A Few Ways To Get Your Period Back On Track
Getting your period back on track might be possible by eliminating the unhealthy stressors in your life. If thats not possible, learning and adopting new coping strategies might work.
If you have experienced delayed periods in the past, it can be quite helpful to track your moods, changes in diet, new medication, or big life events. This will help you better identify what some of your stressors are. The Flo app can help you with this.
Here are a few ways to reduce stress and get your period back on track:
Why Its Important To Know Your Level Of Stress
Caregivers often say Its ok, Im fine, I can handle it. or My friend Joan is in a much more difficult situation. Most of us are in denial about how much stress really affects us.
Theres a story that says if you put a frog into a boiling pot of water, it will jump out immediately. But, if you put the frog in a pot of cold water and slowly raise the temperature, it wont even notice the heat until its cooked.
Many caregivers are like the frog in the story.
Caregiving tasks, responsibilities, and stress levels increase over time. You dont even notice until youre completely overwhelmed, burned out, and suffering physically.
To avoid being boiled alive like the frog, its important to be aware of stress levels and how theyre changing over time.
That way, if you notice that your stress is higher than it used to be or its already off the charts, youll know when its critical to arrange a respite break or find additional caregiving help.
Can I Get Over Anxiety On My Own
Anxiety is a beast, but it is possible to win the battle without medication. Sometimes, overcoming worry and nervousness is simply a matter of modifying your behavior, thoughts, and lifestyle. You can start with a drug-free approach, and then speak with a doctor if your symptoms dont improve or worsen.
Also Check: Can Eczema Be Brought On By Stress
Symptoms Of Uncontrolled Stress
Like in any medical condition, the starting point towards the resolution of the problem that is stress is symptom recognition. Stress is your bodys way of protecting you it is a normal physiological response to any threatening event that comes your way. But beyond a certain point, stress stops being helpful and starts causing harm to your health and life in general. Below are some of the common warning signs and symptoms of too much or uncontrolled stress. If you seem to be experiencing many of the symptoms listed, then it likely indicates that you are not coping with the stress in your life effectively.
Cognitive symptoms refer to problems that have anything to do with brain processes like thinking, attention, perception, memory, reasoning, and problem solving. The most commonly observed cognitive symptoms of poorly managed stress are as follows:
If you make your own coffee in the morning, chances are youre only making the same boring kind everyday. Now its time to put an end to the cynical habit and turn you into an instant coffee connoisseur.
For those who dont know, there are officially 38 different ways to make coffee. All, except decaffeinated versions will give you the same buzz that can either make you extremely productive or give you anxiety.
The only difference here is taste. And when it comes to coffee, taste matters. A lot.
You Lie In Bed Staring At The Ceiling
If you typically feel too wired to fall asleep at night, work stress may be to blame . When stress hormones are amped up all day they don’t cease just because you’re suddenly ready to sleep, notes Hanna. Taking breaks throughout the day helps your hormones chill. Also, stay off the email before bedtime that blue light emanating from your computer screen or smartphone can hinder the production of melatonin, the hormone that makes you doze off. What helps: Set your alarmfor an hour before bed, suggests Hanna. That signals its time to back away from technology and unwind.
Also Check: What Are Signs Of Post Traumatic Stress
Tuning Into Our Bodies
And in our fast-paced society, it can be difficult to find the time to consider how we are feeling – making it easy to miss signs of stress. “Modern-day life is so busy for many people. Their behaviour is on autopilot,” says Yuko Nippoda, psychotherapist and spokesperson for the UK Council for Psychotherapy .
“They concentrate on what they need to do, but sometimes it becomes too much and they can lose the ability to pay attention to their physical and emotional needs. Or they might not have learned to listen to what the body and mind are telling them and they miss the warning signs of stress.”
Additionally, many of us face external pressure from others to keep going when we need to take a break. Whether it’s a pushy boss or a well-intentioned friend, we may find it hard to say ‘no’ to someone. It can lead us to take on too much, which can lead to burnout – a state of chronic stress that can affect our physical and mental health.
“Pressure from society is enormous and people feel that they need to live up to other people’s expectations,” says Nippoda. “They feel that they have to meet others’ needs even if it means doing things they do not wish to do, and they overdo it. If they feel stressed, they try to ignore the signs otherwise they fear they might lose their position or damage their relationships.”
Does Acute Stress Disorder Go Away
Acute stress disorder is a short-term condition and symptoms usually go away over time. Consult with your doctor about the most effective form of treatment for ASD. Treatment may include a psychiatric evaluation, therapy, and medications. Many people with ASD are later diagnosed with posttraumatic stress disorder .
