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StressSymptoms,Signs,andCauses
UnderstandingStress,itsHarmfulEffects,andtheBestWaystoCope
Modernlifeisfulloffrustrations,deadlines,
anddemands.Formanypeople,stressisso
commonplacethatithasbecomeawayof
life.Stressisntalwaysbad,though.Stress
withinyourcomfortzonecanhelpyou
performunderpressure,motivateyoutodo
yourbest,evenkeepyousafewhendanger
looms.Butwhenstressbecomes
overwhelming,itcandamageyourhealth,
mood,relationships,andqualityoflife.
Youcanprotectyourselfbyunderstanding
howthebodysstressresponseworks,
recognizingthesignsandsymptomsofstress
overload,andtakingstepstoreduceitsharmfuleffects.

Whatisstress?
Stressisyourbodyswayofrespondingtoanykindofdemandorthreat.Whenyoufeelthreatened,your
nervoussystemrespondsbyreleasingafloodofstresshormones,includingadrenalineandcortisol,which
rousethebodyforemergencyaction.Yourheartpoundsfaster,musclestighten,bloodpressurerises,
breathquickens,andyoursensesbecomesharper.Thesephysicalchangesincreaseyourstrengthand
stamina,speedyourreactiontime,andenhanceyourfocus.
Thisisknownasthefightorflightstressresponseandisyourbodyswayofprotectingyou.When
workingproperly,stresshelpsyoustayfocused,energetic,andalert.Inemergencysituations,stresscan
saveyourlifegivingyouextrastrengthtodefendyourself,forexample,orspurringyoutoslamonthe
brakestoavoidanaccident.
Stresscanalsohelpyourisetomeetchallenges.Stressiswhatkeepsyouonyourtoesduringa
presentationatwork,sharpensyourconcentrationwhenyoureattemptingthegamewinningfreethrow,
ordrivesyoutostudyforanexamwhenyou'dratherbewatchingTV.
Butbeyondyourcomfortzone,stressstopsbeinghelpfulandcanstartcausingmajordamagetoyour
mindandbody.

Howdoyourespondtostress?
Thelatestresearchintothebrainshowsthatwe,asmammals,havethreewaysofregulatingour
nervoussystemsandrespondingtostress:
Socialengagementisourmostevolvedstrategyforkeepingourselvesfeelingcalmandsafe.Since
thevagusnerveconnectsthebraintosensoryreceptorsintheear,eye,faceandheart,socially
interactingwithanotherpersonmakingeyecontact,listeninginanattentiveway,feelingunderstood
cancalmyoudownandputthebrakesondefensiveresponseslikefightorflight.Whenusing
socialengagement,youcanthinkandfeelclearly,andbodyfunctionssuchasbloodpressure,
heartbeat,digestion,andtheimmunesystemcontinuetoworkuninterrupted.
Mobilization,otherwiseknownasthefightorflightresponse.Whensocialengagementisntan
appropriateresponseandweneed(orthinkweneed)toeitherdefendourselvesorrunawayfrom
danger,thebodypreparesformobilization.Itreleaseschemicalstoprovidetheenergyyouneedto
protectyourself.Atthesametime,bodyfunctionsnotneededforfightorflightsuchasthedigestive
andimmunesystemsstopworking.Oncethedangerhaspassed,yournervoussystemcalmsthe
body,slowingheartrate,loweringbloodpressure,andwindingbackdowntoitsnormalbalance.
Immobilization.Thisistheleastevolvedresponsetostressandusedbythebodyonlywhensocial
engagementandmobilizationhavefailed.Youmayfindyourselftraumatizedorstuckinanangry,
panicstrickenorotherwisedysfunctionalstate,unabletomoveon.Inextreme,lifethreatening
situations,youmayevenloseconsciousness,enablingyoutosurvivehighlevelsofphysicalpain.
However,untilyoureabletoarouseyourbodytoamobilizationresponse,yournervoussystemmay
beunabletoreturntoitsprestressstateofbalance.
Whileitsnotalwayspossibletorespondtostressusingsocialengagement,manyofushavebecome
conditionedtorespondingtoeveryminorstressorbyimmediatelyresortingtofightorflight.Sincethis
responseinterruptsotherbodyfunctionsandcloudsjudgmentandfeeling,overtimeitcancausestress
overloadandhaveadetrimentaleffectonbothyourphysicalandmentalhealth.

Effectsofstressoverload
Thebodysautonomicnervoussystemoftendoesapoorjobofdistinguishingbetweendailystressorsand
lifethreateningevents.Ifyourestressedoveranargumentwithafriend,atrafficjamonyourcommute
towork,oramountainofbills,forexample,yourbodycanstillreactasifyourefacingalifeordeath

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situation.
Whenyourepeatedlyexperiencethefightorflightstressresponseinyourdailylife,itcanraiseblood
pressure,suppresstheimmunesystem,increasetheriskofheartattackandstroke,speeduptheaging
processandleaveyouvulnerabletoahostofmentalandemotionalproblems.

