4 Subtle Signs of Stress and How to Manage Them Daily
Sometimes the detrimental effects of stress aren't so obvious.
This is NOT to say that removing all stress from your life is the answer or will improve your life.
No. (And that not necessarily realistic, is it?)
But recognizing how stress is showing up, and knowing when and how to take action, is very important for the long-term health of any individual.
Here are the most common signs of chronic stress:
Constipation – Digestion turns off when you are constantly in stress. Our bodies have the ability to shut down digestive function when other things are a priority (like meeting that tax deadline or driving down the highway).
Stiff Joints – Bodies are meant to move. If as soon as you wake you are onto someone else's business, answering emails, or heading to work, you'll often leave little space for moving and will have diligently confined yourself to the seats that society provides for you (chairs, chairs, and more chairs).
Weight Gain – Eating is a natural stress reliever. It is a signal to our brain that it's at least safe enough to shovel some food in our mouths and swallow. At the end of the day, or even just during your regularly timed meals, the body knows that there is a significant stressor, and it's helping you meet the demands of your stress by reaching for energy-dense foods. Good nutrition often takes extra preparation, and with all of that stress loading your system, you likely aren't able to prioritize that as much.
Insomnia – It feels safe at night, cocooned in our little bedrooms, yet sleep feels so far away. You reach for your phone or turn on the TV to kill time until you start to feel sleepy. You get out of any sort of routine that prioritizes your health and well-being (or simply joy). Routines are the best friend of sleep. Start and end your day in pretty much exactly the same way.
These things often present in your life following a major life change, like receiving a promotion, the loss of a loved one, a severe injury, moving, or getting married.
Here's what you can do to help manage your daily stress levels when you can't do much about the stressors:
Stay Hydrated – Drink 64-96 oz of water per day; more if it's hot, you're sweating, or you're pregnant/breastfeeding. Supplement with electrolytes if you aren't eating many fruits or veggies.
Walk – Ideally without headphones. Take a stroll and just focus on placing one foot in front of the other until you find a comfortable yet challenging pace. Feel your heartbeat elevate and your breath speed up. Even a five-minute walk is better than nothing.
Lift Weights – We are constantly fighting against gravity. Just try to do a handstand and realize how much our body actually does to keep us upright. 🙃 Lifting weights helps you grow and maintain muscle mass. It also generates "good" hormones, making you feel your best. You’ll sleep better at night. Stronger muscles also reduce the load on your joints!
Eat Protein – Adequate protein intake keeps your blood sugar stable, which prevents the "hangry" adrenaline spikes that add more stress to your system. It provides the amino acids necessary for your brain to produce calming neurotransmitters. Aim for a palm-sized portion at every meal to help your body repair the wear and tear that high-stress days leave behind.
If you would like support in learning how to incorporate these tips in a way that works for your real life, please reach out to schedule a holistic health consultation. Together, we can build a sustainable routine that protects your health without adding more "to-dos" to your plate.
