Physical and Psychological Symptoms of Stress

The physical and psychological symptoms of stress are debilitating if left untreated. When we encounter a threat, whether real or imagined, the body reacts with a stress response. To protect itself, the body uses hormones and chemicals to increase energy, heighten awareness, and improve strength. This "flight or fight" response is useful when dealing with short-term danger, but it can cause serious health effects if left unchecked.

Stress is subjective and therefore difficult to define. What one person finds stressful, another finds pleasurable. Because everyone reacts differently to stress, identification of the physical and psychological symptoms of stress often go unnoticed until they become severe and overall health begins to decline.

The physical effects of stress result from the body activating certain physiological systems and inactivating or slowing others to conserve resources. Breathing increases to improve oxygen consumption, and the cardiovascular system goes into overdrive to ensure our muscles have access to the nutrients and blood necessary to escape danger. Nonessential activity, such as digestion and immune response, slow considerably. This prioritization of bodily functions is what causes the physical effects of stress.

Physical symptoms of stress include:

• Chest pain, increased heart rate
• Hair loss
• Sweating and blushing
• Dry mouth and difficulty swallowing
• Indigestion, nausea, vomiting
• Headaches and muscle tightness
• Shortness of breath
• Startling easily
• Constipation or diarrhea
• Fatigue
• Trembling or shaking
• Joint and muscle pain
• Jaw clenching and teeth grinding
• Cold hands and feet
• Weight loss or gain

People experience a strong psychological response to stress, and stress has a wide range of effects on mood, behavior, and psychological functioning. Moreover, the anger, fear, irritation, and depression caused by stressors in the environment may make you feel powerless and impair your ability to recognize your symptoms. This creates a dangerous cycle that is challenging to stop.

Psychological symptoms of stress include:

• Irritability
• Difficulty concentrating
• Insomnia
• Mood swings
• Restlessness
• Anger
• Racing thoughts
• Depression
• Pessimism, hopelessness
• Difficulty making decisions
• Loss of interest in social activities
• Panic or anxiety attacks
• Loss of sexual desire
• Feeling overwhelmed or out of control
• Paranoia
• Crying episodes

Temporary stress reactions are healthy, but when the body remains in a continuously alert or stressed state, major health consequences result. If you are suffering from the physical or psychological symptoms listed above, you are dealing with dangerously high stress levels. You must take action to reduce the severity of stress in your life or you risk long-term health problems.

Without treatment, stress has a significant effect on the mind and body. According to the American Institute of Stress, prolonged stress may lead to depressive and anxiety disorders, heart attacks, stroke, immune system dysfunction, high blood pressure, autoimmune diseases, GERD, digestive disorders, Parkinson's disease, skin rashes, infertility, and a higher risk of allergic conditions.

Surprisingly, a few minor changes to your life may significantly reduce your level of stress. Prioritizing your responsibilities, leaning on family members for support, eating a balanced diet, engaging in regular exercise, and ensuring you get a minimum of eight hours of sleep each night will help your body cope with the effects of stress. Many people find meditation, yoga, and tai chi effective and enjoyable methods of coping with stress.

When lifestyle changes are not enough to combat the stress in your life, seek outside help from a therapist or other professional. Cognitive and behavioral therapy can teach you to recognize sources of stress in your life, and will provide you with the tools needed to manage those stressors. Therapy will also provide you with an outlet to share your frustration, anger, and fears in a safe and supportive environment. It is possible to manage the physical and psychological symptoms of stress.

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