Manyhealthproblemsarecausedorexacerbatedbystress,including:
Painofanykind

Depression

Heartdisease
Digestiveproblems
Sleepproblems

Weightproblems
Autoimmunediseases
Skinconditions,suchaseczema

Signsandsymptomsofstressoverload
Thefollowingtablelistssomeofthecommonwarningsignsandsymptomsofchronicstress.Themore
signsandsymptomsyounoticeinyourself,thecloseryoumaybetostressoverload.

CognitiveSymptoms

EmotionalSymptoms

Memoryproblems

Moodiness

Inabilitytoconcentrate

Irritabilityorshorttemper

Poorjudgment

Agitation,inabilitytorelax

Seeingonlythenegative

Feelingoverwhelmed

Anxiousorracingthoughts

Senseoflonelinessandisolation

Constantworrying

Depressionorgeneralunhappiness

PhysicalSymptoms

BehavioralSymptoms

Achesandpains

Eatingmoreorless

Diarrheaorconstipation

Sleepingtoomuchortoolittle

Nausea,dizziness

Isolatingyourselffromothers

Chestpain,rapidheartbeat

Procrastinatingorneglectingresponsibilities

Lossofsexdrive

Usingalcohol,cigarettes,ordrugstorelax

Frequentcolds

Nervoushabits(e.g.nailbiting,pacing)

Keepinmindthatthesignsandsymptomsofstressoverloadcanalsobecausedbyotherpsychologicalor
medicalproblems.Ifyoureexperiencinganyofthewarningsignsofstress,itsimportanttoseeadoctor
tohelpdetermineifyoursymptomsarestressrelated.

Thecausesofstress
Thesituationsandpressuresthatcausestressare
knownasstressors.Weusuallythinkofstressors
asbeingnegative,suchasanexhaustingwork
scheduleorarockyrelationship.However,
anythingthatputshighdemandsonyouorforces
youtoadjustcanbestressful.Thisincludes
positiveeventssuchasgettingmarried,buyinga
house,goingtocollege,orreceivingapromotion.

Isolationandstress
Sincesocialengagementappearstobeourbest
defenseagainststress,isolationoralackof
positive,consistenthumaninteractioncanbe
bothastressorinitselfandexacerbateother
causesofstress.

Ofcourse,notallstressiscausedbyexternal
factors.Stresscanalsobeselfgenerated,forexample,whenyouworryexcessivelyaboutsomethingthat
mayormaynothappen,orhaveirrational,pessimisticthoughtsaboutlife.

Commonexternalcausesofstress

Commoninternalcausesofstress

Majorlifechanges

Chronicworry

Workorschool

Pessimism

Relationshipdifficulties

Negativeselftalk

Financialproblems

Unrealisticexpectations/Perfectionism

Beingtoobusy

Rigidthinking,lackofflexibility

Childrenandfamily

Allornothingattitude

Whatcausesexcessivestressdepends,atleastinpart,onyourperceptionofit.Somethingthat's
stressfultoyoumaynotfazesomeoneelsetheymayevenenjoyit.Forexample,yourmorning
commutemaymakeyouanxiousandtensebecauseyouworrythattrafficwillmakeyoulate.Others,
however,mayfindthetriprelaxingbecausetheyallowmorethanenoughtimeandenjoylisteningto
musicwhiletheydrive.

Everyoneexperiencesstressdifferently
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Karenisterrifiedofgettingupinfrontofpeopletoperformorspeak,whileherbestfriend,Nin,lives
forthespotlight.
Philthrivesunderpressureandperformsbestwhenhehasatightdeadline,whilehiscoworker,
Matt,shutsdownwhenworkdemandsescalate.
Anitaenjoyshelpingherelderlyparents.Hersister,Constance,helpsoutaswellbutfindsthe
demandsofcaretakingverystressful.
Richarddoesnthesitatetosendfoodbackorcomplainaboutbadservicewheneatingout,whilehis
wife,Miranda,findsitmuchtoostressfultocomplain.

Whatdeterminesyourabilitytomanagestress?
We'realldifferent.Somepeopleseemtobeabletorollwithlifespunches,whileotherstendtocrumblein
thefaceoffarsmallerobstaclesorfrustrations.Somepeopleevenseemtothriveontheexcitementand
challengeofahighstresslifestyle.
Yourabilitytotoleratestressdependsonmanyfactors,includingthequalityofyourrelationshipsand
supportnetwork,yourlifeexperiences,youremotionalintelligence,andgenetics.

