Stress is one of the most common problems that people face in their daily life. In fact, it is often present without our being fully aware of it. Therefore, it is important to know well what the symptoms of stress are to be able to detect if we are suffering from it.
When do stress symptoms appear?
Although it is true that stress is a natural mechanism of the body that is activated before certain threats, when it is too frequent it can become a risk factor and develop multiple health problems .
There are many situations that can trigger stress symptoms. Generally, stress occurs because certain hormones are released by the nervous system . This release of hormones, including cortisol and adrenaline , puts the body in a state of alarm .
When the body enters this state, muscles tighten, blood pressure rises, breathing speeds up, and all the senses heighten. Likewise, strength and endurance levels are noticeably increased , as are concentration and reaction speed.
It is natural for this to occur, since it is an instinctive defense mechanism, which is called the “fight or flight” response. It is a way for the body to defend itself against threats. In fact, it can save people’s lives in emergency situations .
However, the fear that triggers stress symptoms does not occur only in life and death situations. It is also a natural response of the body to new challenges , such as having to do some difficult work at work or studying for an exam: and, if these triggers last over time, so will stress and its symptoms .
What are the symptoms of stress?
Due to the many situations in which stress can occur, it can sometimes be a bit difficult to diagnose. Therefore, the most common symptoms are listed below. If you feel that you have several of these symptoms , the greater the stress level that you present may be.
Cognitive symptoms
The cognitive symptoms of stress are those that affect thinking . These are as follows:
- Tendency to forget things.
- Difficult to focus.
- Scant judgment.
- Negative thoughts.
- Frequent thoughts or anxiety.
- Constant worry.
Emotional symptoms
Emotional stress symptoms are those that are related to the feelings of the affected person:
- Irritability.
- Bad mood.
- Feeling of anguish.
- Feelings of loneliness.
- Inability to relax
- Depression.
Physical symptoms of stress
Physical symptoms are those that are detected in the physiology of the person:
- Diarrhea.
- Pain.
- Tachycardia.
- Lack of sexual desire.
- Tendency to catch a cold.
Behavioral symptoms
Behavioral symptoms are those that are related to the behavior of the person affected by stress:
- Insomnia.
- Drowsiness.
- Voluntary isolation.
- Loss or increase of appetite.
- Tendency to procrastination.
- Increased consumption of tobacco, alcohol or other substances.
- Nervous tics
One aspect that must be taken into account is that, although these are the most common symptoms of stress, they are not always caused by stress . Sometimes they can be indicative of other types of pathologies. Therefore, the best way to diagnose chronic stress is by visiting your doctor.
What are the causes of stress?
The causes of stress are called stressors . Normally, stressors are related to negative situations such as excessive workload . However, the reality is that stressors can occur in situations outside the workplace or study.
As a general rule, it can be said that any activity that involves abruptly adjusting daily life can become a stressor. Therefore, stress can sometimes appear when doing positive events such as getting married or getting a promotion at work.
On the other hand, it is a mistake to believe that stress is always caused by external factors beyond personal control. On certain occasions, people can stress themselves. In most cases, this type of stress originates from negative thoughts .
In general, stress levels are so limited that they do not significantly affect the life of the affected person and are limited to being a temporary annoyance . However, when the stress is not moderate, but excessive, it can represent a significant problem.
Fortunately, excessive stress is often caused by personal perception . Therefore, it is natural that something that is stressful for some people, for others it is not stressful in the least. That is why it is recommended to view situations from a positive perspective to prevent stress.
How to relieve the symptoms of stress?
Excessive stress is harmful to health and that is why it is always recommended to make the necessary effort to learn to control it . There are certain techniques and tips that can be applied in daily life to combat or prevent stressful situations.
Manage stressful situations
One of the keys to avoiding or combating stress lies in the way it is managed. You need to learn to control stress to avoid stress being the one in control. Therefore, negative thoughts should be avoided . In addition, although the appearance of stress cannot be controlled, it must always be remembered that the response that will be given to the situation can be controlled .
Talk to friends or family
Communication is one of the most effective ways to release hormones that help fight stress . In fact, this technique is effective even in those situations where there seems to be no way to relieve stress.
It should be remembered that venting by talking to another person should not be seen as a sign of weakness. On the contrary, other people tend to see in a good way when someone has the courage to open up with them, as it is a very clear sign of confidence . Therefore, when this is done, not only does stress fight effectively, but also the bonds of friendship are solidified.
Exercising: the best way to relieve stress symptoms
Exercising is one of the most effective ways to combat stress. Activities like running can offer great results, but physical activity in general is also a good option . Therefore, when experiencing stress, it can be a great idea to dance, swim or play sports. If the exercise requires you to focus your mind on movements and sensations, it is especially effective.
Do relaxing activities
Relaxing activities such as deep breathing, meditation, or yoga can help prevent and combat stress, as they focus on relaxing the entire body .
Eat properly
People who don’t eat healthy are more prone to stress. On the contrary, those who have a balanced diet have a more resistant body, capable of coping with stress without problems.
On the other hand, it is also advisable to reduce the consumption of alcohol and nicotine , since they tend to make the body weaker in stressful situations.
Get enough sleep
People who don’t get enough sleep are more irritable and also more prone to stress. Often times, getting six to eight hours of sleep a day can be enough to relieve stress. In addition, a short nap can also provide good results.
References
- A. (2016, July 25). What is stress? Causes and symptoms. AEPSAL. https://www.aepsal.com/estres-causas/
- Symptoms of stress: consequences for your body and your behavior. (2019, April 4). Mayo Clinic. https://www.mayoclinic.org/es-es/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987?reDate=02042021
