9 Signs & Symptoms Of High Stress Levels

D

ue to the lack of downtime in our hectic lives, it is normal to feel stressed out most of the time.
Feelings of inadequacy and elevated stress levels can be caused by a variety of factors, including the fast-paced nature of life, constant connectivity through technology, uncertainties, high costs of living, sleep deprivation, high work demands, financial concerns, societal expectations, noise pollution, intense and prolonged physical activity, conflicts within families, and comparison with others. A persistently high stress level frequently blurs the distinction between work and personal life, making it difficult to unplug and unwind completely.

Also Read: Stress Causes Weight Gain – Know How? 

WHAT IS STRESS?

Stress is the natural or perceived threat that we encounter, and stress response refers to our physiological or psychological response to a perceived threat. The stress hormones cortisol and adrenaline are released by the body when an individual experiences a stressful event.

These hormones set up the body's natural defence mechanism, "fight or flight," response. This response is accompanied by changes in the body and mind, such as an accelerated heartbeat, raised blood pressure, greater alertness, and altered metabolism.

Stress can help us stay focused, motivated, and prepared for danger, but too much stress can also cause anxiety, restlessness, fatigue, and processes that are anti-catabolic, anti-growth, anti-reproductive, and immunosuppressive effect.

In this blog, we will explore the symptoms of high stress levels and shed light on the potential impact of stress on both physical and mental well-being…

INSULIN RESISTANCE & DIABETES

The body automatically readies itself for stress by making sure there is an adequate supply of glucose or energy.

• Blood sugar levels are raised by stress hormones, which cause the liver to release glucose into the circulation.

• Chronic stress has the potential to eventually transform this adaptive process into insulin resistance, a condition in which cells lose their sensitivity to the effects of insulin, causing your blood sugar levels to rise.

Overstress can increase your body's sensitivity to carbohydrates, contribute to poor eating habits, sleep deprivation, and eventually develop diabetes due to an elevated insulin response. Anomalous stress hormone modulation can be brought on by diabetes.

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WEIGHT GAIN         

Although stress hormone by itself does not cause weight gain, it can have an impact on certain physiological and behavioural factors that lead to changes in body weight.

• Increased hunger, especially for items heavy in sugar, fat, and calories, is linked to high stress levels. People reach for comfort foods in an attempt to temporarily improve their sensation of relief or pleasure. Stress may lead to thoughtless eating and a need for less nourishing foods, which can lead to overindulgence in food and weight gain.

• The hunger hormones ghrelin and leptin are secreted more while under stress, which makes it difficult to feel full after eating and encourages overindulging.

• Excess stress can lead to insulin resistance, which can exacerbate weight gain. In addition, cortisol may cause a slowed metabolism, which makes it more difficult to lose weight and easier to acquire it.

• Sleep habits can be disturbed by elevated stress levels, particularly if they last through the night. Insufficient sleep has been associated with weight gain because it can alter hunger hormones and increase the desire for unhealthy foods.

• Stress also encourages the body to store energy as fat, particularly in the abdominal region. This may lead to weight gain, particularly in cases when stress is ongoing and chronic.

Also Read: Breathing Exercise For Effective Stress Relief

MOOD SWINGS

• Mood swings, elevated anxiety, concern, irritation, reduced tolerance for frustration, and depression can all be caused by high levels of stress.

• Excess stress levels can cause disruptions in neurotransmitter levels (dopamine, serotonin) and lead to mood swings, and fluctuations in emotional well-being. • Some individuals experience changes in eating habits, such as overeating, or undereating, in response to elevated stress levels, which can impact mood.

• Excessive stress levels can exacerbate emotions of irritation and stress by impairing concentration, memory recall, and general cognitive function.

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INSOMNIA

• Cortisol levels naturally rise and fall during the day, but prolonged stress throws off this cycle.

• Prolonged stress can throw off the circadian cycle, which raises cortisol levels at night.

• Elevated stress levels are linked to a state of hyper arousal, when the body is in a heightened state of attention. This disturbance can cause trouble falling asleep, staying asleep, or having restorative sleep, as well as daytime drowsiness.

Also Read: Top 10 Foods That Help Reduce Anxiety & Ease Stress

CHRONIC FATIGUE

• Elevated stress levels can interfere with the regular sleep-wake cycle, leading to difficulties falling asleep. This sleep disruption can cause feelings of fatigue.