Don’t Miss: Can Stress Cause Liver Damage
Stress Symptom: An Achy Mouth
A sore jaw can be a sign of teeth grinding, which usually occurs during sleep and can be worsened when you’re stressed out, says Matthew Messina, DDS, a consumer advisor to the American Dental Association. Ask your dentist about a nighttime mouth guardup to 70% of people who use one reduce or stop grinding altogether.
What Is Acute Stress Disorder
Acute stress disorder is a type of anxiety disorder that may occur within one month after experiencing a traumatic event. ASD can last anywhere between 3 days and 1 month. It differs from posttraumatic-stress disorder (PTSD, but causes symptoms also seen in people with PTSD, such as dissociative symptoms, reexperiencing the traumatic events, and avoidance.
You May Like: How To Stop Stress Headaches
Your Sleep Schedule Is Wildly Unpredictable
Stress can wreak havoc on your sleep schedule.
Too much stress can cause you to have a bad sleep, leading to mental and physical health issues which can, in turn, cause stress in daily life, leading to poor sleep at night, the American Institute of Stress explained.
Remember those stress hormones mentioned above? Those same hormones can cause your body to stay awake as it thinks its now in fight or flight mode. And because your body can never quiet down, neither can your mind. On top of that, your daytime stress could be causing some odd dreams as well.
“When people had these really frustrating, upsetting experiences in their everyday , they had dreams where they felt stressed, sad or frustrated,” Netta Weinstein, a senior lecturer in social and environmental psychology at Cardiff University, and lead author of a study on stress and dreams, told Live Science. As she noted, stress can even cause very specific dream scenarios.
“The link between the experiences and the content of the dreams was less robust,” Weinstein explained. “But we found some evidence that falling, being attacked by someone, being locked up or trying repeatedly to do something and failing at it could be linked to a frustrating experience during the day.
Stress Symptom: Odd Dreams
Dreams usually get progressively more positive as you sleep, so you wake up in a better mood than you were in when you went to bed, says Rosalind Cartwright, PhD, an emeritus professor of psychology at Rush University Medical Center. But when you’re stressed, you wake up more often, disrupting this process and allowing unpleasant imagery to recur all night. Good sleep habits can help prevent this aim for 7 to 8 hours a night, and avoid caffeine and alcohol close to bedtime.
Don’t Miss: Are Nuclear Stress Tests Safe
The Most Common Emotional And Cognitive Symptoms Of Short
When youre under a lot of stress, you may find that youre more emotional than usual or crankier. Here are some signs to look for:
- Anxiety or nervousness in the American Psychological Associations 2017 Stress in America survey, 36 percent of people report that stress makes them feel more nervous or anxious.
- Anger or irritability in the APA survey, 35 percent of people report this.
- Difficulty concentrating or forgetfulness
You Have Chronic Head And Body Aches
As I said before, your body puts itself into hyper mode when youre stressed out. This fatigue not only affects your focus and attention, but also puts a physical strain on your body. Your body has a natural fight or flight mechanism which stemmed from the early days of humanity in which we had to actually dodge predators on a normal basis. Nowadays, though we dont have to worry about lions and bears coming out of nowhere to attack us, our body reacts the same way to recurring stress accrued from work and other parts of life. Why do you think getting a shoulder rub feels so great after a long day? Because your bodys been tense for the past eight hours dealing with all the garbage youve had to deal with.
Also Check: How To De Stress And Reduce Anxiety
What Are Some Of The Indicators Of Stress In Dogs
Pacing or shaking. You have seen your dog shake after a bath or a roll in the grass. That whole body shake can be amusing and is quite normalunless it is occurring as the result of a stressful situation. For example, dogs are commonly stressed when visiting the veterinarian. Many dogs shake it off when they descend from the exam table and touch down on the ground. Dogs, like people, also pace when agitated. Some dogs walk a repeated path around the exam room while waiting for the veterinarian to come in.
Whining or barking. Vocalization is normal self-expression in dogs but may be intensified when they are under stress. Dogs that are afraid or tense may whine or bark to get your attention, or to self soothe.
Yawning, drooling, and licking. Dogs yawn when they are tired or bored, they also yawn when stressed. A stressful yawn is more prolonged and intense than a sleepy yawn. Dogs may also drool and lick excessively when nervous.
Changes in eyes and ears. Stressed dogs, like stressed people, may have dilated pupils and blink rapidly. They may open their eyes really wide and show more sclera than usual, giving them a startled appearance. Ears that are usually relaxed or alert are pinned back against the head.
