Sneaky Signs of Stress You Might Be Missing

Stress often sneaks up on us, revealing itself in ways we might not immediately recognise. Our bodies have clever ways of telling us when things are off balance, but unfortunately, as we lose contact with our bodies, many of these signs go unnoticed.

While stress is a natural part of life, it can go beyond mental strain and affect your body physically. Many of the physical symptoms associated with stress are not only uncomfortable but can also intensify the stress you're feeling.

From head to toe, the symptoms of stress are linked to the body’s natural response to danger. When we perceive a potential threat, a surge of stress hormones is released, causing our muscles to tense, our hearts to race, our breathing to quicken — and more. 

The problem is, the nervous system cannot distinguish between a real threat, such as narrowly avoiding a car accident, and an imagined one, like preparing for a difficult conversation. As a result, it often reacts in the same way to both situations. This is why just thinking about stressful events can trigger physical symptoms.

 Here are some of the most common physical signs of stress to watch out for — and what to do if you experience them.

Signs That You’re Stressed

1. You’re Feeling Super Irritable
   Snapping at others over small things? Irritability is a common sign of underlying stress. It’s your body’s way of signalling that you’re overwhelmed.

2. You Get Regular Headaches
   The same stress response that energises your body also signals your muscles to tighten, preparing for an attack. Frequent headaches, especially tension headaches, are often linked to stress. The muscles in your head and neck tighten when you're under pressure, leading to discomfort. Tension headaches, which feel like mild to moderate pain with a tight band around your head, are common in people under stress, according to the ADAA. 

3. You’ve Developed Sudden Digestive Issues
   Digestive problems like bloating, stomach cramps, or sudden changes in bowel movements can also be your body's response to stress. The gut-brain connection means that emotional strain often manifests in your stomach.

4. Your Sleep Is Not Cutting It Anymore

   Do racing thoughts keep you awake at night? Stress can make it difficult to fall or stay asleep, according to the National Institute of Mental Health (NIMH). On the flip side, sleep difficulties can increase anxiety, creating a vicious cycle.

5. You're Sweating More Than Usual
   Stress can cause you to sweat more than usual, especially on your palms, face, armpits, and the soles of your feet. This is due in part to stress hormones like epinephrine and norepinephrine, which increase whenever your body senses danger, according to a review in Skin Pharmacology and Physiology. Here’s how it works: You start to worry, your heart rate speeds up, and the blood vessels in your skin tighten. This raises your body temperature, which in turn triggers sweating as your body attempts to cool itself down. 
6. You're Feeling Shaky
   

   Cortisol, a hormone your body produces when you’re stressed, plays a key role in this symptom. When you perceive a threat — whether real or imagined — cortisol levels increase. This rise tells your body to release more glucose (also known as sugar) to provide the energy needed to cope with the situation. These changes in blood sugar can make us feel shaky and queasy. 

How to manage stress

Experiencing stress from time to time is completely normal. However, if stress is causing significant disruptions to your daily life or making it hard to function, it’s important to seek help. There’s no one-size-fits-all solution for stress. Integrating stress-relieving activities into your routine can also be beneficial. Gentle or restorative yoga, tai chi, spending time with loved ones, enjoying nature, and pursuing hobbies are all effective ways to manage stress.

Let’s dive into 4 effective strategies that can help you unwind, ease stress, and regain balance in your daily routine.

Deep Breathing

Practice slow, mindful breaths, making sure to breathe deeply from your abdomen rather than your chest. When you engage in "belly breathing," you stimulate the vagus nerve, which triggers your body's relaxation response. This technique is commonly used in yoga for its calming effects*.

Research shows that deep abdominal breathing can reduce cortisol, the stress hormone.

Maintain Good Posture

When we're stressed, it's easy to hunch over or curl up. However, research links poor posture to increased anxiety and depression. A 2015 study involving 74 participants found that sitting upright during stressful moments helped improve positivity, self-esteem, and resilience. So next time you feel tense, straighten up and adopt a confident posture!

Practice Mindfulness

Mindfulness is more than just activities like colouring; it’s about staying present and avoiding excessive focus on the past or future. The NHS, NICE, and the charity Mind recognise mindfulness as a powerful tool for managing stress, anxiety, and low mood.

Here are a few mindfulness techniques you can try:

• Mindful eating: Pay close attention to the flavours, appearance, and texture of your food.
• Meditation: Sit quietly and focus on the sensations in your body and surroundings.
• Body scan: Close your eyes and slowly bring awareness to each part of your body, paying attention to any sensations or discomfort.

Regular Exercise

Though it might not always be what we want to hear, exercise is a proven way to combat stress.

Physical activity helps manage stress by:

• Reducing the release of cortisol in response to stressful events. With regular exercise, your body adapts, making your stress response less intense.
• Releasing endorphins, which are natural mood enhancers.
• Improving sleep. Exercise can help you achieve deeper, more restorative sleep, and the drop in body temperature post-exercise signals your brain to wind down and rest.

Time to get moving!