Watch Out For The Signs Of Stress

True as it is, experiencing signs of stress is inevitable. However, the degree of its effect varies on the person’s ability to manage his stress. The bad thing about stress though is that when it becomes chronic and severe, it can cause health problems that are often deadly. Believe it or not, stress can cause, if not exacerbate, cancer and other diseases like heart problem, depression and obesity.

What are the Signs of Stress?

The signs of stress are not only manifested physically, but also behaviourally, emotionally and cognitively. Although the signs of stress and related symptoms may vary from one person to another, the common telltales of stress are the following:

Physical Signs of Stress

• Feeling of exhaustion
• Headaches
• Issues with the digestive system like constipation, nausea or upset stomach.
• Muscle pain and tension
• Pain in chest
• Insomnia or sleep disturbances
• Teeth grinding
• Jaw clenching
• Difficulty swallowing and dry mouth
• Frequent  colds and infections
• Reduced sexual drive
• Tinnitus or buzzing in the ear
• Cold and sweaty hands and feet

Behavioural Signs of Stress:

• Pessimism
• Loss or increase in appetite
• Irresponsibility, especially in the context of work
• Nervousness that are expressed in particular behaviours like nail biting, fidgeting and pacing.
• Increased use of drugs, alcohol, or cigarettes

Emotional Signs of Stress:

• Easily agitated and frustrated
• Moodiness
• Easily feel overwhelmed
• Thinking too much
• Exhibiting low self-esteem, loneliness, worthlessness, and depression
• Avoiding people

Cognitive Signs of Stress:

• Absent-mindedness
• Always disturbed or worried
• Diminished attention or focus
• Racing thoughts
• Poor judgment

How Do we Manage the Signs of Stress?

Getting rid of stress completely is impossible, but managing it is not. Depending on the type of stress you have or the cause of stress, dealing with the underlying problem itself is far more sustainable than only dealing with the symptoms. However with bigger problems that requires time, space and resources, managing the signs of stress is a healthier option.

Diet

Eating is a good coping mechanism of stress. But, eating too much will make you gain weight. A lot of emotional eaters are overweight or obese because they binge on food when under stress or pressure. Eating to cope with stress is healthy with the right amount and kind of food. According to medical practitioners, stress can cut off particular essential nutrients, especially vitamin C, magnesium and B vitamins. Furthermore, taking Omega 3 will help improve your immune system. So, what are your happy foods? What can you eat to help you fight off stress? Here are five samples of food to eat:

• Oatmeal – a bowl of this can be easily consumed in 20 minutes. This type of carbohydrate sends an amino acid to the brain to produce serotonin that helps people feel tranquil.
• Asparagus – this green   vegetable has B vitamins and folic acid that are essential in the manufacturing of serotonin.
• Almonds – these are a good source of vitamin E and B2, zinc and magnesium. Vitamin E has an ability to fight against free radicals related to stress, particularly those that cause heart disease.
• Fruits and cottage cheese – A cottage cheese mixed in a bowl of fruits that are rich in vitamin C is a good mood booster, according to researchers.

Enough Sleep to address the signs of stress

Studies show that people who have enough sleep are less likely to get stressed out than those who only sleep a few hours at night. Sleep allows our internal organs and the nervous system to recuperate from a day’s pressure. Adults are advised to sleep at least 7 hours at night.

Physical Exercise will decrease signs of stress

As soon as the signs of stress begin to manifest, make a conscious effort to do physical activities like walking or jogging. Exercise basically burns away stress-causing chemicals like cortisol and norepinephrine. Also, strong exercise releases endorphins – morphine-like hormones that give the feeling of delight, or well-being – into the system. Other chemicals such as serotonin and dopamine are also produced in the brain during workout or exercise. Now, to fully benefit from exercise, you have to do it regularly, say 3 or 4 times a week. Make it part of your daily routine.

A Decision To Be Happy to forget the signs of stress

Sometimes, we worry too much to the point of dejection. While circumstances can get awfully bad for you, choosing your battles is a strategy in managing your stress energy. This means you have to learn to let go of things, events and circumstances that are beyond your control. This also encourages positive thinking and solution-based approach, rather than wallowing and worrying to death. Sometimes, what stresses us all the more is our strained relationships with our family and loved ones. Individuals who are always away from home working often feel detached from their own family and don’t feel fully supported. As a result, they feel so unhappy, alone and stressed out at work. If this is your case, you may want to begin taking a break and spending more time with your family.

The signs of stress tell you that your mind and body need rest from the pressure; hence the need to manage the symptoms. Allowing yourself to be subject of daily stresses is not loving and caring of yourself at all.