Signs And Symptoms Of Stress Overload
The most dangerous thing about stress is how easily it can creep up on you. You get used to it. It starts to feel familiar, even normal. You dont notice how much its affecting you, even as it takes a heavy toll. Thats why its important to be aware of the common warning signs and symptoms of stress overload.
Cognitive symptoms:
- Other mental or emotional health problems
Physical symptoms:
- Chest pain, rapid heart rate
- Loss of sex drive
- Sleeping too much or too little
- Withdrawing from others
- Using alcohol, cigarettes, or drugs to relax
- Nervous habits
Are You Feeling Stressed Out Worried That Youre To
Youre not alone.
It happens to the best of us. It really does. And probably more often than you think! Im coming off the back of a stressful period where Ive felt like an out-of-control steam train heading for a broken bridge.
Dramatic. Yes. But thats how Ive been feeling.
Hell, I even wore a heart monitor last year because I was experiencing heart palpitations and shortness of breath. Better to be safe than sorry but DAMN YOU anxiety!
Ive had to work hard to decrease my stress levels by using a combination of things in my stress management tool-kit, many of which you will find in the following list, a list I hope will help you through whatever you are going through at the moment or if you ever feel stressed in the future.
Like What Youre Reading So Far Check Out Our Full Podcast Episode On Mental Illnesses And Acupuncture
It is also important to note that anxiety and depression can elicit both emotional and physical symptoms. Emotional symptoms include feeling overwhelmed, agitated, or moody, trouble quieting the mind, feelings of worthlessness that then lead to avoiding social situations and other people. Physical symptoms include lack of energy, headache, digestion issues, body aches and pains, rapid heartbeat, insomnia, nervousness, frequent sickness, and cold sweats, just to name a few of the most common complaints.
If you suffer from feelings of anxiety and depression, talk to your acupuncturist to develop the appropriate treatment plan. Studies have shown that the right dose of acupuncture was the key in helping patients see results and a reduction of the symptoms of stress and depression. Dose is defined as both the number of treatment sessions overall, as well as the number of acupuncture points addressed in each session. Studies have also shown that acupuncture can help to get heart rate variability back to an optimal range which can help improve issues with heart disease, hypertension, anxiety and depression, insomnia, migraines, and muscle pain all physical signs of stress. Learn more of acupuncture for mental health:
Don’t Miss: How Does Stress Affect Mental And Emotional Health
Track Your Time To Give Yourself An Accurate Baseline
Theres some evidence from research comparing time tracking data to self-reports that people who say they work very long hours are generally overestimating. Large-scale research indicates that the proportion of people working over 60 hours per week is quite small, at around 6%. If youre saying to yourself I work 70 hours a week your brain will react as if that were true, even if its an exaggeration.
How does this thinking error arise? Sometimes our brains jump to conclusions based on our emotions. When you feel anxious about work, your brain will overestimate how much youre working, which in turn makes you feel more anxious and sets up a self-perpetuating cycle. When your perception of your workload is dramatically overblown, the situation feels hopeless, which will likely leave you feeling depressed as well as anxious and youll become avoidant. You wont take the practical steps you could to address your situation. If youre making this estimation error, dont take it too personally. This is a pervasive general pattern and not a personal flaw.
Try tracking your time for a single week. There are online tools for this, but you can also use a spreadsheet or just a notebook. Track your time without actively attempting to change your behavior. Your behavior will naturally shift in positive directions due to monitoring, so theres no need to force it, at least initially.
Managing Stress In Daily Life
Stress is not an illness itself, but it can cause serious illness if it isn’t addressed. It’s important to recognise the symptoms of stress early. Recognising the signs and symptoms of stress will help you figure out ways of coping and save you from adopting unhealthy coping methods, such as drinking or smoking.
There is little you can do to prevent stress, but there are many things you can do to manage stress more effectively, such as learning how to relax, taking regular exercise and adopting good time-management techniques.
Studies have found that mindfulness courses, where participants are taught simple meditations across a series of weeks, can also help to reduce stress and improve mood.
Also Check: Can Stress Cause Aching Legs
Tigers Nest Temple Bhutan
Also known as Taktsang, it is a sacred monastery built on a rocky cliff 3,000 feet above the Paro valley. Legend has it, some 1,300 years ago, Guru Rinpoche materialized on the back of a flying tigress and converted the Bhutanese to Buddhism at this place.
