When Stress Strikes: Warning Signs & 6 Tips to Kick It

I was sick last week (duh, who wasn't?) and it was so bad that I had to take time off work for a couple of days. But for the entire week, when I wasn't working, I was sleeping. It was basically forced rest because I was so exhausted, I didn't feel like doing anything else. I was finally a functioning human again on Sunday (although debatable on what that means) and my husband and I had a conversation that basically concluded with him saying, "You just never get sick - you eat healthy, you exercise all of the time. But when you do get sick, you make sure to go all the way with it and just knock yourself completely out." It's true.

I'm the type of person that doesn't realize when I'm stressed. I'm serious. I don't feel any physical effects of it (typically) until I've reached the point of no return (a.k.a. become deathly ill). There were definitely warning signs, but I chose to ignore them. I'll just "sweat it out" or "take extra vitamins" - that'll show It (clearly I'm now talking to my eventual illness as though it's a person. Blame "It" for my being a little delusional.).

It's a busy time of year for everyone and early last week, I realized I was pretty behind in most aspects of life. I hadn't done any Christmas shopping, I needed to finish and send Christmas cards, my to-do list for both my day job and my side hustle were OFF THE CHARTS long... you get the idea. I noticed on Sunday that I had a headache and my teeth hurt, which is always evidence of grinding my teeth during the night. But I chose to ignore it. And things just went downhill from there.

I'll get to the point, because this isn't supposed to be all about me and I do have one (a point). The point is that there are typically warning signs of stress that aren't blatant like lashing out at someone or feeling that anxiousness in your stomach. And the better you get at recognizing those signs, the quicker you can morph into a self care ninja.

Emotional signs of stress, I think, are usually easier to identify. You may not feel as much like yourself or start getting easily frustrated and moody. You may feel overwhelmed or have a hard time relaxing. There may just be something that feels a little "off."

Physical symptoms are a little harder because if you're like me, you'll blame something else. Of course I have low energy, I didn't sleep well last night. Of course I have an upset stomach because I ate that food that always does that to me. Duh I have a cold/sinus infection, everyone is sick right now.

Tap tap tap, hello, you in there? That's me asking myself because here's the deal, if I have low energy from not sleeping well (I usually sleep just fine), it's stress. If I have an upset stomach from eating the food I don't usually eat (i.e. comfort foods - anything with sugar, gluten or dairy), it's stress. If I have a cold/infection, it's because my immune system is struggling because of, you guessed it, stress.

Some other physical symptoms you might experience are headaches, general aches and pains, chest pain or rapid heartbeat, insomnia, dry mouth, difficulty swallowing and a clenched jaw.

So now that you've identified that you've felt a good portion of these within the last week because, well, it's the holidays, what can you do? Nothing. I'm just kidding.

It's really important to find things that help you relax because what works for me may not work for you. But, if you're just having trouble relaxing in general, here are some of the things that work for me.

Practice Positive Self Talk / Positive Attitude

We can't always control what happens, but we can control how we respond to it. When I start to notice negative thoughts creeping in, I have a little exercise I make myself practice. For example, "I'll never get this done." That's overwhelming in itself. Instead, I'll stop myself and say (out loud), "This is difficult but not impossible. I will get this done because I have proven to myself that I can accomplish things like this." Sometimes, just making the decision to be positive makes all the difference. It may seem kind of hokey to you, but once you get in the habit of it, you'll notice the negative thoughts happening less and less. Try it tomorrow - wake up and set your intention to be positive. Let me know how your day goes.

Stay on Track with Nutrition

As a recovering emotional eater, this one is so important. If I allow myself, I will find myself eating all day long when I'm stressed. And guess what? No one reaches for a salad when she's stressed. It's more like, bread, cereal, ice cream, chocolate, cookies - things we don't usually eat in excess. Sugary, starchy foods also tend to cause our bodies to crash once they wear off, which can lead to low energy and then make stress even worse. Try to plan your meals when you can or keep healthy snacks around. Your body craves foods that fuel it and if you can avoid the foods that just temporarily satisfy you, you will feel better and may even be able to combat the stressful situations better.

Sleep

I don't have trouble sleeping. I know a lot of people who do but I'm fortunate that this isn't one of my main struggles unless I'm dealing with something stressful. Then, I have a hard time shutting my mind off. Sleep should probably be number one on this list, because it's so important for your mental and physical health. Aim for 7-9 hours per night and try your best to stick to a scheduled bedtime and wake up time each day. We are creatures of habit and if you're all over the place with your sleep schedule, your body isn't going to know when it's time to shut down each night. (Side note: If you're using melatonin or some sort of medication to get to sleep every night, I strongly encourage you do some research and talk with your doctor to make sure it's safe.)

Exercise Regularly

Guys, there are so many benefits to exercise. You know this. If you don't like to exercise, I truly believe it's just because you haven't found exercise that you enjoy. Keep looking and keep trying new things. When I found PiYo, I was HOOKED. Like, psycho hooked. I wanted to do PiYo flips and Beast Kick-Thrus everywhere I went - I didn't care how crazy I looked. If nothing else, finding your soulmate workout gives you something to look forward to every day and that can help alleviate the stress you are feeling. It also increases endorphins and incase you didn't see Legally Blond, endorphins make people happy.

Find a Good Support System

Surround yourself with like-minded friends who can encourage you when you're struggling or offer you a different perspective about something causing you stress. Sometimes, just leaving the office to have lunch with a friend or waking up to go for a walk with someone before work can change your outlook and help relax your mind. We aren't meant to go through life alone, so don't.

Find a Hobby

If you're constantly stressed about work, well, for one, you should probably look for a new job. But if that's not an option, try to find something you can do outside of the office that makes you feel good or gives you purpose. Maybe it's volunteering at church or with a local organization. Or maybe you're crafty and want to take up scrapbooking or wreath-making. If you're like me, working a side business may bring you some joy. If you find that your life consists of nothing but work and sleep, you're doing it wrong. Find something you enjoy and start doing it. It's that simple. You'll find that it gives you something to look forward to (kind of like that soulmate workout thing I mentioned earlier).

I know there are a lot of other things that can help with stress but I hope this was helpful! Feel free to share with others or leave some of your favorite stress-relieving ideas in the comments! I hope you can find some time for yourself during this busy season. You can't take care of others when you're not taking good care of yourself. :)