Coping with Stress: Common Symptoms You Might Overlook

With the responsibilities and issues to manage each day, many people may be experiencing stress. A fast-paced lifestyle, coupled with pressure from limited time each day, can lead to an accumulation of unrecognized stress, ultimately affecting daily life. This may manifest as stomach stress, nausea from stress, and other side effects. If left unaddressed for an extended period, it may impact physical and mental health. This article aims to help everyone understand these symptoms to effectively cope with and manage stress.

1. What Is Stress? What Causes It?

2. Types of Stress

3. What are the Signs of Accumulated Stress?

4. What Is Stomach Stress, What Are Its Symptoms, And How to Manage It?

5. How to Deal with Stomach Stress?

6. Recommended Methods to Relieve Stress for Your Peace of Mind

1. Understanding Stress: What Is It, What Causes It, And What Are Its Symptoms?

Stress (adjustment disorder) is a condition that arises after encountering various stress-inducing factors, whether from living in a long-term stressful situation or facing high pressures and expectations, leading to feelings of anxiety. Some people may even experience traumatic events. Each individual responds to stress differently based on their age and experiences.

These factors impact the balance of cortisol, the stress hormone, which is released to prepare the body for work and cope with various problems. However, if stress accumulates or if the body is overexerted without rest, cortisol levels can rise excessively, negatively affecting physical health.

Symptoms of Stress

• Headaches and body aches
  Nausea and vomiting due to stress
• Palpitations and excessive sweating
  Shortness of breath
• Fatigue and lack of motivation
• Upset stomach, indigestion, and diarrhea
• Loss of appetite
• Frequent illness and weakened immunity
• Irregular menstrual cycles
• Insomnia
• Mood swings, irritability, and emotional fragility
• Lack of concentration
• Feelings of hopelessness and low self-esteem
  

Causes of Stress

Lifestyle Choices

Stress can stem from lifestyle choices or behaviors that trigger symptoms of stress disorders, such as alcohol consumption, smoking, lack of sleep over multiple days, frequent consumption of junk food, irregular meal times, lack of exercise, and poor nutrition. These behaviors impact health and become more apparent with age.

Environment

Living in an environment that is not conducive to mental relaxation, such as crowded living areas, noise pollution, and dirty surroundings, can contribute to the accumulation of stress, insufficient rest, or unrecognized stress. Residing among people who exert pressure or are highly stressed can also lead to increased stress.

Responsibilities/Work

Individuals who bear multiple responsibilities, such as working to support a family, paying debts, or working under high pressure, may find their lives rushed, tense, and devoid of adequate relaxation time. Daily life, therefore, becomes filled with stress and worry.

Relationships

Humans are social creatures and require acceptance; thus, relationships are another factor affecting mental health. This includes family relationships, friendships, relationships with colleagues, romantic relationships, and other forms of relationships. If someone places significant value on a relationship and faces issues or conflicts, it may lead to stress and anxiety. If there is no effort to reconcile or let go of feelings, they may appear perpetually stressed, potentially resulting in the accumulation of unrecognized stress.

Social Norms

We can say for sure that the social norms and lifestyles of people today contribute to the feelings of many individuals. Some may see it as entertainment or inspiration, while for others, these norms may lead to feelings of inferiority and lack of self-confidence. They may compare themselves with others and develop negative feelings about themselves and their surroundings. If one allows themselves to dwell on these feelings for an extended period, it can accumulate into stress, intense emotions, and subsequent mental health issues.

2. Types of Stress

As mentioned above, stress can arise from various factors and causes. When a person feels stressed or anxious for an extended period, it can accumulate and become a stress disorder. However, in some cases, the stress experienced can be alleviated over time. In medical terms, stress has been categorized as follows:

Acute Stress

This is immediate stress that arises from a current situation, and the body responds to it right away. Over time, the feeling of stress gradually relaxes, and the body returns to its normal state.

Episodic Acute Stress

This type of stress occurs multiple times or continuously, such as experiencing anxiety from health problems, followed by traumatic events or workplace pressure, leading to a state of stress or anxiety characterized by feelings of urgency and impatience.

Chronic Stress

This is a continuous state of stress and anxiety that accumulates over time. If it is left unaddressed for a long period, it may develop into chronic stress, which can negatively affect both physical and mental health.

