Stress Signals: Listen to Your Body, Recognize and Respond

June 22, 2024

Ignoring your body’s stress signals can lead to serious health issues. Learn from experts how to recognize emotional, behavioral, and physical symptoms of stress and take action to maintain your well-being.

Respond to Your Body’s Alarms

If the smoke alarm in your home were beeping loudly, you would quickly take action. Similarly, if your car alarm started blaring, you would investigate. And if a tornado warning were issued for your neighborhood, you would definitely seek shelter. However, experts agree that we are not as prompt to respond to our body’s warning signs, indicating that we need to slow down. According to Jennifer King, an assistant professor at Case Western Reserve University, we are conditioned to ignore our body’s signals from an early age. This means we may overlook important signs of stress that arise when we are under prolonged, repetitive, or unpredictable stress – which is a common experience for many of us. King explains that when we experience ongoing stress, our body undergoes a cascade of changes, affecting our physical and mental well-being. It is crucial to pay attention to how we interact with others, our physical sensations, and our coping techniques, and to be open to feedback from those around us.

Emotional Signs of Stress

To help understand what to look and listen for, we have consulted experts who can also explain the side effects of stress and the consequences of ignoring these warning signs. You may notice changes in your emotions If you have not taken a break when needed, you may feel more down and anxious than usual, exhibiting emotional stress symptoms. Dr. Gerda Maissel, a New York physician, mentions that stress can affect your mood. Your thoughts may start to spiral, and you may have difficulty remembering things or focusing. Stress can also diminish your interest in activities that you once enjoyed. Dr. Maissel notes that people who need a break may neglect basic self-care, such as exercise and proper nutrition. You may also feel overwhelmed by stress, making it difficult to handle even small issues. Dr. Maissel describes this as “tipping,” where the emotional distress becomes too much to manage, causing emotional outbursts, stress, crying, and trouble making decisions.

Behavioral Signs of Stress

Your relationships may suffer If you have noticed increased stress in your relationships with others, it could be a behavioral symptom that something is off. You may find yourself being more irritable and isolated than usual. King explains that these changes in behavior can be a result of emotional stress. If someone close to you expresses concern about your mood, try not to get defensive and listen to their perspective instead. They may be the first to notice that you need a break.

Physical Signs of Stress

You may experience physical symptoms of stress that can affect all body systems, says therapist Ashley Fields. Research shows that it can weaken the immune system, making you more susceptible to illness and signs you are sick from stress. Fields, who also teaches at a university, has observed that students often get sick once they graduate, as their body finally has a chance to rest and heal. Stress can also cause gastrointestinal problems, muscle tension, headaches, and sleep problems. Fields advises to pay attention to your body and notice any tension that may be present, practicing mindfulness. Changes in your sleep patterns, such as feeling more tired than usual or having trouble sleeping, can also be indications that you need to take a break.

The Long-Term Effects of Stress

The long-term effects of stress Dr. Christopher Thompson, a professor at Harvard Medical School, warns that ignoring our body’s plea for a break can lead to numerous health problems and extreme stress symptoms. He explains that when we perceive a threat, our body enters fight-or-flight mode, releasing cortisol and adrenaline. While this response is necessary in emergencies, experiencing it for a prolonged period can be harmful. Chronic stress symptoms are associated with health issues such as high blood pressure, heart disease, diabetes, and arthritis. Stress can also lead to weight gain, as cortisol can increase blood sugar and affect metabolism. Dr. Thompson emphasizes that it is important to recognize when we are under stress and take a break to prevent signs stress is killing us.

How to Take a Break

A break doesn’t have to be a vacation. Fields suggests using mindfulness to check in with yourself daily to assess how you are feeling and what you need. This can be as simple as taking 30 seconds to reflect. It is important to listen to your body and make necessary changes to your lifestyle. If you feel like you need a break, don’t let the idea of taking time off add more stress. You can take short breaks throughout the day to relax and recharge, such as turning off your phone for a few minutes, journaling, or calling a loved one. King recommends incorporating enjoyable activities into your daily routine, such as dancing to your favorite song or practicing mindfulness. These breaks can help reduce your stress levels and prepare you for what’s next.

Seeking Professional Help

If you are experiencing symptoms of the body shutting down from stress, physical symptoms of feeling overwhelmed, or other severe stress and anxiety symptoms, it is important to seek professional help from mental health therapists or a crisis helpline for suicide prevention.

Source:

Angela Haupt (June 10, 2024). 4 Signs Your Body Is Telling You It’s Time to Take a Break. Times. https://time.com/6977883/what-does-stress-fe e l-like/. Accessed June 22, 2024