Recognizing Stress
Some of us feel stress acutely, and know it’s taking a toll. But for many of us, we’ll truck right along, not really aware of just how tense, worried, or irritated we are. But stress can wreak havoc on us whether we’re aware of it or not, and a big part of managing stress is recognizing when it’s affecting us.
There are a number of stress awareness indicators and tactics. For this article, we’ll focus on simply paying attention to your body, and your mind.
#1. Listen to your body. Or, rather, feel your body’s response to your current situation.
Pay attention to the sensations in your body throughout the day — particularly when you’re feeling busy, distracted, rushed, or trying to navigate a difficult situation.
- Is your jaw clenched or tense?
- Is there tightness in your chest or throat?
- Is your breathing shallow?
- Are you fidgeting?
- Does your body feel warm?
- Can you suddenly feel your own heartbeat?
- Is your mouth dry?
Our bodies’ stress response brings with it physical sensations and urges. So if you feel shortness of breath or suddenly overheated, take stock. These might be in-the-moment stress indicators, and it could be time to try a few quick stress-relieving tactics, like some deep breathing, a short walk, or some positive, “it’s gonna be ok” self-talk.
Your body can also tell you about underlying stress. Do any of these issues sound familiar? Did they show up seemingly out of the blue?
- Your digestion has been abnormal, or you’ve had lots of stomach aches and heartburn.
- You’ve been plagued by headaches.
- Your skin is suddenly irritated or breaking out.
- You’re sick…for, like, the fourth time this winter.
- You’ve felt exhausted for most of the day, again.
- Your shoulders and back have been aching.
- You felt overheated and sweaty for no reason.
- You keep catching yourself grinding your teeth or clenching your jaw.
Now, we’re not saying stress is the only cause of these issues, and you should certainly always check with a health professional to make sure you get to the root of any health troubles you’re experiencing! But many of these concerns can be symptoms of prolonged stress. Even though you might not realize that you’re stressed out, your body could be feeling the strain and telling you something is off.
#2 Pay attention to the conversation you’re having with yourself.
Have you ever found yourself in one of these situations?
- It’s late at night, and almost all you’ve been thinking about since you got home is your tough day at work. Right now, you just want to think about it, and think about it some more.
- You’re majorly irritated about something. You’ve been thinking about how upset you are, how justified your anger is, and what you’re gonna do about it. You were annoyed initially, but the more you’ve thought about it, the more angry you’ve become, and now you’re downright livid.
- You’re so upset with yourself. Why did you do that? What were you thinking? Why aren’t you better at this, or why do you keep making these mistakes?
- You’re worried about a social situation, and you keep replaying it in your head. You’re wondering, “What will they think? Did I come across as insensitive? Was I too nice? Too mean? Why didn’t I say or do something differently?”
Sound familiar at all? Situations like these are definitely normal, and it’s common for us humans to have thoughts like these over and over again, to chew on them and ruminate. We are, after all, intellectual, problem-solving beings, and we need to think things through to find solutions.
But when that inner voice just won’t stop talking about something, it’s time to perk up and pay attention.
There’s a big difference between problem-solving or reassuring yourself, and between ruminating, worrying, or beating yourself up. If you find yourself thinking about the same thing repeatedly, but those thoughts aren’t providing a solution, or reassurance, or a sense of calm, then you’re probably stressin’. Some problem out there is hijacking your mind space, preventing you from relaxing and enjoying the moment. That mental churning can trigger your body’s stress response.
When you catch yourself in these thought patterns, stop and ask yourself, “How long have I been thinking about this? Has it helped at all? ” If you’re thinking and thinking, but not mentally getting anywhere, you could be doing yourself more harm than good.
Once again, it’s time to try some of your stress management tactics, particularly those that involve pulling yourself back into the moment. This is what practicing mindfulness or meditation is designed to do. But if you can’t or don’t want to meditate, you can also try some quick techniques to move your mind from your worries to the present, like this five-minute exercise from Psychology Today.
For more on teaching yourself how to notice stress, check out the mindfulness overview from The Greater Good Science Center.
Disclaimer: This article is not intended to replace medical or psychological advice. If you’re noticing unusual health symptoms, or want to better understand if and how stress may be impacting your life, we encourage you to speak with a health professional.
