{"id":25746,"date":"2017-05-24T11:15:35","date_gmt":"2017-05-24T15:15:35","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=25746"},"modified":"2022-04-27T05:41:29","modified_gmt":"2022-04-27T09:41:29","slug":"how-to-deal-with-stress","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/lifestyle\/how-to-deal-with-stress\/","title":{"rendered":"8 Signs You\u2019re Way Too Stressed (and How to Deal)"},"content":{"rendered":"
\"8
Photo: Twenty20<\/a><\/i><\/figcaption><\/figure>\n

Unless you surround yourself with Tibetan monks, you\u2019d be hard-pressed to find someone in your life \u2014 including you \u2014 that wouldn\u2019t say they\u2019re stressed about something. There are times when stress can be a good thing\u00a0\u2014 it can help you conquer fears or motivate you to get something done. But when you’re constantly in a state of tension and anxiety, it can have an effect on your body’s\u00a0physical and emotional state<\/a>.<\/p>\n

According to the Centers for Disease Control and Prevention, 90 percent of all illness and disease is stress-related. In honor of Mental Health Month<\/a>, we encourage you to take time each day to de-stress and do something that makes you happy. Take\u00a0a walk, write in a journal or pull out a paintbrush. Want more ways to get a handle on your stress levels? Catch the red flags. Here are some not-so-obvious signs\u00a0that you need to relax a bit more \u2014 and how to do it.<\/p>\n

RELATED:\u00a0<\/strong>What Mental Health Experts Do to De-Stress<\/a><\/p>\n

8 Unexpected Signs You Have Too Much Stress in Your Life<\/h3>\n

1. You\u2019re perpetually sick and just can\u2019t seem to get over it.<\/h3>\n

If it seems like every week you\u2019ve got a cough, sore throat or a fever<\/a>, you might want to blame your workload and not just your sneezing coworker. \u201cWhen we are under extreme pressure, our bodies secrete a stress hormone called cortisol<\/a> that can help us short-term,\u201d says Richard Colgan, MD, professor of family and community medicine at University of Maryland School of Medicine and author of Advice to the Healer<\/i><\/a>. \u201cBut if you\u2019re stressed out constantly, these hormones aren\u2019t as helpful and can become depleted over time.\u201d Colgan says cortisol and other hormones are components of the immune system<\/a> that help the body cope with stress. But when these hormones are withdrawn, we become more susceptible to sickness.<\/p>\n

And the side effects don\u2019t end there. \u201cStress can also slow wound healing, contribute to the reactivation of latent viruses and increase vulnerability to viral infections,\u201d says Keri Tuit, clinical psychologist at Yale University.<\/p>\n

What to do: <\/b>Listen to your body when you feel tired or drained. Make time for rest and extra sleep. Whether you recently spent time traveling or finalizing a huge work project, allow your body the time it needs to recover.<\/p>\n

“A tired body is not well prepared to cope with stressful situations and ward off illness.\u201d<\/p><\/blockquote>\n

2. You\u2019re having trouble concentrating.<\/b><\/h3>\n

When you\u2019re too overwhelmed to focus on what\u2019s in front of you, it could be a sign you\u2019re overworked. Research has connected long-term exposure to excess amounts of cortisol to shrinking of the hippocampus, the brain’s memory center, says Tuit. Studies<\/a> have shown that long-term stress stimulates growth of the proteins that might cause Alzheimer\u2019s disease.<\/p>\n

What to do:<\/b> If you find that you\u2019re experiencing this during the workday, taking a few long inhales and exhales can help. \u201cDeep, even breathing<\/a> not only affects whether or not our thoughts control us or we control them. It also affects the bodily sensations that are experienced when faced with a high-stress situation,\u201d says Tuit. This type of breathing can help control the heart rate and blood flow, as well as muscle tension, she says.<\/p>\n

RELATED:\u00a0<\/strong>3 Guided Meditations for Productivity, Sleep and Cravings<\/a><\/p>\n

