Five physical stress symptoms you should never ignore, according to experts
We all know what it feels like to be stressed and it can show itself in many different ways.
Besides the racing thoughts and anxiety that accompanies stress, it can often manifest as physical symptoms such as headaches, muscle tension and digestive problems.
A leading digital healthcare provider said: “Stress is a natural, essential part of our body’s response system.
"It stems from an innate survival instinct that we share with many other animals.
"But long-term stress can cause a multitude of physical symptoms. In turn, these symptoms often make us feel anxious, worried, and even more stressed.”
She added that recognising signs of stress, and taking action to reduce it, is important for breaking this negative cycle.
What are the physical symptoms of stress?
Acne and eczema
When you’re stressed your skin can often break-out with acne due to the secretion of stress hormone cortisol.
Cortisol increases the production of oil in our body.
The stress can also cause inflammation and flare-ups of skin conditions like acne, eczema and psoriasis.
Leading cosmetic expert said: "We shouldn’t underestimate the impact stress plays on our daily skincare routines which are often thrown by the wayside in times of stress."
She advices following a daily skincare routine, avoiding use of makeup and eating healthy diet of fruit and veg, healthy fats and proteins like fish to control your blood sugar and boost the health of your skin.
Chronic pain and tension headaches
Chronic pain leaves you immobile is a very common symptom of stress.
Stress can often cause joint pain which mimics arthritis but cannot be caught on blood tests or x-rays.
Similarly, tension headaches and migraines can cause paralysis and are another painful symptom.
A Dr, recommends getting enough sleep and sticking to regular hours to cope with everyday stress and prevent it from getting out of control
She said: "Remember that stimulants like late-night screen time, alcohol, big meals and nicotine can stop us getting to sleep.
"Caffeine can still affect us around 6 hours after drinking it, so cut out the coffee early in the afternoon".
Stomach issues
You must have noticed how you sometimes feel nauseous or experience loose stools when you’re stressed.
Our guts are sensitive organs that respond to hormone imbalances, stress, and many physical and mental health conditions with pain, bloating, and sometimes changes in bowel habit.
Another common digestive issue that can be worsened by stress is acid reflux.
If you’re stressed and you’re getting an overproduction of acid in your stomach it can cause conditions like stomach ulcer, gum disease and mouth ulcers.
While changing your eating habits can help address the issue, sometimes it can be better to seek medical help especially for symptoms of mouth ulcers.
Changes to weight
Increased cortisol levels stop our bodies from breaking down fat making it difficult for to lose weight or keep it off.
The Dr. said: "Chronic stress can also make us look for immediate comfort in foods.
"On the other hand, some people find that they have a decreased appetite when stressed, as adrenaline levels – and sometimes the depression that can go hand-in-hand with chronic stress – affects appetite."
Immune system
People affected by chronic stress can find their immune system affected, making them susceptible to colds, flu and other infections.
An online counsellor explained: "The cells our bodies use to protect us from illness do not like too much cortisol. And when too much cortisol is released, their ability to protect us from illness is reduced. "
How to cope with stress
Stress can be a good motivator at times, but if it begins to make you ill and interfere with your daily activities, it needs to be addressed. A pharmacist offers the following tips to cope with stress :
Get active
Although exercise can’t remove your stress altogether or prevent it, it can help to lower the emotional intensity of what you’re feeling.
Causing chemical changes in your brain by raising your body’s serotonin levels, exercise is a good way to clear your thoughts and give you something positive to focus on.
Don’t forget to breathe
Sometimes, when experiencing a distressing situation, our breathing can change and speed up.
Controlled breathing is a simple trick that encourages you to focus and slow down your breathing patterns to help restore calm.
Breath in through your nose and out through your mouth, while counting steadily from 1 to 5 on the in breath and on the out breath. Repeat this for 3 to 5 minutes.
Avoid unhealthy habits
Don’t rely on caffeine, drinking, or smoking to cope with the stress.
Caffeine is known to disrupt sleep which can have a negative impact on your overall wellbeing.
Although drinking or smoking may feel like it's helping to alleviate stress levels, these are only a short term crutch and can cause bigger issues down the line.
Take control
Feeling like things have gotten out of hand is a common cause of stress.