Signs and Symptoms of Stress and Simple Ways to Decrease It!
We all experience it.. different levels. Just life. Even yesterday, I found myself feeling a few of these with unexpected things. Our day to day lives can be hectic and with the turmoil of our jobs, family situations, and lifestyle choices, we can find ourselves in over our heads.
You might be feeling any of the below:
Cognitive Symptoms:
- inability to concentrate
- negative thoughts, overwhelming
- anxious or racing thoughts
- difficulting in decision making
- struggling to learn new information
- constant, nagging worries
- nightmares
- forgetfulness, disorganized
Emotional Symptoms:
- depression, general unhappinesss
- lonely, feelings of decreased self worth
- overwhelmed, anxiety
- frequent crying/suicical thoughts
- irritability, short tempered outbursts
Physical Symptoms:
- nervous shaking, twitching
- weakness, increased fatigue
- aches, pains, muscle tension/spasm
- GI upset: diarrhea or constipation, nausea
- Chest pain, palpitations, rapid heart rate
- decreased immune system, frequent colds/infections
- loss of sex drive
- weight gain/loss without diet or exercise changes
- cold or sweaty hands and feet
- dry mouth/difficulty swallowing
- grinding teeth/jaw tension
- hair loss
- acne, rashes, itching
- headaches, insomnia
- panic attacks, difficulty breathing
Behavioral Symptoms:
- Appetite changes
- sleeping excessively or insomnia
- social withdrawal, isolation
- aggression, hostility
- problems with communication
- OCD behavior
- Nervous habits: nail biting, fidgeting, pacing
- Low interest in appearance, decreases personal hygeine
- procrastinating or neglecting responsibilities
Here are some strategies to help you decrease the stress in your life:
FOCUS ON WHAT YOU CAN CONTROL
It’s important not to get caught up in what could be or should have been in the stressful situations that arise. You have to focus on what you have control over and often times it is only your behavior in reaction to and your mindset. Next is the action focus. Determine what you can do at this very moment with the best that you have and do it.
MOVE IT OUT.
Exercise releases endorphins, and endorphins make you happy. Happy people don’t kill people.. to paraphrase Legally Blond. You guys know what I am talking about..
Get moving. Move out the stress. Walk it out, run it out, lift it out. Do whatever you find effective, even if its yoga, pilates, or rollerblading.
COLOR ME HAPPY.
This may be the latest trend with adult coloring books, but I have loved this since childhood and there are 2-3 children’s coloring books in my office. Not kidding. Even in college, when I was super stressed I would set an alarm for 30 minutes and zone out coloring and watching America’s Next Top Model. 30 minutes to decompress and let my mind wander. It helped me reorient to the tasks at hand with a more level headed and calm demeanor.
TALK THINGS THROUGH.
Not just a gripe session, take a moment with a friend and try to actively and objectively talk about the situation at hand. Venting is perfectly okay, but you have to make sure you are actually trying to alleviate the stressors with more than just hot air. Talking to someone about it can help to calm you and see a different perspective.
INHALE and EXHALE IT OUT.
Inhale through your nose and exhale through you mouth.The act of breathing mindfully will calm you. It is simple. Take deep breaths and focus on your chest raising and lowering. Focusing on your breath helps to ease your mind and allowing you to find your center again.
TAKE A WALK ON THE BRIGHT SIDE.
Seriously though.. that silver lining everyone talks about. Sometimes, you have to work really hard to find it or even just imagine it.
PAMPER YOURSELF
DON’T BE AFRAID TO ASK FOR HELP OR EVEN JUST A HUG.
Help and hugs can do a world of wonder. You are not weak if you have to ask for help. It is a sign of great character to know your limits. Hug it out too. Often times you simply need just a bit of comforting AND that’s OKAY too.
SLEEP ON IT.
Sleep allows your brain to fully recharge and when you’re stressed, feel like you have a million things to do, or just have insomnia from the stress this might be hard to make yourself. It’s so important though. Attack the day fully charged to allow yourself to be less stressed and enable yourself to do it more effectively.
SMILE.
Simple, free, and really stinking effect. Just do it.