3. You have a constant headache that just won\u2019t go away.<\/b><\/h3>\n

If you experience throbbing or feel pressure anywhere on the head or temple area, there\u2019s a good chance it\u2019s a tension or stress headache, says Dr. Colgan. Oftentimes people point to particular troubles in their life that might be causing this pain, but lifestyle might be to blame instead. Keep in mind, if your head pain feels like a \u201cmigraine headache,\u201d \u201cthe worst headache of your life,\u201d or a headache that wakens you from sleep, those are signs of a dangerous health problem. You should visit a doctor immediately, advises Dr. Colgan.<\/p>\n

What to do:<\/b> \u201cWhen stress is the cause of your headache, the easiest thing to say is, \u2018have less stress in your life.\u2019 But that advice itself is stressful,\u201d says Dr. Colgan. Knowing what your headache\u2018s coming from is helpful therapy. People oftentimes feel worse worrying and trying to figure out what the cause could be. So knowing it\u2019s not some serious health problem may make a person feel better. \u201cSometimes the most effective way a doctor can treat a patient is to teach them about their symptoms,\u201d says Dr. Colgan.<\/p>\n

4. Your back or neck is always aching.<\/b><\/h3>\n

If you\u2019ve got knots in your shoulders, a stiff neck or your lower back cramped up after a long day, it could be the constant of a job or personal situation, not just the position you sit in during the day. \u201cHigh levels of stress and tension create discomfort and muscle pain by tightening muscles and causing muscle spasms,\u201d says Dr. Colgan. And stiff muscles in your neck can also lead to headaches, he says.<\/p>\n

If your back pain developed after an accident or emotional trauma, it could also be a sign of post-traumatic stress disorder<\/a> (PTSD). The National Institute of Health<\/a> recommends talking to your primary doctor, as many people aren\u2019t able to heal their back pain until they deal with the emotional stress that\u2019s causing it.<\/p>\n

What to do:<\/b> \u201cMany relaxation techniques can help with stress reduction, including guided imagery, taking deep breaths from the diaphragm, meditation, massages and yoga,\u201d says Tuit. Try devoting time for stretching breaks throughout the day to help prevent muscles from tightening up. Make time for some of these yoga poses<\/a> to unwind at the end of the day.<\/p>\n

RELATED:\u00a0<\/strong>5 Relaxing Yoga Poses to Do Before Bed<\/a><\/p>\n

5. You having trouble sleeping well.<\/b><\/h3>\n

\u201cIf you find yourself waking up and worrying or ruminating over things, it could be a sign of anxiety or depression,\u201d says Dr. Colgan.\u00a0 After a long day, sleep should come easy and getting into bed should finally be a time when you can shut your brain off. If you feel tired but have a difficult time falling asleep<\/a>, it\u2019s possible you have stress-related fatigue.<\/p>\n

What to do:<\/b> Talk to your doctor if this is regular occurrence. Discuss whether your chronic stress may have led to depression, says Dr. Colgan. When you\u2019re not sleeping well, everyday annoyances might make you feel even more overwhelmed and frustrated because you\u2019re more vulnerable. \u201cA tired body is not well prepared to cope with stressful situations and ward off illness,\u201d says Tuit. She suggests addressing your sleep issues by asking yourself if you\u2019re getting six or more hours of sleep each night. If not, determine what\u2019s interfering with that. \u201cCutting back on caffeinated and alcoholic beverages<\/a> and increasing exercise can also improve sleep patterns,” she says.<\/p>\n

6. Your hair is starting to fall out.<\/b><\/h3>\n

If you\u2019re waking up with more than a few strands on your pillow, you may be suffering from alopecia areata<\/a>. This is an autoimmune skin disease\u00a0<\/a>brought on when the body’s immune system attacks the hair follicles. It causes small round patches of hair loss on the scalp. \u201cIt\u2019s not dangerous, but it\u2019s likely to be associated with a severe stressor, like an assault or significant traumatic event in one\u2019s life,\u201d says Dr. Colgan. This disease is more likely to occur in young women or adolescent girls.<\/p>\n