Changes in body posture. Dogs normally bear even weight on all four legs. If a healthy dog with no orthopedic problems shifts his weight to his rear legs or cowers, he may be exhibiting stress. When scared, dogs may also tuck their tails or become quite rigid.
How To Know If Youre Stressed Out Or Suffering From Anxiety
We live in a society that applauds stress. You have too much to do? You don’t have a moment to breathe? Good, you’ve made it. Add in the violent current events that seem to be in our newsfeeds every single day, and it’s no wonder we’re all constantly worrying about one thing or another.
Both stress and anxiety are normal feelings everyone experiences, , a licensed psychologist and expert in the treatment of anxiety disorders, tells SELF. Feeling either one so intensely that it impacts your quality of life? That’s another storyand a sign that you might have an anxiety disorder, which deserves the attention of a mental health professional. But the difference between everyday stress and anxiety that comes with the ups and downs of life is actually way more subtle than you might think.
Here are the main differences between stress and anxiety, and how to know when its time to ask for help.
“Think of stress more as a physiological manifestation of what you perceive as an overwhelming threat.” So, you’ve got a huge deadline and have no idea how you’re going to meet it, even if you work around the clock. You’re feeling the pressure, your cortisol levels surge, and your body reacts in various waysmaybe you get a knot in your stomach, your heart rate raises, you get super sweaty, or you might even feel the urge to cry.
Luckily, there are some easy things you can do to both manage stress and calm an anxious brain on a daily basis. Here’s what Pike recommends:
Also Check: How To Reduce Stress And Anxiety Naturally
Everything You Always Wanted To Know About Cholesterol
Whether or not youre stressed, its smart to see your primary care physician once a year for a complete exam, including a check of blood pressure, heart rate, weight, cholesterol, and thyroid hormones. And dont let a doctor brush off your stress.
When women have heart palpitations, doctors are more likely to think that theyre either experiencing stress or anxiety, or that theyre hysterical in some way. As a result, women tend to be underdiagnosed with heart disease, says Dr. Haythe. And this happens despite the fact that heart disease is the leading cause of death for women in the United States. A good rule of thumb: If unusual symptoms persist for more than a week or two, see your physician.
How Can You Help Yourself
If you’re feeling stressed, there are some things you can try to feel less tense and overwhelmed.
1. Recognise when stress is a problem
Its important to connect the physical and emotional signs youre experiencing to the pressures you are faced with. Dont ignore physical warning signs such as tense muscles, tiredness, headaches or migraines.
Think about whats causing your stress. Sort them into issues with a practical solution, things that will get better with time and things you can’t do anything about. Take control by taking small steps towards the things you can improve.
Make a plan to address the things that you can. This might involve setting yourself realistic expectations and prioritising essential commitments. If you feel overwhelmed, ask for help and say no to things you cant take on.
2. Think about where you can make changes
Are you taking on too much? Could you hand over some things to someone else? Can you do things in a more leisurely way? You may need to prioritise things and reorganise your life so youre not trying to do everything at once.
3. Build supportive relationships
Find close friends or family who can offer help and practical advice can support you in managing stress. Joining a club or a course can help to expand your social network and encourage you to do something different. Activities like volunteering can change your perspective and have a beneficial impact on your mood.
4. Eat healthily
5. Be aware of your smoking and drinking
8. Be mindful
Recommended Reading: What Relieves Stress And Depression
Take Care Of Your Body
A healthy body can help you manage stress. Get 7 to 9 hours of sleep, eat healthy food, stay hydrated and exercise regularly. Go easy on the caffeine. Shorting yourself on sleep, and especially pulling an all-nighter, robs you of energy and your ability to concentrate. A healthy diet improves your ability to learn. Don’t skip breakfast.
Not All Stress Is Bad
In a dangerous situation, stress signals the body to prepare to face a threat or flee to safety. In these situations, your pulse quickens, you breathe faster, your muscles tense, and your brain uses more oxygen and increases activityall functions aimed at survival and in response to stress. In non-life-threatening situations, stress can motivate people, such as when they need to take a test or interview for a new job.
Read Also: What Essential Oils Help With Stress And Anxiety
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.
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!
Read Also: What Can You Do To Get Rid Of Stress
You Have Digestive Issues
I cant stress enough how being under too much pressure can lead to physical discomfort. That feeling of nausea you get when you pull into your offices parking lot is a direct response to the stress youre already feeling about the day ahead of you. But its not as simple as a quick rumble in your stomach. It could cause problems with your digestive system that could lead to vomiting or other issues.