8 Signs of Stress You Can't Ignore Infographic

EIGHT SIGNS OF STRESS YOU CAN’T IGNORE Everybody goes through stressful periods at work, but constant pressure for a prolonged period can affect your performance, health and personality. It’s vital to recognize when your body is telling you that you need a break. One. Your neck and shoulders hurt. [1] Adrenaline and cortisol are produced during stress. If they stay in your system too long, they cause muscles to tense, especially in the neck and shoulders. This reduces blood flow, creating a vicious circle. Exercise flushes out the chemicals and releases endorphins to reduce stress. Two. You’re biting your nails. [2] Nail-biting can be an indicator of stress or anxiety. Some people bite their nails habitually, but an increase could still indicate stress. Could be a sign your mind is feeling overloaded. Three. Your weight has changed. [3] [4] Stress can cause weight changes for a several reasons. Adrenaline reduces appetite but dissipates quickly. Cortisol encourages eating to replenish energy for an ongoing threat. Your body naturally stores more fat under stress. Psychologically, you crave high calorie foods during stress. Time-pressured people often eat quick, unhealthy meals. You can also lose weight due to stress, so be aware of sudden changes either way. Four. Your heart is racing. [5] [6] For most adults, a healthy resting heart rate is between sixy and one hundred beats per minute BPM. Your heart beats faster under stress to pump extra oxygen around your body. Temporary increases in BPM e.g. due to nerves are normal, but not if they become regular. Check your resting heart rate in the morning. If your pulse is high or increases significantly from one day to the next, pay attention. Five. You’re grinding your teeth. [7] Bruxism usually occurs during sleep. Can also be a subconscious reaction to prolonged concentration. Regularly waking up with tooth and/or jaw ache could indicate stress. Six. You can’t concentrate. [8] Difficulties with concentration and short-term memory are major symptoms of long-term stress and fatigue. Stress can disrupt working memory, inhibiting your ability to learn new things. Can become brain fog, where you find it difficult to focus and feel detached from the world. Lack of sleep can also cause these symptoms, but if they persist, don’t ignore them. Seven. You’re no fun. [9] Stress can directly change your behavior. You may not notice, but other people will. If people tell you that you’re not acting like yourself or seem less happy, pay attention. They may be seeing the signs of stress that you’re missing. Eight. You’re not having any fun. [10] [11] If you’re no longer enjoying things you used to, alarm bells should be ringing. If chronic stress has stopped you taking joy in fun activities, you could be at risk of burnout and/or depression. If things are this advanced, it’s worth seeing a doctor for advice. While all of the above are sings of excessive stress, anxiety or fatigue, most of them could potentially be signs of underlying health issues too. If you’re suffering from any number of these symptoms, consider talking to your doctor. They may be able to offer advice on managing and coping with stress, as well as ruling out other causes.

[1] Melinda Beck, ‘Stress So Bad it Hurts – Really’ at: http://online.wsj.com/news/articles/SB123724722718848829 (17 March 2009).
[2] ‘Nail Biting – Topic Overview’ at: http://www.webmd.com/anxiety-panic/tc/nail-biting-topic-overview (accessed 28 May 2014).
[3] Melanie Greenberg, ‘Why We Gain Weight When We’re Stressed – And How Not To’ at: http://www.psychologytoday.com/blog/the-mindful-self-express/201308/why-we-gain-weight-when-we-re-stressed-and-how-not (28 August 2013).
[4] ‘Unintentional Weight Loss’ at: http://www.nhs.uk/Conditions/unexpected-weight-loss/Pages/Introduction.aspx (accessed 28 May 2014).
[5] ‘What’s a Normal Resting Heart Rate?’ at: http://www.mayoclinic.org/healthy-living/fitness/expert-answers/heart-rate/faq-20057979 (accessed 28 May 2014).
[6] Jeff Haden, ‘Simple, Objective Ways to Know You’re Overworked’ at: https://www.linkedin.com/today/post/article/20140325122509-20017018-simple-objective-ways-to-know-you-re-overworked?trk=tod-posts-post1-ptlt (25 March 2014).
[7] ‘Teeth Grinding (Bruxism)’ at http://www.nhs.uk/conditions/teeth-grinding/Pages/Introduction.aspx (accessed 26 May 2014).
[8] ‘Stress’ at: http://umm.edu/health/medical/reports/articles/stress (accessed 29 May 2014).
[9] Siobhan Harris, ‘Surprising Signs of Stress’ at: http://www.webmd.boots.com/stress-management/features/surprising-signs-stress (accessed 28 May 2014).
[10] Adam Dachis, ‘Burnout is Real: How to Identify and Address Your Burnout Problem’ at: lifehacker.com (13 February 2012).
[11] ‘Symptoms of Clinical Depression’ at: www.nhs.uk (accessed 28 May 2014).

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