We all feel stressed sometimes, but when it starts to seep into our everyday, and become a physical feeling as well as an emotional one, it’s a clear warning sign that we need to take control back.

Stress is very personal and very different for each of us, but as we head into April – Stress Awareness Month – it’s a good time to stop and think about the stress we are all holding onto and ways that we can take it upon ourselves to make things better and improve our way of living.

Below I have put together a short guide to dealing with stress, and 10 signs that you shouldn’t ignore.

1. Increased physical pain

When you’re stressed, a mix of hormones and chemicals is released into your body to prepare you for physical action. It’s your body going into flight or fight mode. Headaches, stomach aches, muscle tension – it’s all part of it. The hormone cortisol is one of the main reasons for this. It’s the stress hormone and it can cause inflammation and pain over time, causing existing pain to feel worse and more intense.

2. Sleep problems

Stress and sleep have an interesting relationship. On the one hand, stress can make you feel exhausted like you could sleep all day. On the other though, it can mean that when bedtime comes, sleep feels utterly out of reach. Elevated cortisol levels and an overactive mind are at the root of this, so creating a bedtime routine that helps to calm you -reading a book for example, or taking a bath, or simply having a bedroom that is tidy and uncluttered – can all help.

3. Emotional instability

Mood swings, irritability, anger, or feeling overwhelmed are common symptoms of stress. And it’s a vicious circle because as you start taking things out on those closest to you, you end up feeling much worse. You should talk to people, let them know that you’re not feeling good and apologise when you have overstepped the mark. Be proactive in creating good times too. If your family like a walk then arrange one, or just put on a film and sit down together to watch it.

4. Changes in appetite

The stress hormone cortisol can cause an increase in appetite, which is why many people overeat when they’re stressed. What’s more, interrupted sleeping habits can also affect the hormones that control appetite, blood sugar and cravings.

On the other side of the coin though, are those people who simply forget to eat when they are stressed, leading to a loss of appetite. Whichever camp you fall into, it’s helpful to be mindful of what you are eating and when. Try keeping a diary for a few days, as it is a great way to understand your habits and keep them in check.

5. Behavioural changes

Exercising less, exercising more, avoiding friends or spending more money on pointless items to get a short-term rush – these are just some of the behavioural changes that stress can cause. Talk to the people closest to you and let them know that you are struggling and seek medical help if you are worried.

6. Reliance on substances and medication

Turning to drugs, alcohol, prescription medication or other substances to cope with stress can be a sign of a bigger problem. Keep a diary for a few weeks, listing everything you have taken and used, and then speak to your GP openly and honestly.

7. Social withdrawal

Withdrawing from social situations, avoiding friends and family, and isolating yourself can all be signs of stress. When stress becomes overwhelming it can lead to a lack of interest in things you once enjoyed and leave you feeling like you just want to spend the day in bed. Duvet days are absolutely ok and necessary sometimes but if they happen too often then it’s time to do something about it. Exercise and being outside are clinically proven to lift people’s mental health, so arrange a walk with a friend and start from there.

8. Reduced libido and sex drive 

When you’re feeling stressed or burnout, sex is often the furthest thing from your mind. You’re exhausted, you feel like you have lots of more important things to do, and thanks to those stress hormones such as cortisol and adrenaline, you’re probably just not in the mood at all.

One of the simplest things you can do is to look after yourself – eat healthy food, exercise, and practice some self-care. Speak to your partner too, it can help to alleviate any pressure that you might be feeling and help you both feel more relaxed.

9. Developing facial twitches and ticks 

Stress and anxiety can cause muscle tension and extra adrenaline in your body, which can cause twitching. Some people might feel it in their eyes, with excessive blinking for example. It could be around the mouth too, or also in your arms and legs. It’s not uncommon and should pass as soon as your stress does. Yogic breathing can help to calm you and help you to feel like you’re back in control of your body.

10. Burnout

In 2019, the term ‘burnout’ was recognised by the World Health Organisation as an ‘occupational phenomenon’. Tiredness, heightened emotions, and even panic attacks are all common symptoms and put simply, it’s when you feel like you just can’t cope anymore.

It’s important to recognise that this isn’t just for ‘traditional’ occupations. Parenthood, caring for someone close to you, and just general life stress can all lead to burnout.

Feeling ‘not right’

From fluctuating hormones to sleep deprivation, overeating and raised blood pressure – stress may feel like a mental condition, but the effects are absolutely physical too. Most people know when they are not feeling themselves but understanding that this means it’s time to slow down or stop is another thing entirely.

I have been working as an anxiety and stress therapist for over twenty years and see individuals every day who are amazing people but who are struggling with burnout and severe symptoms of stress.

As part of treatment offerings, I have designed a dedicated stress and recovery package as a way to support you and give you the empowerment to live your life the way you want and deserve to. Giving you the internal belief to move forward and to start to see the joy and positives in yourself as well as reaching your potential.

Using a range of therapies, I work with you to help you feel better, more confident, and able to move forward in your life in a positive way. If this is something you would like to discuss, then I would love to hear from you. Feel free to contact me on 07787 831 275.

By taking action, you can feel more in control of the situation and reduce your stress levels.