Chapter 9 – Stress Management
It is important to recognize symptoms of stress in your own body, mind and behaviors. Consider the following symptoms lists and consider those you, personally, are most likely to exhibit in times of stress.
Physical symptoms of stress
- Headaches: tension headaches or migraine
- Digestive issues: nausea, vomiting, diarrhea, constipation
- Muscle aches and pains: neck shoulder, back and jaw pain
- Chest pain: tightness, pressure, or shortness of breath
- Increased heart rate and blood pressure: palpitations, racing heart
- Fatigue: feeling tired, drained, or exhausted
- Sleep disturbances: insomnia, nightmares, restless sleep
- Changes in appetite: increased or decreased appetite, weight gain or loss
- Skin problems: acne, eczema, psoriasis
- Weakened immune system: increased susceptibility to infections
- Increased sweating: night sweats, excessive sweating
- Hormonal imbalances: irregular periods, PMS symptoms
- Lack of sexual desire
- Joint pain: stiffness, soreness, or inflammation
Emotional symptoms of stress
- Anxiety and worry
- Irritability and mood swings
- Feeling overwhelmed or out of control
- Depression or sadness
- Difficulty concentrating or making decisions
- Increased sensitivity to criticism or rejection
Behavioral symptoms of stress
- Changes in sleep patterns (insomnia, excessive sleeping)
- Changes in appetite (loss of appetite, overeating
- Substance use (increased alcohol or drug consumption)
- Withdrawal from social activities
- Aggression
- Increased procrastination or avoidance of responsibilities
Evaluating Stress
Below is a link to an online stress test:
While we all face different kinds of stress, too much stress or continued stress over a long period of time can have serious negative effects on mental and physical health. Use the results of this stress test as well as the symptoms list above to decide if you need to see a doctor or other mental health professional to further discuss your stress and anxiety levels. Relaxation techniques for relief of stress and anxiety (as discussed later on in this chapter) may also be helpful.
