8 Signs You're Too Stressed (And How To Unwind) (2023)

If you don't surround yourself with Tibetan monks, you'll be hard pressed to find anyone in your life, including yourself, who won't say they're stressed about something. There are times when stress can be a good thing: it can help you overcome your fears or motivate you to do something. But if you are constantly in a state of tension and anxiety, then this can affect your body.physical and mental condition.

According to the Centers for Disease Control and Prevention, 90% of all illnesses and diseases are related to stress. in honor ofMental Health Month, we encourage you to take time each day to de-stress and do something that makes you happy. Go for a walk, write in a journal, or pick up a paintbrush. Want more ways to control your stress levels? Catch the red flags. Here are some not-so-obvious signs that you need to relax a little more, and how to do it.

TIED TOGETHER:What mental health experts are doing to reduce stress

8 Unexpected Signs You Have Too Much Stress in Your Life

1. You are constantly sick and cannot recover.

If you seem to have one every weekcough, sore throat or fever, you might want to blame it on your workload and not just your sneezing colleague. “When we are under extreme pressure, our body releases a stress hormone called stress hormone.cortisolthat can help us in the short term,” says Richard Colgan, MD, professor of family and community medicine at the University of Maryland School of Medicine and author ofTips for the Healer🇧🇷 "But if you're constantly stressed, those hormones aren't as helpful and can wear off over time." Colgan says that cortisol and other hormones are part of the brain.immunity systemthat help the body deal with stress. But when those hormones stop, we become more susceptible to illness.

And the side effects don't stop there. "Stress can also slow wound healing, contribute to the reactivation of latent viruses, and increase susceptibility to viral infections," says Keri Tuit, a clinical psychologist at Yale University.

What to do:Listen to your body when you feel tired or run down. Take time to rest and sleep more. Whether you've traveled a lot recently or completed a big work project, give your body the time it needs to recover.

"A tired body is not well prepared to face stressful situations and fight diseases."

2. You have trouble concentrating.

If you're too overwhelmed to focus on what's ahead, it could be a sign that you're overwhelmed. Research has linked long-term exposure to excessive amounts of cortisol with shrinkage of the hippocampus, the brain's memory center, says Tuit.studiesshowed that prolonged stress stimulates the growth of proteins that can cause Alzheimer's disease.

What to do:If you feel this during your workday, taking a few breaths in and out can help. "really deepbreathingIt affects not just whether our thoughts control us or whether we control them. It also influences the physical sensations you experience in a high-stress situation,” says Tuit. This type of breathing can help control heart rate and blood flow, as well as muscle tension, he says.

TIED TOGETHER:3 Guided Meditations for Productivity, Sleep, and Cravings

3. You have constant headaches that just won't go away.

If you feel pulsation or pressure anywhere in your head or temple area, it's probably a tension or stress headache, says Dr. Colgan. People often point to specific issues in their lives that could be causing this pain, but lifestyle could be the culprit. Remember, if your headaches feel like "migraines", "the worst headache of your life", or a headache that wakes you up from sleep, these are signs of a dangerous health problem. You should see a doctor right away, advises Dr. Colgan.

What to do:"If stress is the cause of your headache, the easiest thing to do is say, 'Have less stress in your life. ' But that advice itself is stressful," says Dr. Colgan. Knowing where your headache is coming from is helpful therapy. People often make it worse by worrying and trying to figure out what might be causing it. Knowing that it's not a serious health issue can make a person feel better. "Sometimes the most effective way for a physician to treat a patient is to educate them about their symptoms," says Dr. Colgan.

4. Your back or neck always hurts.

If you have shoulder lumps, neck stiffness or back cramps after a long day, it could be a constant from your work or personal situation, not just the position you sit in during the day. "High levels of stress and tension cause muscle discomfort and pain by tightening the muscles and causing muscle spasms," says Dr. Colgan. And tight neck muscles can also lead to headaches, he says.

If your back pain came about after an accident or emotional trauma, this could also be a sign.post traumatic stress disorder(PTSD). ThisNational Institute of HealthHe recommends talking to your family doctor, as many people cannot cure their back pain until they deal with the emotional stress that is causing it.

