Learn the hidden signs of stress and how to manage symptoms

Everyone has their own unique experiences when it comes to stress. Stress can be caused by workplace tensions, a clash of styles, social or home-life problems, or unexpected life events. Although we might know what can cause stress, sometimes it’s hard to know if we’re experiencing it ourselves.

Cheryl Carmin, PhD, psychologist at The Ohio State Wexner Medical Center’s Harding Hospital, and Maryanna Klatt, PhD, professor in the Department of Family Medicine at The Ohio State University College of Medicine, discuss the different causes and signs of stress and ways that you can manage symptoms. 

What are hidden signs of stress?

Carmin says signals of stress may involve procrastination, engaging in activities that are enjoyable but may involve avoiding tasks you really need to do, or eliminating your stress-reducing activities because you don’t have time. Some people find that they become irritable when they experience stress, and it might take a friend or family member to point out that they seem grumpy. For some, stressful events can cause your immune system to weaken and for you to get sick.

“A hidden sign can be as simple as coming down with a cold. If you seldom catch a cold, this may be a signal that your body is under stress,” Carmin says. 

Other symptoms include:

• Losing sleep
• Worrying
• Feeling fatigued most of the time
• Having more headaches or muscle tension
• Changes in eating or sleeping patterns 

Are hidden signs of stress related to depression or anxiety?

“Stress doesn’t have a very clear definition. One of the ways that stress can be regarded is as anxiety. In general, people might be more accepting if a healthcare professional tells them they’re stressed as opposed to being diagnosed with a mental health condition like depression or anxiety,” Carmin says. 

Stress can involve some symptoms that are related to an anxiety disorder. These include worry – the hallmark symptom for generalized anxiety disorder – irritability, muscle tension, headaches and fatigue. There’s an overlap with some symptoms of depression as well. Stress may, however, be a more temporary experience than an anxiety or depressive disorder and may not be as severe. 

What are common causes of stress?

Common causes of stress can include a personal or professional sense of not being at ease, feeling like there’s too much to do in too little time, disrespect from others, favoritism or a loss in a sense of meaning in your life.
Stressful experiences come in different forms and can be caused by positive or negative events. One important aspect of stress is that it’s not necessarily related to bad things. Negative life events, such as a job loss, a break-up or divorce, your car getting a flat tire, your child being sick or having an argument with a good friend or spouse are all experiences that can be stressful. But there are many positive things that might be associated with stress as well, such as graduating from college, moving to a new city, starting a new job, getting married or having a child. These are all examples of much anticipated life events that can also involve a great deal of stress. 
What are some ways to manage symptoms of stress?

Managing stress can be unique to each person, so it may be a matter of discovering what works for you. There are many different activities or things you can do to try to alleviate your stress. An activity that captures your attention and diverts you from overthinking about your stress may be a welcome distraction. 

Some ways to relieve stress include:

• Physical activity: whether it be a strenuous workout or just going out for a walk and being in a natural setting
• Playing with a pet
• Reading
• Cooking
• Meditating
• Talking with friends
• Watching a movie 
• Taking care of yourself: getting a haircut or a massage 
• Helping others: volunteering for a cause you feel strongly about 

Don’t eliminate your time-tested methods for dealing with stress because you’re feeling pressured by time. For example, many people might stop exercising because they think they don’t have time but, if exercise has proven to be helpful in the past, you should continue to do it.

What can you do to prevent or avoid stress?

Stress isn’t entirely avoidable or preventable, and even positive life events can be stressful. With some of the more positive sources of stress, consider delegating and finding sources of support. For example, planning a wedding can be hard to do all on your own but, in most cases, people are more than willing to lend a hand if you ask.

It’s impossible to be perfect and Carmin says to “give up on the idea that you can achieve perfection. If you’re looking at situations with an eye to perfection, you’re setting yourself up not to succeed and will add to your stress.”

If you’re having thoughts that are causing you to evaluate a situation or your performance in a negative way and there are no facts to support this, you might be being too hard on yourself. It might be helpful to take a break and come back to it after a few hours to see if your point of view has changed, especially if you’ve taken the time to talk to a friend or colleague. Sometimes you might be emotionally wrapped up in an issue and not be able to evaluate it logically. 

Everyone has stress. How much is too much and how do you know when it’s time to seek help or treatment?

There are different ways to know when your stress is becoming a problem and whether you should seek help. 

Some include:

• Eliminating things you enjoy
• No energy for activities you find invigorating
• Doing things that might ultimately be self-destructive: such as sleeping, eating, spending or drinking too much 
• You can’t seem to shake a cold or you keep getting sick
• Being asked by friends and family if you’re alright 
• Feeling irritated all the time

Klatt recommends “being proactive in creating and sustaining a sense of meaning in your life, having a plan of what to do when feelings become overwhelming, and seeking help when necessary.”

These are signs that your stress is getting out of hand. If your lifestyle is changing for the worse or if you are feeling distressed more often than not, it might be time to talk to a healthcare professional.