WE all know that prolonged stress isn’t good for our mental or physical health.
And most of us can probably recognise some of the telltale warning signs that rear their ugly head when the pressure starts to mount.
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Headaches, muscle tension, stomach problems and sleepless nights – sound familiar, right?
While all important red flags, there are other, less obvious stress symptoms to be aware of.
Maria-Teresa Daher-Cusack, an organisational health psychologist at Health Assured, tells Sun on Sunday Health: “We often associate stress with things that may be glaringly obvious, such as shouting or being short tempered, but stress can be silent and unassuming.
“‘Silent’ or ‘quiet’ stress occurs when people internalise their stress rather than opening up or trying to take the steps to address what’s causing it.”
Stress is our natural response to threats. Our body releases a floodgate of hormones, such as adrenaline and cortisol, which puts us into what’s known as ‘fight or flight’ mode.
This process triggers classic signs of stress – like sweaty palms and a racing heart – while diverting attention away from key areas of the body, such as the digestive, immune and reproductive system.
But the hormonal cascade can initiate other symptoms we may not necessarily link to stress.
Whether we snap more than usual or find it hard to concentrate, it’s vital to learn how to tune into our bodies so that the signals don’t go unnoticed.
Not only can stress increase our risk of flu, depression, heart issues and stroke, it can shorten our life expectancy by almost three years, according to research by the National Institute of Health and Welfare.
April is Stress Awareness Month and the perfect time to reset sky-high levels so we feel more able to manage day-to-day life.
So from unrelenting jaw pain to incessant acid reflux, here are some of the most overlooked signs of stress – and expert tips to help combat each one…
BURPING
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STRESS can have a knock-on effect on digestion, and you might notice you go to the loo more (or the opposite), when you’re feeling under the cosh.
But burping after eating – a symptom of acid reflux – is another key sign you may not have linked to your angst.
Acid reflux is when stomach acid flows up towards the throat, triggering heartburn, chest pain and a sour aftertaste.
Rethinking your eating habits can help to minimise this frustrating affliction.
“Eat smaller, more frequent meals, and remain upright after eating,” says public health nutritionist Dr Emma Derbyshire.
“It’s also worth steering clear of triggers such as alcohol, caffeine, fatty foods, spicy foods and citrus, along with staying well-hydrated.”
THE DANGERS OF STRESS – AND HOW TO COMBAT IT
STRESS can do everything from increase our risk of heart issues and stroke to lower our chances of getting pregnant.
It can also make us more susceptible to illness, and can even shorten our life expectancy by almost three years.
But there are some simple ways to combat everyday stress. Yetunde Bankole, head of mental health and wellbeing at Vitality, recommends:
- Moving your body – exercising reduces stress hormones and triggers the release of mood-boosting endorphins, while providing an outlet to burn off pent up energy.
- Mindfulness – deep breathing and meditation physically calm the body and clear the mind by soothing the nervous system and lowering the heart rate.
- Reframing your thoughts – recognise your thoughts in the moment, acknowledge them with kindness, and don’t feel guilty.
- Taking a break – step away from whatever you’re doing for a few minutes to grab some water or fresh air, and return with a new perspective.
- Connection – a good support network of colleagues, friends and family can ease your troubles and help you see things in a different way.
A SORE JAW
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PENT up energy has to go somewhere when you’re stressed.
If you’re suffering from chronic jaw pain, a trip to the doctor rather than the dentist might be in order, because a tightness in the area probably doesn’t have anything to do with the state of your gnashers.
Grinding your teeth when you sleep is an overlooked symptom of stress caused by muscle tension.
“Stress can lead to teeth clenching, grinding and temporomandibular joint disorder, when the jaw joint becomes misaligned,” says GP Dr Nisa Aslam.
Applying a cold compress coupled with regular jaw stretches can help to alleviate pain.
It’s also worth avoiding chewy foods in favour of softer textures and soups.
HITTING SNOOZE
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IF you can’t wake up without hitting the snooze button, find it hard to muster up the energy for simple tasks, and your eyelids constantly feel droopy, you may be suffering from a stress-related nutritional deficiency.
Stress can deplete levels of iron, which can make you feel more tired, according to research by Brown University.
As well as fatigue, watch out for pale skin, dizziness and shortness of breath.
Dr Derbyshire says strive to eat a balanced diet containing iron-rich red meat, liver, dark green leafy vegetables, dried apricots and wholegrains.
It’s also important to include extra vitamin C as it helps to increase iron absorption from plant-based sources, she adds.
If you think you might be at risk of low iron, speak to your GP about getting tested.
BEING BUNGED UP
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TRAPPED wind isn’t just a side effect of eating too many beans. This embarrassing and uncomfortable ailment can be brought on by stress.
“Stress can affect the length of time it takes food to pass through the gut and it can speed it up or slow it down,” says Dr Derbyshire.
“This can cause excessive fermentation, more gas and feelings of being ‘bunged up’ in the gut.”
A targeted probiotic supplement can help to tackle trapped wind, specifically the strains bifidobacterium longum 1714 and 3562 (found in PrecisionBiotics Alflorex Dual Action, £29.99) which have been shown to reduce gas and abdominal pain.
EYE TWITCHES
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WHEN it comes to bizarre stress symptoms, flinching eyes and cheek spasms are up there on the list.
“Facial tension can cause the muscles to contract involuntarily, leading to twitches or spasms,” Dr Aslam says.
“The ‘fight or flight’ response can also overactivate the nervous system and again induce facial spasms.”
Magnesium-rich foods can help to reduce muscle tension as the mineral works as a nervous system relaxant, she adds.
Almonds, quinoa, spinach and kale are all good sources.