This is a must-visit place because of the unique location and view that will leave you mesmerized. The background story of this place makes it even more unique and worth seeing.
When To See Your Gp About Your Stress Levels
If you’ve tried self-help techniques and they aren’t working, you should go to see your GP. They may suggest other coping techniques for you to try or recommend some form of counselling or cognitive behavioural therapy.
If your stress is causing serious health problems, such as high blood pressure, you may need to take medication or further tests.
Mental health issues, including stress, anxiety and depression, are the reason for one-in-five visits to a GP.
Recommended Reading: Can Stress Raise Blood Sugar In Type 2 Diabetes
Reasons Why You Could Be Stressed About Nothing
The first three points are likely causing you to feel overwhelmed at times . The latter two are the probable results and are signs that the demands on you outstrip your resources.
And, lets face it, on top of everything else that could befall you in life, youre probably now also have to cope with the fall-out from the pandemic. Covid lockdowns, quarantines and/or closures with all their financial, social consequences are, of course, super-stressful with an inevitable impact on our mental health.
Then there are the less obvious things that contribute to you feeling stressed for no reason.
Your Sex Life Is Suffering
While you or your partner might not be aware of it, stress and tension are the leading causes of erectile dysfunction. A lot of men walk into my office and say they want Viagra, but oftentimes Ill tell them I dont think a pill will help their problem when I believe its stress thats causing the issue, says Dr. Colgan. Its a vicious cycle, aserectile dysfunction can also cause more stress for the person experiencing it. And since theyre stressed, sometimes guys will start drinking alcohol to reduce their inhibitions, but Ill remind them that this is a muscle relaxer, so it wont help them perform better in their sexual relations, he says.
What to do: Identify whats causing the problem.I tell patients, the body and mind are like significant others: When one doesnt feel well, the other sympathizes, says Dr. Colgan. If youre having a rocky relationship, increased financial stresses, or lost your job, its illogical to think that with all that worry and tension in your life, your body is going to stand by idly and not act differently.
Dr. Colgan also recommends talking with your partner to let them know whats going on in order to work through the problem. I tell them the answer isnt a pill. The solution is for you and your partner to communicate so you can help them understand that youre under a lot of stress and tension right now. If you can work to relieve that tension, your sex life should improve as well.
Don’t Miss: Can Stress Make You Itch
Check Your Assumptions About Other Peoples Expectations
We often self-generate rules we expect ourselves to follow. For example, I need to reply to Sandra more quickly than she generally replies to me. Or, I need to reply to any email within the day. Consider that when people take a while to respond, it sends the signal that theyre busy and prioritizing, and may lead to other people respecting their time to a greater extent.
One of my pet peeves is receiving to do emails on Friday afternoons my fear is that if I dont complete whatever is needed over the weekend, the early part of the following week will fill up and the person who emailed me will be left waiting for me to finish whatever it is I need to do. However, its worth considering that whoever contacted you as they were running out the door from work might not want a response during the weekend. Replying immediately to after-hours emails contributes to the always-on cycle for everyone.
Ask Him What You Can Do
Ask him if there is anything you can do to help him relieve his stress do not assume you can figure it out alone.
Stress can be caused by being overwhelmed with things in life. Asking him what he wants puts the power in his hands. Youll be engaging him to help him solve hi s problems.
Hell take time to actually consider his options and tell you what he feels he might need most. Say you look really tense today, what can I do to help?
Make sure not to push him if he says nothing because insisting will aggravate him more. Honor his request even if he asks for space or a massage.
He will feel loved an supported when he sees that youre making a sincere effort to help him deal with his stress.
Don’t Miss: How To Help Hair Loss From Stress
Listen To Soothing Music
Listening to music can have a very relaxing effect on the body.
Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.
Some types of classical, Celtic, Native American and Indian music can be particularly soothing, but simply listening to the music you enjoy is effective too .
Nature sounds can also be very calming. This is why theyre often incorporated into relaxation and meditation music.
summary
Tip : Identify The Sources Of Stress In Your Life
Stress management starts with identifying the sources of stress in your life. This isnt as straightforward as it sounds. While its easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated. Its all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels.
Sure, you may know that youre constantly worried about work deadlines, but maybe its your procrastination, rather than the actual job demands, that is causing the stress.
