What is stress?

Stress is your body’s way of responding to any kind of demand or threat. When you sense danger—whether it’s real or imagined—the body’s defenses kick into high gear in a rapid, automatic process known as the “fight-or-flight” reaction or the “stress response.”

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The stress response is the body’s way of protecting you. When working properly, it helps you stay focused, energetic, and alert. In emergency situations, stress can save your life—giving you extra strength to defend yourself, for example, or spurring you to slam on the brakes to avoid a car accident.

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Stress can also help you rise to meet challenges. It’s what keeps you on your toes during a presentation at work, sharpens your concentration when you’re attempting the game-winning free throw, or drives you to study for an exam when you’d rather be watching TV. But beyond a certain point, stress stops being helpful and starts causing major damage to your health, mood, productivity, relationships, and your quality of life.

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If you frequently find yourself feeling frazzled and overwhelmed, it’s time to take action to bring your nervous system back into balance. You can protect yourself—and improve how you think and feel—by learning how to recognize the signs and symptoms of chronic stress and taking steps to reduce its harmful effects.

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Signs and symptoms of stress overload

The most dangerous thing about stress is how easily it can creep up on you. You get used to it. It starts to feel familiar, even normal. You don’t notice how much it’s affecting you, even as it takes a heavy toll. That’s why it’s important to be aware of the common warning signs and symptoms of stress overload.

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Cognitive symptoms:

• Memory problems

• Inability to concentrate

• Poor judgment

• Seeing only the negative

• Anxious or racing thoughts

• Constant worrying

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Emotional symptoms:

• Depression or general unhappiness

• Anxiety and agitation

• Moodiness, irritability, or anger

• Feeling overwhelmed

• Loneliness and isolation

• Other mental or emotional health problems

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Physical symptoms:

• Aches and pains

• Diarrhea or constipation

• Nausea, dizziness

• Chest pain, rapid heart rate

• Loss of sex drive

• Frequent colds or flu

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Behavioral symptoms:

• Eating more or less

• Sleeping too much or too little

• Withdrawing from others

• Procrastinating or neglecting responsibilities

• Using alcohol, cigarettes, or drugs to relax

• Nervous habits (e.g. nail biting, pacing)

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Top 10 stressful life events

According to the widely validated Holmes and Rahe Stress Scale, these are the top ten stressful life events for adults that can contribute to illness:

1. Death of a spouse

2. Divorce

3. Marriage separation

4. Imprisonment

5. Death of a close family member

6. Injury or illness

7. Marriage

8. Job loss

9. Marriage reconciliation

10. Retirement

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