7 Alarming Signs of Too Much Stress and How To Deal With It?

Being exposed to high levels of stress for a long period of time can lead to many physicals, and mental problems; such as depression, anxiety, memory loss, or heart attacks.

Learning techniques for managing stress, and dealing with daily tasks and events can prevent you from having health issues, and protect your immune system. 

In this article, we will talk about 7 common symptoms of stress, and practical solutions to handle them.

Let’s start with symptoms:  

1. Insomnia:

When someone is stressed at work, or with financial issues, he will probably notice problems sleeping at night, he will keep overthinking situations, and imagine the worst scenarios, his brain gets overwhelmed, and he wants to relax and sleep, but he just can’t shut down his mind and control his thoughts. The problem is that lack of sleep can increase anxiety and the level of stress increase, It’s a continuous destructive loop. 

2. Digestive issues:

Many studies linked stress to digestive problems like diarrhea and constipation. It can also make food pass rapidly through your digestive system, without leaving sufficient time for the effective absorption of nutrients, which leads to nutritional deficiencies. Moreover, a lot of stress can disturb the balance of gut bacteria, and reduce oxygen and blood flow to the stomach. Leading to many gastrointestinal disorders, such as irritable bowel syndrome (IBS) or stomach ulcers. 

3. Changes in appetite:

When someone is stressed, his body tries to adapt to the pressure. These emotional and psychological changes affect the appetite, the person can feel very hungry and unconsciously eat a lot, or can lose his appetite and skip meals, especially if he is also depressed. In most cases, these patterns go away in a couple of days. When struggling to maintain healthy eating habits, calling a doctor immediately for support and advice is the wise thing to do. 

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4. Frequent headaches:

Migraine or headaches are frequent symptoms of anxiety. Stress proved to contribute to recurrent headaches. Patients describe this pain as tension or pressure around their forehead or the back of their necks or heads. It is an uncomfortable feeling similar to a clamp squeezing the skull. 

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5. Excessive sweating: 

When someone is stressed, he may feel tense and under high pressure. These intense feelings get worse with chronic stress. The first reflex to do is to take a deep breath, the heart rate will get lower, the muscles start to relax, and the body temperature will return to normal.   

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6. Acne pimples:

While some people tend to touch their faces when stressed; this can spread bacteria and contribute to the development of acne. Many studies linked acne to higher levels of stress and related it to making existing acne issues worse. 

7. Low libido:

Stress can cause the mind to be preoccupied and exhausted. So, it can easily impact the mood and inhibit sexual desires. Having a busy mind can also distract the mind from being fully present and satisfied during sex. 

Now How you can manage stress?

We can’t avoid stressors in our life, but we can keep them under control to prevent these symptoms and become happier and more productive.

These are 7 simple tips to help handle and reduce the effects of stress on your life.

1. Get enough sleep

Stress and sleep have a two-way relationship, Lack of sleep can make your stress worse, but getting a good night’s sleep help to reduce the effects of stress and improve your mood. Having a better sleep routine will provide you with the energy and clarity to handle stress symptoms.

2. Exercise regularly

Physical activity produces chemicals in the brain that improve the ability to sleep and decrease levels of tension. Exercise can help also to provide breaks from daily stressful activities. Studies found that having regular physical activity help reduce fatigue, and improve concentration. This is can be especially effective when you feel overwhelmed and depleted because of stress.

3. Eat healthy foods

If you are feeling very stressed, you might be turning to bad eating habits for relief without realizing your behaviors. Avoid or at least try to limit your daily dose of alcohol and caffeine. Instead, start a diet rich in vegetables, fruits, and whole grains. having a healthy diet will give you energy and mind clarity to deal with stressful life events.

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4. Consider deep breathing

One of the best relaxation techniques to lower stress in your body is deep breathing. It sends messages to your brain that you are safe and relaxed, so you start feeling calm down, and more relaxed.

1. Get comfortable. You can sit in your chair or lie on your back, the important is to feel comfortable in your position.

2. Inhale air through your nose, and then fill your belly with air.

3. Exhale air through your nose.

4. Place your hand on your chest, and place the second hand on your belly. As you inhale, feel your belly rise. As you exhale, feel your belly get lower.

5. Repeat this exercise several times until you feel calm down.

5. Stop procrastination

Procrastination is keeping delaying important things that matter to you to another day. So your mind will keep reminding you to do the task since it’s important for you. Doing this task will be too much easier than having to deal with repetitive thoughts and negative emotions such as guilt.

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6. Embrace your imperfections

Having high standards for yourself, and expecting yourself to be always perfect, increase your stress and disappointment, because you are constantly setting goals that are impossible to achieve, and feel guilty about it. Forgiving yourself for past mistakes, and accepting the fact that you are human, willing to do mistakes and learn from them, will relieve a lot of stress in your life.

7. Take a break

When feeling exhausted, and depleted, it is very helpful to stop what you are doing and take some time for yourself, to do stretches, call a friend, or just clear your mind and imagine yourself in a calm, and relaxing place.