• The body’s exposure to prolonged stress levels involves mobilizing energy sources to cope up with the perceived threat. The increased energy expenditure can contribute to persistent feelings of fatigue.

• Chronic stress can lead to muscle tension, especially in the neck, shoulders, and back, which can in turn contribute to physical fatigue and discomfort.                                               

Also Read: 10 Ways To Boost Energy Naturally & Quickly

HIGH BLOOD PRESSURE

• Stress hormones can have a vasoconstrictive impact, which means that they can restrict blood vessels and make it harder for blood to pass through them. This can raise blood pressure.

• One important risk factor for cardiovascular disorders is high blood pressure. Stress hormones promote sodium and water retention which increases the blood volume.

• High-stress levels are linked to metabolic abnormalities that may contribute to high cholesterol levels and obesity, which may increase the risk of developing hypertension.

• The increased blood volume can raise blood pressure because it requires the heart to work harder to pump the increased blood volume.

Also Read: How Does Physical Activity Support Mental Health?

LOW IMMUNE

• Extended periods of stress can cause immune cells' (T cells and B cells') capacity to fight against infections to be continuously suppressed. These cells are essential for identifying and getting rid of bacteria and viruses that are foreign invaders.

• An increased risk of sickness results from elevated stress levels, which impair the immune system's capacity to establish a successful defence against infections.

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POOR DIGESTION

• Individuals may experience increased abdominal contractions, which in some cases results in diarrhoea, or decreased contractions, which in other cases results in constipation.

• Elevated stress levels cause restricted blood flow to the digestive organs because blood flow is redirected away from non-essential functions, including digestion, and towards vital organs involved in flight or fight response.

• Indigestion, bloating, stomach discomfort, and a heightened vulnerability to irritable bowel syndrome are typical signs of elevated stress levels.

• Acid reflux and other stomach acid production disorders may result from stress's stimulation of stomach acid production.

• Dysbiosis may result from stress's disruption of the gut microbiota's equilibrium. Disturbances in the gut microbiota have been linked to several digestive illnesses.

Also Read: 6 Effective Strategies To Improve Digestion Naturally

IRREGULAR MENSTRUAL CYCLES

• The endocrine system, which controls the body's hormonal balance, is closely linked to stress. Menstrual abnormalities may result from stress's effects on the hypothalamus, pituitary, and adrenal glands, which in turn may alter the production of reproductive hormones.

• Gonadotropin-releasing hormone and follicle-stimulating hormone, which are necessary for ovulation and the menstrual cycle, can be affected by stress.

• Anovulation (the lack of ovulation) anovulation may be caused by elevated stress levels. Menstruation irregularities or absence might result from annovulation. Stressful situations may take resources away from the synthesis of reproductive hormones, which might upset the delicate balance required for a normal menstrual cycle.

Also Read: 4 Ways How Hydration Can Facilitate Immunity

SOLUTIONS TO STRESS HORMONE OVERLOAD

Positively, you may take several actions to address your excessive stress levels and improve your health after you've realized that you're always stressed out.

• Build downtime and relaxation into your week, incorporate calming techniques like meditation, deep breathing, and mindfulness.

• During the workday, take regular breaks.

• Make sure your personal and professional lives are clearly defined. When spending time with friends and family, try to avoid responding to emails or texts from work. Physical exercise has been shown to reduce stress. Walks of any length can have an impact; they don't have to be very long.

• Keep up solid social ties and surround yourself with family and friends who are supportive, since they can lessen the negative effects of stress and improve mood.

• Prioritize and arrange your work; divide more difficult jobs into smaller, more doable ones.

• Drink plenty of water and limit your coffee consumption because it raises the release of cortisol.

• To reduce stress and get a good night's sleep, develop a regular sleep regimen and a relaxing nighttime ritual.

• Take time to enjoy nature and smile frequently. Hormone levels can be restored to normal with the support of a balanced diet.

You may have a huge influence on your current and future health by dealing with stress right now…

Developing resilience, practising mindfulness, and adopting healthy behaviours can contribute to a more balanced, and less stressful life…

Also Read: 5 Essential Self-Care Tips For a Stress-Free Life

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