What Are the Physical Symptoms of Stress, and Are They Manageable?
Physical symptoms
Coping strategies
Treatment options
Risks of stress
Seeking medical help
Takeaway
Although most people associate stress with mental health, it can also cause a wide range of physical symptoms. These include stomach pain, headaches, skin changes, and more.
Occasional bouts of stress are common. In fact, stress can even help protect you in cases of sudden danger, when you need to act quickly to keep yourself safe. It can also support energy and drive when you’re working toward a goal or deadline.
But without management, stress can become chronic (long-term). This can occur when stressors in your life affect you continuously. Examples of stressors include work demands, job loss, family obligations, and difficult life events.
Whether you’re worried about work, your personal life, or something else, stress can affect more than your brain. In fact, there are some key physical signs and symptoms associated with stress that you may be able to recognize in yourself or a loved one.
Learn more about the physical symptoms of stress and how you can help manage it.
Physical symptoms of stress
Stress hormones, such as cortisol and adrenaline, can affect your body by increasing your heart rate, blood pressure, and blood glucose. This reaction is known as a “fight-or-flight” response.
This can lead to several physical symptoms of stress, such as:
headaches, especially tension headaches
migraine
stomach problems, including bloating, pain, and discomfort
diarrhea and constipation
acid reflux
skin rashes or hives
acne
increased heart rate
back pain
muscle aches and pains
appetite changes
In the case of long-term stress, you may be used to your physical symptoms and no longer be aware of them. This is where a loved one may be able to help you identify them.
Coping strategies for stress
Certain strategies may help prevent chronic stress or minimize the effects of acute stressful moments. These include:
Exercise: Physical activity can help increase endorphins, which may counteract stress hormones. It can be helpful to pick an exercise you enjoy.
Mindfulness: Mindfulness-based exercises — such as yoga, meditation, and tai chi — may also help you cope with stress. Other relaxation techniques, such as deep breathing, can also be beneficial.
Sleep hygiene: Sticking to a sleep schedule can also help improve stress. This includes getting at least 7 hours of sleep per night, as well as going to bed and waking up at the same times every day.
Other coping strategies for stress may include:
limiting or avoiding alcohol
reducing caffeine intake
quitting smoking
eating a balanced diet
reducing your exposure to negative stories on the news or through social media, where possible
Although you can’t completely avoid stress in your life, coping strategies can help you better manage occasional stressors in a healthier way.
Treatment options for stress
The typical treatments for stress are coping strategies to help you become more resilient to stressors. But in cases of anxiety or post-traumatic stress disorder (PTSD), a doctor might recommend certain medications to help improve your symptoms and quality of life.
Possible treatments for anxiety may include:
antidepressants, such as selective serotonin reuptake inhibitors or serotonin-norepinephrine reuptake inhibitors
short-term benzodiazepines, including alprazolam (Xanax) and diazepam (Valium)
beta-blockers, which may help with symptoms such as rapid heart rate, high blood pressure, and skin flushing
Counseling, including talk therapy, can also be useful in conjunction with medications or as a stand-alone treatment for stress, PTSD, or anxiety.
Is it stress or something more serious?
Experiencing occasional stress is common, but it’s important to know how to recognize the symptoms of chronic stress or anxiety.
Both stress and anxiety can cause problems with sleep, excessive worrying, and body pains. They can also increase your blood pressure.
Unlike stress, though, anxiety persists long after the initial stressor has resolved. Anxiety also tends to cause constant symptoms, even if no threat is apparent, and it significantly interferes with your daily life on a regular basis.
If you suspect you’re dealing with long-term stress or anxiety, it’s important to talk with a doctor.
Risks associated with prolonged stress
Prolonged stress may keep your body in a “fight-or-flight” response, which can have negative effects on your overall health. In fact, long-term stress may increase your chance of developing:
more frequent illnesses
anxiety
depression
diabetes
obesity
high blood pressure (hypertension)
heart disease
stroke
When to speak with a doctor
You may wish to talk with a doctor if you’re experiencing stress that’s affecting your everyday life for 2 weeks or longer. This includes the following symptoms:
difficulty focusing or concentrating
difficulty completing daily tasks at home, work, or school
difficulty getting out of bed
problems sleeping at night
changes in appetite and weight
loss of interest in hobbies and activities you normally enjoy
When to seek immediate helpSeek immediate help if you or a loved one is experiencing suicidal thoughts or actions due to stress. Call our helpline +91-9444444911
Takeaway
Stress happens when hormones in your body create bursts of energy and focus in times of perceived danger or challenges. Although these effects may be helpful in the short term, chronic stress has many negative health implications, which can also show up physically.
If you’re experiencing physical signs of stress that haven’t improved after several days, consider speaking with a doctor. They may suggest a combination of coping strategies, therapies, and possible medical treatments that can help.
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