Common Symptoms of Stress and Anxiety

It seems like more people are experiencing symptoms of stress and anxiety. In fact, according to the National Institute of Mental Health, as many as 31% of the United States adult population will experience an anxiety disorder during their lifetime; that is, millions of Americans struggling with the symptoms of stress and anxiety.

The Harmful Effects of Chronic Stress and Anxiety

The harmful effects of the symptoms of stress and anxiety can lead to a physical and mental decline in health. When you feel overwhelmed, your body releases cortisol and adrenaline to help you through the “danger.” However, chronic stress can keep your body suspended in this fight-or-flight response.

Symptoms of Stress and Anxiety

You may not experience all of the symptoms of stress and anxiety for them to affect your health. For example, increased blood pressure and resting heart rate over a long period will increase your risk of heart disease, heart attack, and stroke. Consult your doctor to rule out any medical conditions and seek counseling to help you manage your symptoms.

Digestive Issues

Increased cortisol and adrenaline can trigger the fight-or-flight response, increasing stomach acid. When stressed, you may experience acid reflux, heartburn, excessive burning, and stomach pain. Consult with your physician about medical treatments to soothe your digestive tract as you work on stress management.

Headaches

Stress or tension headaches can feel like a vice around your head. You may feel this headache on both sides of the head. If you are a woman, you may also experience more severe headaches on the days leading up to your menstrual period. Over-the-counter medications can help as well as getting plenty of sleep.

Increased Heart Rate

Adrenaline gets your heart pumping, preparing you to run or fight. Chronic stress and anxiety can cause your resting heart rate to remain high, often more than one hundred beats per minute. The exact range varies depending on the person’s ability to handle stress, physical health, fitness, and age. Increased heart rate can lead to heart palpitations, a feeling like fluttering in the chest. Speak to your physician to rule out any cardiac issues.

Increased Blood Pressure

Not only can stress raise your heart rate, but your blood pressure may spike. Elevated blood pressure can lead to Stage 1 and Stage 2 blood pressure. If left uncontrolled, high blood pressure can result in heart disease, heart attack, stroke, and kidney damage.

Your doctor may recommend lifestyle changes and stress management techniques if you have elevated blood pressure. Stage 1 and Stage 2 blood pressure may require medication. Women may experience higher levels of stress and higher blood pressure readings before their monthly period.

Rapid Breathing

When you are anxious, your breathing quickens and becomes shallow. The cells no longer receive the oxygen needed to trigger the parasympathetic nervous system. Controlled breathing will help you focus and keep you mindful of the present instead of worrying about the past or future. Practice deep breathing exercises a few times a day to activate the parasympathetic nervous system and calm your anxiety.

Lightheadedness

Lightheadedness or dizziness can occur when you are overcome with stress and anxiety. The increase in adrenaline impacts the inner ear, leading to dizziness or faintness. Stress management techniques can help lessen the impact by lowering adrenaline, blood pressure, and heart rate. If you are dizzy, take a moment to sit or lie down until the sensation passes. Take deep breaths, inhaling through your nose and exhaling through your mouth.

Excessive Worry or Fear

If you suffer from extreme stress and anxiety, you may have anxious thoughts. You may experience excessive worry or fear about the future, the past, loved ones, or situations. These thoughts keep you from living your life. You may find it difficult to leave home or go to work.

You might stop accepting opportunities or avoid people and places because of fear. You can learn to take control of your thoughts and emotions and change your behavior with therapy techniques like Cognitive Behavioral Therapy.

Trouble Concentrating

When the fight-or-flight response is activated, your brain narrows its focus on keeping you alive. You find it difficult to concentrate on tasks. You may struggle at work, miss deadlines, and forget important things. Anxiety weighs on the mind, and you can feel scattered, struggling to think.

Time management can help you conquer tasks in smaller increments. The Pomodoro Technique helps you to focus by working on a project for twenty-five minutes, followed by a five-minute break. Repeat as necessary.

Feeling Tense

Anxiety can make you feel on edge, restless, and tense. This can translate into feeling jittery. When cortisol and adrenaline flood the body, we prepare for action. Although the surge of adrenaline may only last twenty minutes or so, increased cortisol levels can keep your body in a state of panic. Relaxation techniques and exercise can help soothe the nervous system and calm the mind.

Sleep Problems

Anxiety and stress can cause sleep problems. Insomnia, trouble falling and staying asleep, and nightmares can make it challenging to get a good night’s sleep. Your brain requires good quality sleep to rest and recover from the day. Sleep deprivation will worsen the symptoms of stress and anxiety.

To combat sleep issues, create a nighttime routine to signal your mind that it is time to rest. For example, try taking a warm bath after dinner, sipping herbal tea, and reading a book before bed instead of staying late on your phone or binge-watching television.

No Energy

Stress hormones cause a temporary surge in energy but, over time, can lead to fatigue. Exhaustion can isolate you from relationships and rob you of your daily life, making work and chores seem impossible to accomplish. Exercise is an excellent option for rebuilding your energy reserves. A brisk walk for fifteen minutes can boost mood and reduce stress.

Surrounded by Clutter

Anxiety and clutter can exist in a vicious cycle. You feel exhausted and no longer have the energy to care for your surroundings. Clutter builds, feeding your anxious thoughts and feelings. The two begin to coexist, cluttering your mind and emotions. If you are surrounded by clutter, look for help decluttering. Even fifteen minutes daily will compound over time.

Bare Minimum of Self Care

When you are drowning in stress and anxiety, it can feel like an impossible feat to care for yourself. Maybe you put others’ needs ahead of your own to the detriment of your physical and mental health. It may take everything in you to get through the day.

Yet, self-care is critical to your health and peace of mind. Self-care can consist of spending a few minutes in the tub after a long day, listening to music before bed, or stretching before getting dressed. Self-care looks different for everyone. List your favorite activities and schedule them as part of your daily routine.

Trouble in Relationships

The symptoms of stress and anxiety can affect your relationships. Your loved ones may not understand your irritability, frustration, fatigue, and worry. Your work relationships may suffer if your anxiety is severe. Counseling can help you overcome the symptoms of stress and anxiety. For starters, between talk therapy, relaxation techniques, and Cognitive Behavioral Therapy, you can learn the skills to lower stress, calm yourself, and feel more in control.

Finding Help When You Feel Stressed and Anxious

Don’t suffer from the symptoms of stress and anxiety any longer. Through psychotherapy and techniques, such as Cognitive Behavioral Therapy, you can overcome anxiety and lower stress. Reach out to our office today to schedule an appointment with a counselor. You have the option of meeting with a counselor in person or virtually. Each session is confidential and customized to your situation.

Don’t let the symptoms of stress and anxiety control your life anymore. Contact our office today to get started.