Stress Overload: Recognizing the Signs and Taking Action
We've all felt stressed at some point, whether it's a looming deadline, a traffic jam, or a difficult family member. While humans are equipped to handle short bursts of stress, many of us are finding ourselves under constant pressure, which can have severe consequences for our mental, physical, and emotional health.
"The stress response is a natural mechanism," explains Dr. Claire Plumbly, clinical psychologist and author of Burnout. "When faced with excessive demands or perceived threats, our bodies release adrenaline and cortisol, triggering a fight-or-flight response. A small amount of stress can be beneficial, motivating us and providing extra energy. However, our bodies aren't designed to sustain this state for extended periods."
Without respite for our organs to recover and function normally, we begin to experience wear and tear, eventually reaching a breaking point.
What is a breaking point, and what are the signs?
"A breaking point occurs when the body forces us to stop," says Dr. Plumbly. "This manifests differently for everyone, but I've seen patients who wake up unable to speak or form coherent sentences, experience anxiety attacks and insomnia, or even develop stress-induced health issues like heart attacks and strokes."
While reaching this extreme point requires significant stress, it's important to recognize the early warning signs to prevent more severe problems. Think of it like an elastic band—it doesn't snap suddenly without warning.
Here are some common signs to watch for:
Physical Signs
- Headaches and back or shoulder aches due to muscle tension
- Frequent colds as the immune system weakens
- Digestive problems
- Fatigue, often accompanied by difficulty sleeping due to elevated cortisol levels
Cognitive Signs
- Trouble remembering everyday things
- Difficulty making decisions
- Problems focusing and concentrating, especially on non-stress-related tasks
- Feelings of detachment from previously enjoyable activities
Emotional Signs
- Anxiety and anger, common emotions associated with the sympathetic nervous system's stress response
- Irritability and impatience
- Low mood
- Overreacting to minor inconveniences
Behavioral Signs
- Emotional eating, excessive internet use, substance abuse, procrastination, or impulse buying as coping mechanisms
- These short-term relief methods can exacerbate problems long-term by hindering progress toward healthy goals and values.
Managing Stress: Dr. Plumbly's Tips
- Movement: Release adrenaline and energy throughout the day by checking in with your body and engaging in activities like brisk walking, jogging, cross-crawling, or hugging.
- Wind Down Routine: Establish a consistent evening routine to signal to your nervous system that it's time to relax. Create a calming environment, avoid work-related stimuli, and practice relaxation techniques like progressive muscle relaxation or meditation before bed.
- Relaxation Time: Schedule dedicated time for activities that help you unwind and reduce stress. Be mindful of intrusive thoughts and choose to focus on resetting your nervous system.
- Accountability Partner: Find someone who shares your commitment to self-care and can provide support and encouragement.
- Co-Regulation: Spend time with a less stressed person or pet to benefit from their calming influence.
- Breathing Exercises: Practice deep breathing to activate the parasympathetic nervous system and promote relaxation.
By recognizing the signs of stress overload and implementing these strategies, you can effectively manage your stress and prevent it from negatively impacting your well-being.