To identify your true sources of stress, look closely at your habits, attitude, and excuses:
- Do you explain away stress as temporary even though you cant remember the last time you took a breather?
- Do you define stress as an integral part of your work or home life or as a part of your personality ?
- Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?
Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.
Start a stress journal
A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal or use a stress tracker on your phone. Keeping a daily log will enable you to see patterns and common themes. Write down:
Don’t Miss: Why Does Stress Cause Headaches
Help Them To Recognise There’s A Problem
It’s easier to spot signs of stress in other people than it is to see them in ourselves. And often people don’t want to admit, even to themselves, that they’re starting to struggle.
Unfortunately, this means many people plough on, despite the warning signs, until they can no longer cope. If you’ve noticed changes in someone’s behaviour that suggests they’re feeling stressed, reach out to them. Let them know that you’ve noticed they don’t seem quite themselves.
Practice Your Acceptance Skills With Healthy Self
The best self-talk helps you feel calmer and in control. It combines self-compassion and appropriate responsibility-taking . Feeling excessively responsible is associated with a vulnerability to worry. Experiment with different types of self-talk and see what works best for you. As a kickoff, you might try:
- Even though I have many things to do, I can only focus on the one thing Im doing right now. Ill feel better if I do that.
- I would prefer to be able to get more done in a day, but Im going to accept what Im realistically able to do. .
- I like the mantra Whats the best action to take right now? to remind me that ruminating about the past or worrying about the future interferes with optimal focusing and prioritizing.
- I enjoy my work so I like to be busy. Its natural that Im going to feel overwhelmed sometimes. I can handle those emotions and make adjustments as needed.
Don’t Miss: How To Deal With Post Traumatic Stress Disorder
Youre Having Trouble Concentrating
When youre too overwhelmed to focus on whats in front of you, it could be a sign youre overworked. Research has connected long-term exposure to excess amounts of cortisol to shrinking of the hippocampus, the brains memory center, says Tuit. Studies have shown that long-term stress stimulates growth of the proteins that might cause Alzheimers disease.
What to do: If you find that youre experiencing this during the workday, taking a few long inhales and exhales can help. Deep, even breathing not only affects whether or not our thoughts control us or we control them. It also affects the bodily sensations that are experienced when faced with a high-stress situation, says Tuit. This type of breathing can help control the heart rate and blood flow, as well as muscle tension, she says.
RELATED: 3 Guided Meditations for Productivity, Sleep and Cravings
So You’ve Got A Bad Day Again
You’ve got rid of everything that gets you down, but still dont quite feel right
Its nearly the end of 2020 , youve been watching and your home is now spotless. Youve gotten rid of the old makeup, friends, and exes that you should, but you still feel stressed out You might need to take a step back and do some mental oosoji .
Here are three tips that can help you refresh and reset your mindand hopefully help you make 2021 a better year for yourself.
Read Also: How To Reduce Stress Cortisol
You Feel Exhausted All The Time
Feeling stressed really takes a toll on your mind and body. If your body perceives that its in danger, its going to have to work twice as hard to stay alert and keep you safe. It can also be really hard to get quality sleep when youve got so much on your mind!
What to do about it: Mindfulness and meditation can help you get into that deeper relaxed state. Try listening to a guided meditation before you fall asleep.
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.
Recommended Reading: What Happens When You Are Stressed
What You Can Do To Relax When You Feel Stressed Anxious Or Overwhelmed
Sometimes people can go through phases where they feel like life is very hard. Like they cant control whats happening in their lives. Like they cant even control their own thoughts and emotions. They might feel this like an underlying stress and anxiety, a feeling deep in their gut, a throbbing pain in their head, a sense of exhaustion, or tightness all around their body. They might be in disbelief about the way something has unfolded a relationship, a career choice, a health issue, or a money situation. They might feel overwhelmed by the stress of life.
Inevitably, you or someone you know has felt like this before. During these times, there are things that you can do to relax, lessen the pain, feel better and get back to a positive experience of life. This short list comes from years of working with spiritual teachers and implementing what we learned into our lives. Weve also helped many clients learn and use these understandings and techniques. Theyve all reported benefits. Wed like to specifically mention spiritual teacher John Jones whose contribution to our development as spiritual counselors and life coaches has been extraordinary.