3. How to Check for Accumulated Stress: What to Look For?

Some individuals may encounter events or factors that cause excessive stress, leading to physical symptoms and increasing health problems. It’s important to observe yourself because you may be experiencing

accumulated stress or unrecognized stress, which often presents with the following symptoms:

• Insomnia, restless sleep, or waking up frequently during the night, indicating a negative impact on sleep behavior and insufficient rest.
• Feeling bored with life, unmotivated, disinterested in talking or interacting with others, feeling downcast, unhappy, and experiencing reduced sexual desire. Some may have mood swings, irritability, and emotional fragility, or struggle to control their emotions, which affects their emotional state and expression.
• Physical signs of stress, such as a rapid heartbeat, shortness of breath, or difficulty breathing. Some may also experience headaches, nausea, or vomiting due to stress.

4. What Is Stomach Stress, What Are Its Symptoms, And How to Manage It?

Next, let’s discuss stomach stress, a common symptom among those with stress, also known as irritable bowel syndrome (IBS) or stomach stress.

Stomach stress occurs when stress lowers the immune system, affecting the digestive system and intestines, leading to an imbalance of bacteria in the gastrointestinal tract. This results in the esophageal muscles spasming, and the stomach releasing excessive digestive acid, causing symptoms such as stomach pain, bloating, flatulence, indigestion, and a churning stomach.

Signs of Stomach Stress Symptoms

• Sharp stomach pain and discomfort in the rib cage - feeling pain or discomfort in the upper abdomen or just below the left rib cage (stomach area).
• Fatigue and exhaustion - resulting from insufficient rest, leading to feelings of lethargy and depleted energy.
• Cravings for sweets - during stressful periods, one may begin to crave food, especially sweets. Consuming sugar can temporarily boost happiness.

5. How to Manage Symptoms of Stomach Stress?

• Avoid consuming highly spicy foods, sour foods, and fermented foods to prevent stimulating excessive stomach acid secretion.
• Steer clear of junk food and fried foods, as they are high in fats and starches, taking longer to digest and increasing the risk of bloating.
• Limit high-caffeine beverages like coffee, tea, and green tea, as caffeine stimulates acid secretion in the stomach and can lead to sleeplessness.
• Avoid alcoholic beverages, as they can stimulate stomach acid and lead to intoxication and impaired judgment.
• If dietary adjustments do not improve symptoms, it is recommended to consult a doctor for proper diagnosis and treatment. The doctor may prescribe antacids, anti-nausea medication, gas relief, or other medications tailored to individual symptoms.
  

6. Share Stress-Relief Tips for a Happier Mind and Body

If you are currently feeling stressed, facing a situation causing anxiety, or healing from an emotional event, this article offers easy stress-relieving techniques you can try. These methods can help guide you away from negative feelings. Start with the simplest ones and gradually move on to new methods. These practices can bring relaxation and peace of mind. Let’s explore the following steps:

Change Your Surroundings

Reorganizing your home or workspace, or simply cleaning, can help relieve stress. Focusing on the task at hand diverts attention from the stressor. A clean and organized space can enhance satisfaction and effectively reduce stress.

Adjust Your Mindset and Perspective

Think rationally. Some factors are beyond your control. Accept what has happened, let go, and focus on what you can manage instead of blaming yourself or others.

Practice Positive Thinking

Look for the good in every situation, acknowledge your strengths and those of others, and offer encouragement.

Surrounding yourself with positive energy can build confidence. With self-respect and self-assurance, you will be less shaken by life’s challenges.

Spend Time Doing What You Love

After dealing with various stressors, take time to engage in activities you enjoy. Everyone has different hobbies, so find what brings you joy. It does not have to be productive—whether watching movies, listening to music, reading, visiting malls, taking photos at cafes, or enjoying your favorite meal, just immerse yourself in what makes you happy.

Spend Time with Loved Ones

If you are feeling lonely, try talking to your family, sharing thoughts, or meeting up with friends or those you trust to talk and seek advice.

For anyone feeling overwhelmed by stress and wanting to prevent it from escalating into a health issue, it is important to take care of your body, find time to relax, and calm your thoughts. Try incorporating these stress-relief methods into your routine.

If you feel you have been stuck in stress or sadness for too long, even after trying many approaches without improvement, consider consulting a specialist. Your stress might be a sign of other underlying health issues.

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