1. Health & Lifestyle

Stress Symptoms, Signs, Causes and Management; Know How It Can Affect Your Health

Abha Toppo
Abha Toppo
stress management

Stress is not always bad. In small doses, it can help a person perform under pressure & motivate him or her to do the best. But when a person is continuously running in emergency mode then his mind and body pays the price. Hence if you frequently find yourself exhausted and beleaguered, it’s time to take some action to bring your nervous system back into balance.

By learning how to recognize the signs, symptoms and causes of chronic stress and taking steps to reduce its harmful effects, a person can protect himself and improve how he thinks or feels.

What is stress?

Stress can be defined as the body’s way of responding to any kind of threat or demand. When a person senses danger, whether it’s real or imagined the body’s defenses kick into high gear in a quick, automatic method known as the “fight-or-flight” reaction or “stress response.”

Symptoms of Stress

Emotional symptoms of stress are:

  • Becoming easily disturbed, aggravated and moody

  • Feeling overwhelmed, like losing control

  • Having difficulty relaxing & calming your mind

  • Feeling lonely, worthless & depressed


Physical symptoms of stress are:

  • Low energy

  • Upset stomach - diarrhea, constipation & nausea

  • Headaches

  • Pains & tense muscles

  • Chest pain & rapid heartbeat

  • Frequent colds and infections

  • Insomnia

  • Dry mouth and difficulty swallowing

  • Nervousness & shaking, ringing in ear, cold / sweaty hands & feet

Cognitive symptoms of stress are:

  • Continuous worrying

  • Forgetfulness & disorganization

  • Inability to focus

  • Racing thoughts

  • Poor judgment

  • Being pessimistic

Causes of stress

The situations & pressures that cause stress are called stressors. We generally think of stressors as being negative, for example an exhausting work schedule or an unsteady relationship. However, anything that puts high demands on you can be stressful. This may include positive events like getting married, getting a house, going to college, or receiving a promotion.

Certainly, not all stress is caused by external factors. Stress can also be self-generated or internal, when you worry extremely for something that may or may not happen, or have illogical, negative thoughts about life.

Common external causes of stress are:

  • Major life changes

  • Problems at Work / school

  • Difficulties in relationship

  • Financial issues

  • Being too busy

  • Children & family

Common internal causes of stress are:

  • Pessimism

  • Failure to accept uncertainty

  • Negative self-talk

  • Rigid thinking or lack of flexibility

  • Unrealistic expectations or perfectionism

How to manage stress?

Managing stress and leading a happy or healthy life is not difficult. Here are some tips that will surely help you keep stress at bay.


Stress Management Tips

Always keep a positive attitude towards life.

Accept the fact that there are events that you can’t control.

Be assertive rather than aggressive. Assert your feelings, beliefs, opinions instead of being angry, defensive or passive.

Do exercise on a regular basis. Your body will fight stress better when it is fit.

Learn & practice relaxation techniques; do meditation, yoga, or tai-chi for stress management.

Prefer healthy and well-balanced meals.

Try to manage your time more effectively.

Give some time for hobbies, interests and relaxation.

Get sufficient rest and sleep as your body needs time to recover from stressful events.

Do not depend on alcohol, drugs, or compulsive behaviors to reduce your stress.

Look for social support. Spend good time with those you enjoy.

Set limits properly and learn to say no to requests that can create excessive stress in your life.

Last but not the least, seek treatment from a health professional or psychologist for stress management.

Stay Happy!!!! Stay Healthy !!!

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