Factorsthatinfluenceyourstresstolerance
YoursupportnetworkSocialengagementisthebodysmostevolvedstrategyforrespondingto
stresssoitsnosurprisethatpeoplewithastrongnetworkofsupportivefriendsandfamilymembers
arebetterabletocopewithlifesstressors.Ontheflipside,themorelonelyandisolatedyouare,the
lessopportunityyouhavetoutilizesocialengagementandthegreateryourvulnerabilitytostress.
Yourexerciselevels.Yourphysicalandmentalhealthareintrinsicallylinked,sothebetteryoutake
careofyourbody,thegreaterresilienceyoullhaveagainstthesymptomsofstress.Exercising
regularly(for30minutesormoreonmostdays)canliftyourmoodandhelprelievestress,anxiety,
anger,andfrustration.Itcanalsoserveasadistractiontoyourworries,allowingyoutofindsome
quiettimeandbreakoutofthecycleofnegativethoughtsthatfeedstressandanxiety.
Yourdiet.Thefoodyoueatcanalsohaveaprofoundeffectonyourmoodandhowwellyoucope
withlifesstressors.Eatingadietfullofprocessedandconveniencefood,refinedcarbohydrates,and
sugarysnackscanworsensymptomsofstresswhileeatingadietrichinfreshfruitandvegetables,
highqualityprotein,andhealthyfats,especiallyomega3fattyacids,canhelpyoubettercopewith
lifesupsanddowns.
YoursenseofcontrolItmaybeeasiertotakestressinyourstrideifyouhaveconfidencein
yourselfandyourabilitytoinfluenceeventsandperseverethroughchallenges.Ifyoufeellikethings
areoutofyourcontrol,yourelikelytohavelesstoleranceforstress.
YourattitudeandoutlookOptimisticpeopleareoftenmorestresshardy.Theytendtoembrace
challenges,haveastrongsenseofhumor,andacceptthatchangeisapartoflife.
YourabilitytodealwithyouremotionsYoureextremelyvulnerabletostressifyoudontknow
howtocalmandsootheyourselfwhenyourefeelingsad,angry,oroverwhelmedbyasituation.The
abilitytobringyouremotionsintobalancehelpsyoubouncebackfromadversityandisaskillthatcan
belearnedatanyage.
YourknowledgeandpreparationThemoreyouknowaboutastressfulsituation,includinghow
longitwilllastandwhattoexpect,theeasieritistocope.Forexample,ifyougointosurgerywitha
realisticpictureofwhattoexpectpostop,apainfulrecoverywillbelesstraumaticthanifyouwere
expectingtobouncebackimmediately.

Howwelldoyouhandlestressinyourlife?
1. IhavepeopleIconfideinwhenImfeelingunderpressurewhomakemefeelbetter.
2. IfeelcomfortableexpressinghowIfeelwhensomethingisbotheringme.
3. Ingeneral,Ifeelincontrolofmylifeandconfidentinmyabilitytohandlewhatcomesmyway.
4. Ifindreasonstolaughandfeelgrateful,evenwhengoingthroughdifficulties.
5. NomatterhowbusyIam,Imakeitaprioritytosleep,exercise,andeatright.
6. ImabletocalmmyselfdownwhenIstarttofeeloverwhelmed.
Eachyesanswerrepresentsanimportantstresscopingskill.Eachnorepresentsan
areatoworkontobecomemoreresilient.

Dealingwithstressanditssymptoms
Whileuncheckedstressisundeniablydamaging,youhavemorecontrolthanyoumightthink.
Unfortunately,manypeoplecopewithstressinwaysthatonlycompoundtheproblem.Theydrinktoo
muchtounwindattheendofastressfulday,filluponcomfortfood,zoneoutinfrontoftheTVor
computerforhours,usepillstorelax,orlashoutatotherpeople.However,therearemanyhealthier
waystocopewithstressanditssymptoms.

Learnhowtomanagestress
Youmayfeellikethestressinyourlifeisoutofyourcontrol,butyoucanalwayscontrolthewayyou

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respond.Stressmanagementcanteachyouhealthierwaystocopewithstress,helpyoureduceits
harmfuleffects,andpreventstressfromspiralingoutofcontrolagaininthefuture.
Engagesocially.Thesimpleactoftalkingfacetofacewithanotherhumanbeingcanrelease
hormonesthatreducestressevenifyourestillunabletoalterthestressfulsituation.Openingupto
someoneisnotasignofweaknessanditwontmakeyouaburdentoothers.Infact,mostfriendswill
beflatteredthatyoutrustthemenoughtoconfideinthem,anditwillonlystrengthenyourbond.
Getmoving.Physicalactivityplaysakeyroleinmanagingstress.Activitiesthatrequiremovingboth
yourarmsandyourlegsareparticularlyeffective.Walking,running,swimming,dancing,andaerobic
classesaregoodchoices,especiallyifyouexercisemindfully(focusingyourattentiononthephysical
sensationsyouexperienceasyoumove).Focusedmovementhelpstogetyournervoussystemback
intobalance.Ifyouvebeentraumatizedorexperiencedtheimmobilizationstressresponse,getting
activecanhelpyoutobecome"unstuck."