What to do: <\/b>In most cases, this is typically a temporary condition and your hair will grow back once stress is minimized. But don\u2019t be afraid to talk to your doctor about what\u2019s going on, says Dr. Colgan. While your MD might recommend injectable scalp steroids to help with hair growth, it\u2019s best to have an examination. The hair loss could possibly be a sign of a scalp fungal infection, a bacterial function or even a thyroid disorder.<\/p>\n

RELATED:\u00a0<\/strong>A Dietitian’s Foolproof Tips for Letting Go of Bad Habits<\/a><\/p>\n

7. You\u2019re getting UTIs.<\/b><\/h3>\n

If you\u2019ve ever been in a meeting that dragged on for hours or didn\u2019t get up from your desk for a bathroom break, you could be putting yourself at risk for urinary tract infections, says Dr. Colgan. \u201cWhen people are under increased stress or working too hard, they sometimes put off going to the bathroom, but that\u2019s one of the biggest risk factors for a UTI,\u201d says Dr. Colgan, who\u2019s also a UTI expert.<\/p>\n

What to do: <\/b>C\u2019mon, you\u2019re an adult! <\/b>When you feel the urge to go to the bathroom, give yourself permission to take a break and go. An uncomfortable urinary infection is going to feel way worse than those few minutes you spent trying to crank out your work.<\/p>\n

8. Your sex life is suffering.<\/b><\/h3>\n

While you or your partner might not be aware of it, stress and tension are the leading causes of erectile dysfunction. \u201cA lot of men walk into my office and say they want Viagra, but oftentimes I\u2019ll tell them I don\u2019t think a pill will help their problem when I believe it\u2019s stress that\u2019s causing the issue,\u201d says Dr. Colgan. It\u2019s a vicious cycle, as <\/b>erectile dysfunction can also cause more stress for the person experiencing it. \u201cAnd since they\u2019re stressed, sometimes guys will start drinking alcohol to reduce their inhibitions, but I\u2019ll remind them that this is a muscle relaxer, so it won\u2019t help them perform better in their sexual relations,\u201d he says.<\/p>\n

What to do: <\/b>Identify what\u2019s causing the problem. <\/b>\u201cI tell patients, the body and mind are like significant others: When one doesn\u2019t feel well, the other sympathizes,\u201d says Dr. Colgan. \u201cIf you\u2019re having a rocky relationship, increased financial stresses, or lost your job, it\u2019s illogical to think that with all that worry and tension in your life, your body is going to stand by idly and not act differently.\u201d<\/p>\n

Dr. Colgan also recommends talking with your partner to let them know what\u2019s going on in order to work through the problem. \u201cI tell them the answer isn\u2019t a pill. The solution is for you and your partner to communicate so you can help them understand that you\u2019re under a lot of stress and tension right now.\u201d If you can work to relieve that tension, your sex life should improve as well.<\/p>\n

What are your favorite tips to minimize stress in your life? Share them in the comments below.<\/i><\/p>\n

Not a Daily Burn member? Sign up at\u00a0dailyburn.com<\/a>\u00a0and start your free 30-day trial today.<\/strong><\/p>\n

Originally published March 2014. Updated May 2017.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Suffer from constant headaches, interrupted sleep patterns and never-ending colds? Learn which stress symptoms are major red flags \u2014 and simple ways to de-stress. <\/p>\n","protected":false},"author":14,"featured_media":58933,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[8,12,13,15],"tags":[159,280,282,341,360],"class_list":["post-25746","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-mental-health","category-sleep","category-stress","tag-anxiety","tag-sleep","tag-stress","tag-tax1living-well","tag-tax2stress-management"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/25746","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=25746"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/25746\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/58933"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=25746"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=25746"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=25746"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}