levels become too much, it’s pretty common for your hair to peace on out. You might notice a bit more shedding, say, when you take a shower. Or, you might experience a more severe form of hair loss called telogen effluvium, Bhanuasli tells me. This can cause noticeably thinner hair all over your scalp. But don’t worry â it can all grow back once you deal with your stress.

Also Check: Can Stress Cause Your Period To Be Late

You Having Trouble Sleeping Well

If you find yourself waking up and worrying or ruminating over things, it could be a sign of anxiety or depression, says Dr. Colgan. After a long day, sleep should come easy and getting into bed should finally be a time when you can shut your brain off. If you feel tired but have a difficult time falling asleep, its possible you have stress-related fatigue.

What to do: Talk to your doctor if this is regular occurrence. Discuss whether your chronic stress may have led to depression, says Dr. Colgan. When youre not sleeping well, everyday annoyances might make you feel even more overwhelmed and frustrated because youre more vulnerable. A tired body is not well prepared to cope with stressful situations and ward off illness, says Tuit. She suggests addressing your sleep issues by asking yourself if youre getting six or more hours of sleep each night. If not, determine whats interfering with that. Cutting back on caffeinated and alcoholic beverages and increasing exercise can also improve sleep patterns, she says.

Quick Stress Relief At Home

Entertaining. Prevent pre-party jitters by playing lively music. Light candles. The flicker and scent will stimulate your senses. Wear clothes that make you feel relaxed and confident.

Kitchen. Ease kitchen stress by breathing in the scent of every ingredient. Delight in the delicate texture of an eggshell. Appreciate the weight of an onion.

Children and relationships. Prevent losing your cool during a spousal spat by squeezing the tips of your thumb and forefinger together. When your toddler has a tantrum, rub lotion into your hands and breathe in the scent.

Sleep. Too stressed to snooze? Try using a white noise machine for background sound or a humidifier with a diffuser for a light scent in the air.

Creating a sanctuary. If clutter is upsetting, spend 10 minutes each day to tidy. Display photos and images that make you feel happy. Throw open the curtains and let in natural light.

Read Also: What Helps With Stress Acne

Quick Stress Relief At Work

Meetings. During stressful sessions, stay connected to your breath. Massage the tips of your fingers. Wiggle your toes. Sip coffee.

On the phone. Inhale something energizing, like lemon, ginger, peppermint. While talking, stand up or pace back and forth to burn off excess energy, or take calls outside when possible.

On the computer. Work standing up. Do knee-bends in 10-minute intervals. Suck on a peppermint. Sip tea.

Lunch breaks. Take a walk around the block or in the parking lot. Listen to soothing music while eating. Chat with a colleague.

Your workspace. Place family photos on your desk or mementos that remind you of your life outside the office.

What Not To Say

12 Signs You May Have An Anxiety Disorder 1 Homeschooling Teen

Dont mention an issue you created. Avoid mentioning a time when you put yourself in a needlessly stressful situation. You don’t want to come across as someone who causes workplace stress.

Dont say that you were really stressed. You shouldnt focus too much on how stressed out you felt. While you should certainly admit that stress happens, try to emphasize how you dealt with the stress rather than how much it bothered you.

Also Check: How To Get Rid Stress Headache

What The Interviewer Wants To Know

The interviewer really wants to know whether you can handle job-related stress, and what you do in particularly stressful situations at work. This is especially important if youre interviewing for a position where stress is an integral part of the job. That’s because job stress can have a negative impact on workplace performance.

The hiring manager may also be wondering whether stressful issues outside of work can impact your job performance. Employers look for candidates who can deal with a range of stressful situations, whether these are personal or work-related.

Tip : Find Sensory Inspiration

Having trouble identifying sensory techniques that work for you? Look for inspiration around you, from your sights as you go about your day to memories from your past.

Memories. Think back to what you did as a child to calm down. If you had a blanket or stuffed toy, you might benefit from tactile stimulation. Try tying a textured scarf around your neck before an appointment or keeping a piece of soft suede in your pocket.

Watch others. Observing how others deal with stress can give you valuable insight. Baseball players often pop gum before going up to bat. Singers often chat up the crowd before performing. Ask people you know how they stay focused under pressure.

Parents. Think back to what your parents did to blow off steam. Did your mother feel more relaxed after a long walk? Did your father work in the yard after a hard day?

The power of imagination. Once drawing upon your sensory toolbox becomes habit, try simply imagining vivid sensations when stress strikes. The memory of your babys face will have the same calming or energizing effects on your brain as seeing her photo. When you can recall a strong sensation, youll never be without a quick stress relief tool.

Take a break from technology

Taking a short hiatus from the television, computer, and cell phone will give you insight on what your senses respond to best.

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Recognising Your Stress Triggers

If you’re not sure what’s causing your stress, keep a diary and make a note of stressful episodes for two-to-four weeks. Then review it to spot the triggers.

Things you might want to write down include:

  • the date, time and place of a stressful episode
  • what you were doing
  • a stress rating

You can use the diary to:

  • work out what triggers your stress
  • work out how you operate under pressure
  • develop better coping mechanisms

Doctors sometimes recommend keeping a stress diary to help them diagnose stress.

Ok Im Stressed What Now

How Can I Tell If I Have PTSD or Post Traumatic Stress Disorder??

If you frequently feel stress as a result of your daily life, that means youre either susceptible to stress or regularly find yourself in stressful situations. This can be problematic, as chronic stress has had links to many health conditions that develop over time, including heart conditions. Feeling frequently stressed is a good indicator that you may want to reach out for help.

Everybody reacts to stress differently.

If stress is leading to serious physical reactions in your body, you need to learn ways to better control your stress. If you find yourself with physical symptoms as a result of stress, you may want to initiate a conversation with your primary care provider about how stress manifests in your body. Frequent stress headaches, stomach issues, and high blood pressure are all stress reactions that can make it even more difficult to be productive and cope with your stress triggers.

Its common for feelings of stress to go away when stress triggers are resolved. If you finish a big project at work or catch up on all your bills, your symptoms of stress should start to subside.

If your stress doesnt go away or gets worse even after youve worked to resolve it, you may want to consider seeking help.

Read Also: Do Stress Vitamins Really Work

How To Handle Stress

The first step in handling stress is to decide youre not just going to deal with or tough through it. Its important to recognize when youre stressed. Stress indicates a boundary or limit in your physical or mental/emotional abilities that will negatively impact your overall wellness if continually breached. Admitting and seeking out answers and solutions to stress will help you overcome it far more than ignoring it. A few ways to manage your stress include:

  • Maintaining a healthy diet and taking supplements if needed
  • Drinking lots of water
  • Meditating, doing yoga and/or breathing exercises
  • Journaling, reading or doing other calming, self-aware and self-care practices
  • Reaching out to others for assistance

Finally, if you are having difficulty managing your stress level, talk to your primary care physician. He or she can help you find healthy and body-positive solutions that will empower you to enforce boundaries with stress in your life and help you face all of lifes challenges with a mindset of self-awareness. At Community Access Network, we can and desire to help you navigate lifes daily struggles and your personal wellness. Contact us today!

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.

Read Also: What Causes Stress In Cats

How Is Stress Diagnosed

Stress is subjective not measurable with tests. Only the person experiencing it can determine whether it’s present and how severe it feels. A healthcare provider may use questionnaires to understand your stress and how it affects your life.

If you have chronic stress, your healthcare provider can evaluate symptoms that result from stress. For example, high blood pressure can be diagnosed and treated.

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