Lifestylechangestodealwiththesymptomsofstress
Youcanalsobettercopewiththesymptomsofstressby
strengtheningyourphysicalhealth.
Setasiderelaxationtime.Relaxation
techniquessuchasyoga,meditation,anddeep
breathingactivatethebodysrelaxationresponse,a
stateofrestfulnessthatistheoppositeofthefightor
flightstressresponse.

Quicklyrecognizeandreducestressin
anysettingorsituation
Faceanddealwithanxiety,
depression,andotheruncomfortable
feelings
Repairwoundedfeelingsanddamaged
relationships

Eatahealthydiet.Wellnourishedbodiesarebetter
preparedtocopewithstress.Startyourdaywitha
healthybreakfast,reduceyourcaffeineandsugar
Learnmore
intake,addplentyoffreshfruitandvegetables,and
cutbackonalcoholandnicotine.
Getplentyofsleep.Feelingtiredcanincreasestress
bycausingyoutothinkirrationally.Keepyourcoolinstressfulsituationsbygettingagoodnights
sleep.

Morehelpforstress
StressManagement:HowtoReduce,Prevent,andCopewithStress
RelaxationTechniquesforStress:FindingtheRelaxationExercisesThatWorkforYou
StressReliefintheMoment:UsingYourSensestoQuicklyChangeYourResponsetoStress
HowtoStopWorrying:SelfHelpStrategiesforAnxietyRelief
StressatWork:TipstoReduceandManageJobandWork
PreventingBurnout:Signs,Symptoms,Causes,andCopingStrategies

Resourcesandreferences
Generalinformationaboutstress
SignsandSymptomsofStressLearnaboutthephysical,psychological,behavioral,andworkrelated
signsandsymptomsofstress.(StressManagementforHealthCourse)
UnderstandingandDealingwithStressThiscourse,preparedbyaWestVirginiabasedorganizationthat
workswithdisabledpeople,presentsawealthofinformationonstressanditssignsandsymptoms.
(MountainStateCentersforIndependentLiving)
TheDifferentKindsofStressDescribesthedifferenttypesofstress,includingeachonessymptomsand
howtotreatthem.(AmericanPsychologicalAssociation)

Newperspectiveonstress
ThePolyvagalTheoryforTreatingTraumaTeleseminartranscriptofDr.StephenPorgesexplaininghow
PolyvagalTheorychangesourunderstandingofthebodysresponsetostressandtrauma.
(StephenPorges.com)
PolyvagalTheory,SensoryChallengeandGutEmotionsAnoverviewofPolyvagalTheoryandhowthe
nervoussystememploysahierarchyofstrategiestoregulateitselfandtokeepuscalminthefaceof
stress.(Sott.net)
ABeginner'sGuidetoPolyvagalTheory(PDF)Asimpleexplanationofhowtheautonomicnervous
systemrespondstostress.(debdanalcsw.com)

Stressinkidsandteens
ChildhoodStressClearlylaysoutwhatcausesstressinchildrenandwhatparentscandoaboutthe
problem.(KidsHealth)
TeenStressArticlegearedforteenagersdescribesthecauses,symptoms,andeffectsofstressinyoung

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adults.Includestipsforkeepingitundercontrol.(TeenHealth)

Whatotherreadersaresaying
I'vebeensufferingwithchronicstress/anxietyforsometimeanddidnotrealizethe
impactanddamageithasonmybody(mentally,emotionallyandphysically)until
recently...Thesymptoms,suchasmusclepain,negativethoughts,irrationalfear,
insomnia,allbecameunbearablebutthankGodIfoundyoursite.Allofyourarticles
areextremelyhelpfulandinformative.Yourexpertadviceandtipsondealingwith
stressaregreathelpforme.~Canada
IjustwanttosharewithyouhowmuchcomfortIfeltfromyourarticle.I'm
currentlytryingtobeaspharmaceuticalfreeaspossibleformystressandanxiety,
afterafailedmonthlongattemptatmedsthatonlymadeallmysymptomsworse.I
feelhopefulthatwhatI'mnowdoingiswhat'sbestforme.Yoursitehassomegreat
information,andstrategiesthatIgreatlyappreciate!~Washington
Authors:JeanneSegal,Ph.D.,MelindaSmith,M.A.,RobertSegal,M.A.,and
LawrenceRobinson.Lastupdated:September2015.
Helpguide.org.Allrightsreserved.ThisreprintisforinformationonlyandNOTasubstituteforprofessionaldiagnosisandtreatment.
Helpguide.orgisanadfreenonprofitresourceforsupportingbettermentalhealthandlifestylechoicesforadultsandchildren.

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