When your body feels stress before you do

You may not think you’re stressed. In fact, you may feel like you’re handling life just fine. But according to Marissa Ott, APN, a behavioral health specialist at Atlantic Health, stress doesn’t always start with feelings of panic or anxiety.  

In fact, most times your body recognizes and reacts to stress long before your brain realizes it.

“Stress is a normal biological response and physical signs often show up before you consciously recognize that you’re under stress,” says Marissa. “When physical symptoms don’t resolve on their own, stress can show up as worry, anxiety and irritability.”

Short-term stress vs. chronic stress

When you’re in a stressful situation, your body releases hormones called adrenaline and cortisol, which may cause your heart to beat faster, your blood pressure to rise and your senses to become more alert.

“In short bursts, our natural stress response is very useful,” says Marissa. “Think about the nervous energy you feel before giving a presentation or facing a challenge. Once the stressful situation passes, your body generally settles back down.”

But if stress becomes constant, your body will start getting used to running at a higher blood pressure or heart rate. Over time, this wear and tear can take a toll.

Recognizing the signs of stress

“Most signs of stress are easy to dismiss,” says Marissa. “A headache gets blamed on dehydration. A bad night’s sleep gets chalked up to a busy week. Tight shoulders or an aching back are tied to sitting at a desk all day. But look more closely, as stress could be a common thread.”

Here’s how stress often shows up in the body:

• Head and jaw: headaches, jaw clenching or teeth grinding
• Muscles: tightness or pain in the neck, shoulders and back
• Heart: a racing heart or elevated blood pressure
• Digestive system: stomach upset or changes in appetite
• Sleep: trouble falling asleep, staying asleep or feeling rested
• Skin and hair: skin flare-ups or hair loss
• Hormones: changes in menstrual cycles, decreased sex drive or erectile dysfunction
• Brain: difficulty with recall, concentration, decision-making and focus

How to interrupt the stress cycle

There’s no way to eliminate stress completely. But don’t wait until stress becomes anxiety, depression or a mental health crisis before doing something about it.

Marissa explains that if life feels a bit too much, reach out to your healthcare provider. She also offers a few relaxation techniques that can help break the stress cycle and its symptoms.

• Slow your breathing and become mindful so you can shift from a fight-or-flight mindset.
• Move your body to release tension with gentle walking or stretching.
• Change your environment by getting outside and away from screens and distractions.
• Reestablish a consistent and reliable bedtime and sleep routine.
• Have healthy snacks on hand to avoid that midday vending machine run.

“Make room for things that are calming,” she says. “Music, time outdoors, prayer, meditation, reading or talking with someone you trust. These are just a few ways to give your body a chance to come down from a heightened state of stress and return to your baseline.”