The language of stress: interpreting its signals
Stress can manifest in subtle and not-so-subtle ways. It creeps into our lives sometimes unnoticed until its effects become impossible to ignore. It manifests in various ways, impacting our mental, emotional, and physical well-being.
Mental Manifestations:
Brain Fog: You may have difficulty concentrating, making decisions, and retaining information. Racing thoughts are common and it can be hard to quiet your mind.
Negative Thoughts: Pessimism and self-doubt can take over. You become irritable and impatient. I’ve experienced some of this and never want anyone to become the target of my cranky self. Getting trapped in a self-doubt spiral is no fun either.
Forgetfulness: You experience memory lapses, especially your short-term memory. You may also have difficulty recalling details or organizing your thoughts. Sometimes, I think the loss of memory is just my body showing signs of age. That may be somewhat true but stress is likely the culprit more times than not. I forget numbers and can’t always find the right words when I am stressed.
Emotional Manifestations:
Heightened Anxiety: Excessive worrying, restlessness, feelings of tension or even panic attacks are not uncommon. When my anxiety is at an all-time high, I can feel my body’s need for air and deep breaths.
Irritability and Anger: You become irritable and have outbursts of anger. It can be difficult to control emotions or express frustration constructively. I can have a quick fuse and become snarky.
Emotional Withdrawal: You isolate yourself, withdraw from activities, or avoid interactions. I am famous for isolating myself when I’m anxious and stressed.
Physical Manifestations:
Fatigue and Insomnia: You may be tired, lethargic, or exhausted. It can be difficult to fall asleep or stay asleep. Have you ever woken up at 3 am with your mind racing and making lists of what you are worried about? That is stress, my friend.
Digestive Issues: Stomachaches, nausea, indigestion, or changes in appetite are all signs along with gastrointestinal issues.
Aches and Pains: Headaches, muscle tension, or body aches are all in the running. Increased susceptibility to illness or exacerbation of existing health conditions is typical. I hold my stress in my neck and shoulders.
Behavioral Manifestations:
Changes in Eating or Sleeping Patterns: You may overeat or possibly not eat enough. Your sleep habits can change such as oversleeping or insomnia. I stress eat.
Substance Use or Abuse: It’s not uncommon to use alcohol or drugs to numb your stress. It’s when you do this excessively that alarm bells should ring e.g. you consume several drinks every night
Procrastination or Avoidance: Delaying tasks, avoiding responsibilities, or neglecting obligations are common reactions. Binge-watching TV programs is a popular distraction.
If any of the above sounds familiar, you are not alone. You may have experienced some or most of them. I certainly have.
Keep in mind that your stress reaction can change over time. I remember feeling pain in my chest and imagining I was having a heart attack when I was writing my thesis in grad school. A friend pointed out that it was likely stress. Who knew? On other occasions, I have been nauseous. And don’t get me started on the emotional and behavioral manifestations!
What’s important is recognizing the signs of stress. Once you see the signs, you can begin to address stress more effectively, implementing strategies to promote resilience, self-care, and holistic well-being. I have learned to note the signs and remedy them - take deep breaths, go for a walk, stop before I force my cranky self on others, apologize if I do, and write down everything I am worried about before I lay my head on the pillow are just a few examples.
Like anything, it is a process and one worth exploring.