What to do:“Many relaxation techniques can help reduce stress, including guided imagery, deep diaphragmatic breathing, meditation, massage, and yoga,” says Tuit. Try to make time to stretch throughout the day to keep your muscles from getting tight. take time tosome of these yoga posesto relax at the end of the day.

TIED TOGETHER:5 relaxing yoga postures before bed

5. You have trouble sleeping well.

"If you wake up worrying or mulling things over, it could be a sign of anxiety or depression," says Dr. Colgan. After a long day, sleep should come easy and bedtime should finally be the time to turn your brain off. If you feel tired, butdifficult bedtime, you may experience stress-related fatigue.

What to do:Talk to your doctor if this happens regularly. Discuss whether your chronic stress might have led to depression, says Dr. Colgan. If you don't sleep well, everyday hassles can make you feel even more overwhelmed and frustrated because you are more vulnerable. "A tired body is not well prepared to face stressful situations and fight disease," says Tuit. She suggests addressing your sleep issues by asking yourself if you're getting six or more hours of sleep a night. If not, determine what is bothering you. “Caffeine restriction andalcoholic beveragesand increasing exercise can also improve sleep patterns,” she says.

6. Your hair starts to fall out.

If you wake up with more than a few hairs on your pillow, you could be suffering fromAlopecia areata🇧🇷 This is aautoimmune skin diseaseIt occurs when the body's immune system attacks the hair follicles. It causes small round patches of hair loss on the scalp. "It's not dangerous, but it's likely related to a major stressor, like a seizure or a major traumatic life event," says Dr. Colgan. This disease is more likely to occur in young women or teenagers.

What to do:In most cases this is usually a temporary condition and your hair will grow back once the stress is minimized. But don't be afraid to talk to your doctor about what's going on, says Dr. Colgan. While your doctor may recommend steroids injected into the scalp to help with hair growth, it's best to get it checked out. Hair loss could be a potential sign of a fungal scalp infection, bacterial function, or even a thyroid disorder.

TIED TOGETHER:A nutritionist's infallible advice to break bad habits

7. You have urinary tract infections.

If you've ever sat in a meeting that lasted for hours or didn't get up from your desk to go to the bathroom, you could be at risk for urinary tract infections, says Dr. Colgan. "When people are under increased stress or overwhelmed, they sometimes take a long time to go to the bathroom, but this is one of the biggest risk factors for urinary tract infections," says Dr. Colgan, who also specializes in urinary tract infections.

What to do:Come on, you're older now! If you feel the need to go to the bathroom, give yourself permission to take a break and go. A nasty urinary tract infection will be far worse than the few minutes you spent doing your job.

8. Your sex life suffers.

Although you or your partner may not be aware of it, stress and tension are the main causes of erectile dysfunction. "Many men come to my office and say they want Viagra, but I often tell them I don't think a pill is going to solve their problem when I think stress is causing the problem," says Dr. Colgan. It's a vicious circle, like Erectile dysfunction can also cause more stress for the affected person. "And because they're stressed, men sometimes start drinking alcohol to lower their inhibitions, but I remind them that this is a muscle relaxant, so it's not going to help them improve their sex life," he says.

What to do:Identify what is causing the problem. "I tell patients that the mind and body are like other significant others: when one isn't feeling well, the other is compassionate," says Dr. Colgan. "When you're in a difficult relationship, have increased financial burdens, or lost your job, it's illogical to think that with all the worries and stresses in your life, your body will just sit around and do nothing."

dr. Colgan also recommends talking to your partner to let them know what's going on to resolve the issue. "I tell them the answer is not a pill. The solution is for you and your partner to communicate with each other to help them understand that they are going through a lot of stress and strain right now." your sex life may also improve.

What are your favorite tips for minimizing stress in your life? Share them in the comments below.

Not a member of the Daily Burn? Begin sessiondailyburn.comand start your 30-day free trial today.

Originally published March 2014. Updated May 2017.