Stress symptoms: Effects on your body and behavior
By Mayo Clinic Staff
Stress symptoms may be affecting your health, even though you might not know it. You may blame sickness for that annoying headache, your sleeping troubles, feeling unwell or your lack of focus at work. But stress may really be the cause.
Common effects of stress
Stress symptoms can affect your body, your thoughts and feelings, and your behavior. Knowing common stress symptoms can help you manage them. Stress that's not dealt with can lead to many health problems, such as high blood pressure, heart disease, stroke, obesity and diabetes.
Common effects of stress| On your body | On your mood | On your behavior |
|---|
| Headache | Anxiety | Overeating or undereating |
| Muscle tension or pain | Restlessness | Angry outbursts |
| Chest pain | Lack of motivation or focus | Drug or alcohol misuse |
| Fatigue | Memory problems | Tobacco use |
| Change in sex drive | Feeling overwhelmed | Avoiding friends and staying at home |
| Stomach upset | Grumpiness or anger | Exercising less often |
| Sleep problems | Sadness or depression | |
| Getting sick easier due to a weaker immune system | | |
Act to manage stress
If you have stress symptoms, taking steps to manage your stress can have many health benefits. Check out many possible stress management tips. For example:
- Get regular physical activity on most days of the week.
- Practice relaxation techniques. Try deep breathing, meditation, yoga, tai chi or massage.
- Keep a sense of humor.
- Spend time with family and friends.
- Set aside time for hobbies. Read a book, listen to music or go for a walk. Schedule time for your passions.
- Write in a journal.
- Get enough sleep.
- Eat a healthy, balanced diet.
- Stay away from tobacco and alcohol use, and use of illegal substances.
Aim to find active ways to manage your stress. Idle ways to manage stress that don't get you moving may seem relaxing. But they may make your stress go up over time. Examples are watching television, going on the internet or playing video games.
When to ask for help
If you're not sure if stress is the cause, or if you've taken steps to control your stress but you keep having symptoms, see your health care provider. Your health care provider may want to check for other potential causes. Or think about seeing a counselor or therapist, who can help you find the sources of your stress and learn new coping tools. And if you are concerned about harming yourself, call 911 or a suicide hotline.
Also, get emergency help right away if you have chest pain, especially if you also have shortness of breath; jaw, back, shoulder or arm pain; sweating; dizziness; or nausea. These may be warning signs of a heart attack and not simply stress symptoms.
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Aug. 10, 2023
- How stress affects your health. American Psychological Association. https://www.apa.org/helpcenter/stress. Accessed Jan. 25, 2023.
- Stress and your health. U.S. Department of Health and Human Services. https://www.womenshealth.gov/mental-health/good-mental-health/stress-and-your-health. Accessed Jan. 24, 2023.
- Manage stress. Healthfinder.gov. http://healthfinder.gov/healthtopics/population/men/mental-health-and-relationships/manage-stress. Accessed Jan. 25, 2023.
- Warning signs of a heart attack. American Heart Association. https://www.heart.org/en/health-topics/heart-attack/warning-signs-of-a-heart-attack#.VsZCDtj2bIU. Accessed Jan. 25, 2023.
- Seaward BL. Essentials of Managing Stress. 5th ed. Jones & Bartlett Learning; 2021.
- Creagan ET (expert opinion). Mayo Clinic. Feb. 14, 2023.
See more In-depth
See also
- Stress and your health
- Headaches and stress
- Stress hair loss
.
FAQs
Chronic stress can lead to many long-term health issues affecting your: Immune system (like arthritis, fibromyalgia and psoriasis). Digestive system (like weight gain or loss, ulcers and irritable bowel syndrome). Cardiovascular system (like high blood pressure, increased heart rate and heart palpitations).
How can stress affect the body's behavior? ›
This can put you at increased risk for a variety of physical and mental health problems, including anxiety, depression, digestive issues, headaches, muscle tension and pain, heart disease, heart attack, high blood pressure, stroke, sleep problems, weight gain, and memory and concentration impairment.
