What Are the Physical Symptoms of Stress, and Are They Manageable

Although most people associate stress with mental health, it can also cause a wide range of physical symptoms. These include stomach pain, headaches, skin changes, and more.
Occasional bouts of stress are common. In fact, stress can even help protect you in cases of sudden danger, when you need to act quickly to keep yourself safe. It can also support energy and drive when you’re working toward a goal or deadline.

But without management, stress can become chronic (long-term). This can occur when stressors in your life affect you continuously. Examples of stressors include work demands, job loss, family obligations, and difficult life events.
Whether you’re worried about work, your personal life, or something else, stress can affect more than your brain. In fact, there are some key physical signs and symptoms associated with stress that you may be able to recognize in yourself or a loved one.

Learn more about the physical symptoms of stress and how you can help manage it.
Physical symptoms of stress
Stress hormones, such as cortisol and adrenaline, can affect your bodyTrusted Source by increasing your heart rate, blood pressure, and blood glucose. This reaction is known as a “fight-or-flight” response.

This can lead to several physical symptoms of stress, such as:
• headaches, especially tension headaches
• migraine
• stomach problems, including bloating, pain, and discomfort
• diarrhea and constipation
•acid reflux
•skin rashes or hives
•acne
•increased heart rate
•back pain
•muscle aches and pains
•appetite changes

In the case of long-term stress, you may be used to your physical symptoms and no longer be aware of them.
Coping strategies for stress
Certain strategies may help prevent chronic stress or minimize the effects of acute stressful moments. These include:
•Exercise: Physical activity can help increase endorphins, which may counteract stress hormones. It can be helpful to pick an exercise you enjoy.
•Mindfulness: Mindfulness-based exercises — such as yoga, meditation, and tai chi — may also help you cope with stress. Other relaxation techniques, such as deep breathing, can also be beneficial.
•Sleep hygiene: Sticking to a sleep schedule can also help improve stress. This includes getting at least 7 hoursTrusted Source of sleep per night, as well as going to bed and waking up at the same times every day.
Other coping strategies for stress may include:
•reducing caffeine intake
•quitting smoking
•eating a balanced diet
•reducing your exposure to negative stories on the news or through social media, where possible

Although you can’t completely avoid stress in your life, coping strategies can help you better manage occasional stressors in a healthier way.
Risks associated with prolonged stress
Prolonged stress may keep your body in a “fight-or-flight” response, which can have negative effects on your overall health. In fact, long-term stress may increase your chance of developing:
•more frequent illnesses
•anxiety
•depression
•diabetes
•obesity
•high blood pressure (hypertension)
•heart disease
•stroke