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5 Physical Symptoms of Stress

Stressful situations don't always affect every person the same way. Some people may consider speaking in public a stressful situation, while another may find his daily work schedule much more stressful. Stress may make your mind race, but it can also cause physical symptoms in your body. By changing the way you react to stress, you will also reduce your physical symptoms. Talk to your doctor before trying to reduce your stress level.

  1. Heart Rate Increase

    • As your stress level rises, so does your heart rate. When you're feeling anxious or nervous about something, your "fight-or-flight" response will activate, releasing adrenaline and cortisol in the body. These hormones will speed up your heart rate, making your heart pump more quickly while increasing your circulation. Heart disease may be exacerbated by stress, and the increase in your heart rate may cause serious complications, including heart attack and stroke.

    Difficulty Breathing

    • When you're worried about a stressful situation, you may notice your breath getting shallower. It may be more difficult to take a deep, slow breath. The faster your heart beats, the more quickly your breathing will be. Slow your breathing and heart rate naturally by practicing meditation, yoga or another activity that relaxes you. Focus on taking deep, slow breaths in through the nose and out through the mouth.

    Headache

    • When stress affects you, the muscles in your body may tense up. This includes the muscles in the face and neck, which may cause headaches and muscle tension in the neck. Relax your head and neck by thinking about calming landscapes or taking deep, cleansing breaths while meditating or doing yoga. Clear the mind of anything stressful that is bothering you. These exercises will reduce the tension in your neck and back.

    Upset Stomach

    • Stress-related muscle tension doesn't only affect the head and neck -- it also may affect the gastrointestinal system. When you're feeling anxious, your stomach may tense up, which keeps it from digesting food properly. You may become nauseous or experience constipation or diarrhea when you're dealing with a stressful situation. Eating a healthy, balanced diet with a variety of fruits and vegetables, lean protein and whole grains will help keep your digestion regular, even if you're experiencing symptoms of stress.

    Sleep Problems

    • If you're feeling anxious about something, your racing mind may prevent you from getting a good night's sleep. Your anxious feelings may become a cycle -- not only are you worrying about your current stressful situation, but you're also worrying about when you are going to fall asleep. Take deep breaths and try to clear your mind for at least half an hour before bed. Create a calming environment in your home by dimming the lights and playing soft music. You'll fall asleep more quickly when your mind is at ease.

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