How does stress affect your daily life? ›
Stress can cause you to feel anxious regularly, affecting your everyday life. Anxiety can make it much harder to concentrate on school tasks and other responsibilities. Anxiety can also appear in your body as an upset stomach, skin problems, or other physical symptoms.
What happens to you and your body in stressful situations? ›
Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed up your reaction time, and enhance your focus—preparing you to either fight or flee from the danger at hand.
What are the symptoms of stress? ›
Physical signs of stress
- Difficulty breathing.
- Panic attacks.
- Blurred eyesight or sore eyes.
- Sleep problems.
- Fatigue.
- Muscle aches and headaches.
- Chest pains and high blood pressure.
- Indigestion or heartburn.
Physical: experiences like headaches, muscle tension, fatigue. Emotional: persistent feelings of anxiety, worry, anger, sadness. Cognitive: poor concentration, memory changes, learning impairment. Behavioral: social withdrawal, overeating, hair twirling, substance misuse.
How does stress affect us mentally? ›
When stress becomes overwhelming and prolonged, the risks for mental health problems and medical problems increase. Long-term stress increases the risk of mental health problems such as anxiety and depression, substance use problems, sleep problems, pain and bodily complaints such as muscle tension.
What are five emotional signs of stress? ›
Emotional Signs of Too Much Stress
- Anxiety.
- Irritability.
- Sex drive.
- Memory.
- Compulsive behavior.
- Changes in mood.
- Stress management.
- Outlook.
Common symptoms of stress in women include: Physical. Headaches, difficulty sleeping, tiredness, pain (most commonly in the back and neck), overeating/under eating, skin problems, drug and alcohol misuse, lack of energy, upset stomach, less interest in sex/other things you used to enjoy. Emotional.
What is the number one cause of stress in your life? ›
According to the Center for Disease Control/National Institute on Occupational Safety & Health, the workplace is the number one cause of life stress. The American Institute of Stress reports 120,000 people die every year as a direct result of work-related stress.
Stress that's not dealt with can lead to many health problems, such as high blood pressure, heart disease, stroke, obesity and diabetes.
How to relieve stress quickly? ›
From eating chocolate to meditating, there is a quick stress-relieving tactic for everyone.
- Breathe. Slow, deep breaths can help lower blood pressure and heart rate. ...
- Listen to Music. ...
- Take a Quick Walk. ...
- Find the Sun. ...
- Give Yourself a Hand Massage. ...
- Count Backward. ...
- Stretch. ...
- Rub Your Feet Over a Golf Ball.
This reaction is known as "fight-or-flight” or the stress response. During the stress response, your heart rate increases, breathing quickens, muscles tighten, and blood pressure rises.
How to tell if you're too stressed? ›
Some of the physical signs that your stress levels are too high include: Pain or tension in your head, chest, stomach, or muscles. Your muscles tend to tense up when you're stressed, and over time this can cause headaches, migraines, or musculoskeletal problems. Digestive problems.
What are three warning signs of stress? ›
Warnings signs of stress in adults may include:
- Crying spells or bursts of anger.
- Difficulty eating.
- Losing interest in daily activities.
- Increasing physical distress symptoms such as headaches or stomach pains.
- Fatigue.
- Feeling guilty, helpless, or hopeless.
- Avoiding family and friends.
Bad stress, however, is the kind that wears you out, leaves you jittery and is harmful to your health. Bad stress, or distress, can lead to anxiety, confusion, poor concentration and decreased performance. Bad stress can be short-term (acute) or long-term (chronic).
How does stress affect the body mechanism? ›
If the stressful event persists, the body enters the exhaustion stage. Symptoms of this stage include burnout, fatigue, depression, anxiety, and reduced stress tolerance. As the stressful event persists, the body's immune system weakens due to the suppressive effects of stress hormones on immune system cells.
How does stress affect human factors? ›
Stress impacts productivity, to the detriment of physical or mental health (1). Accumulated hours and non-standard shift patterns can contribute to errors.
How may stress and anxiety affect own reactions and behaviours towards others? ›
Anxiety can also affect your behaviour. You may withdraw from friends and family, feel unable to go to work, or avoid certain places. While avoiding situations can give you short-term relief, the anxiety often returns the next time you're in the situation.
