Stress Symptoms and Management Tips

Symptoms of Stress

• Low energy for activities, social events and taking initiative
• Easily fatigued
• Difficulty sleeping
• More aches, pains and sickness – colds, flu, infections, migraines, back pain, arthritic pain, flaring up of skin problems etc
• Episodes of racing heart/high blood pressure
• Feeling overwhelmed
• Mood swings
• Increased negative emotions and mood
• Difficulty concentrating
• Unwanted or repetitive thoughts
• Increased intake of alcohol, comfort foods, nicotine or other drugs including OTC and prescription pain pills.

Stress management tools*

Some ways you may reduce your stress are:

Time management and setting realistic goals

Feeling overwhelmed by lack of time to do things you need to do can not only make you feel more stressed, but it can decrease your ability to actually manage your time and get things done. Make a list of goals for the day and goals for the week. Put stars next to the items you really feel a need to accomplish. Consider how likely it is that you will get every item done that day or week. Which items are more realistic than others? Which items are more necessary than others? When you find yourself overwhelmed, remember to focus on just one item at a time.

Time management tips

• Use a planner
• Turn off your cell phone
• Learn to say no to some activities
• Don't overbook

Regular exercise

Exercise helps our bodies release "feel good" chemicals that promote a sense of well-being and energy. Taking care of your body is another way you can take care of your mental and emotional functioning.

Exercise tips

• Take the stairs instead of the elevator
• Walk or ride your bike instead of driving short distances
• Join a walking group (look at online resources in your area)

Eating healthily

Eating nutritious foods promotes both a healthy body and a healthy brain.

• Healthy eating tips
• Don't skip breakfast
• Eating regularly through the day (three meals) is important
• Keep healthy snacks, such as fruit or nuts, readily available

Getting a good night's rest

Most adults need at least 6 hours of sleep to feel rested. Being over-tired increases stress in your body and can seriously limit your ability to adequately deal with stressful situations.

Are you getting 6 or more hours of sleep? If not, what is getting in your way? Is there anything you can do to get to bed sooner?

Avoiding stimulants and depressants

Caffeinated beverages such as coffee and soda can increase anxiety and feelings of stress. Consider cutting back on caffeinated beverages to not only decrease stress, but you may also find that your sleep and mood improve.

Depressants, such as alcohol, can seem like an attractive way of unwinding and relaxing, especially after a stressful day. Although the regular consumption of small quantities of alcohol can be healthy for some people, many people may find that stress leads to drinking larger amounts. This in turn may lead to more feelings of stress, low mood and sleep problems.

Hobbies and leisure time

Taking time out for a "healthy" hobby or activity can also decrease stress. Doing something you enjoy is also a way to do something just for "you".

Examples of hobbies

• Art or photography class
• Dance
• Singing
• Knitting
• Scrap booking
• Playing an instrument
• Sports
• fishing
• join an activity group or club
• seek out friends and family for support

Consider creative and active hobbies that nourish the mind and the body. Giving yourself time and permission to do something fun and just for you can be a great way to beat stress!

You don't have to do all of these suggestions at once. In fact, be careful not to try to make too many changes at once and add to your stress load in the process. Just pick one or two to start with. Small healthy lifestyle changes can lead to big changes in your health and happiness.

*If you have immediate concerns about your physical or medical health, we recommend you seek psychiatric or medical care.