Understanding Stress: Real Symptoms and Coping Strategies

Symptoms

It’s a word that a lot of us are all very familiar with, whether we’d like to admit it or not. Recent life events and entering adulthood have had me thinking a lot about the body’s response to stress and the effect it can have on our overall health and well-being. Stress manifests differently, and to prove that I asked some of my closest friends and family to share what stress looks like for them:

What stress REALLY looks like for REAL people.

• Grinding my teeth during sleep so bad that it causes cheek bites and a sore jaw
• Physical pain in my back and muscles
• Poor sleep
• Canker sores or mouth ulcers
• Extreme hunger Fatigue
• Vivid dreams
• Craving sweets
• Stomach pain/problems
• Constipation
• Tightness in chest
• Feeling like I am going to throw up
• Insatiable appetite
• Hyper focused on the stressor
• No appetite or weird appetite
• Extra snack-y
• Pick at nails/calluses
• Irritable
• Stay up late running through scenarios
• More angry and emotional
• Breathing fast and fast heartbeat
• Hair falling out
• Stiff neck
• Skin breakouts
• Headaches
• Anxiety attack
• Spend time worrying about what other people think
• Affects sleep – cannot fall asleep, cannot stay asleep, get more stressed out because I know I need good sleep, but I can’t sleep
• Avoid simple tasks like errands because feeling so overwhelmed (“functional freeze” or “task paralysis”)
• Short term memory loss
• Napping and then not being able to fall asleep at night
• Staring out the window with zero thoughts
• Over-exercising
• Starting new shows, books, or music as a distraction
• Lack of desire to get in the shower or feeling like I can’t get out once I do
• Distracting myself with TikTok
• Seeking instant gratification
• Feeling anxious or depressed
• Craving routine or normalcy
• Feeling like there is not enough time to get everything done
• Withdrawal from others

Statistics

In 2023, an American Psychology Association survey reported that adults in the U.S. rated their stress at a five of 10 on a scale of 1-10 (1 being little/no stress and 10 being a lot of stress). 24% of adults reported their stress levels at an 8 or higher (APA 2023).

*Disclaimer: this data is consistent with age populations ranging from 18-64 years old and does not include populations outside of this range.*

The reported top general stressors included the future of our nation, violence, crime, U.S. debt, health care, and mass shootings. In adults’ personal lives, top stressors included health concerns, finance, and the economy. The report also included data about adults’ comfortability talking about stress and their confidence in being able to handle their stress levels appropriately (APA 2023):

• 71% of adults ages 18-34 reported that they do not talk about their stress because they fear they will burden others.
•  58% of these adults reported that most days their stress overwhelms them entirely.
• 67% said stress makes it difficult to focus.
• 47% said most days they are so stressed they are unable to function.
• 50% said they are so stressed that they feel numb.
• *Additional data for other age populations can be found here: https://www.apa.org/news/press/releases/stress/2023/collective-trauma-recovery)

While these might appear to be shocking statistics, they are evidence that stress is a universal experience and certainly not something we experience alone.

During undergrad I had a professor who was very passionate that we need to experience stress. She wasn’t saying we need to experience chronic stress or traumatic stress but believed that stress is beneficial, arguably in academics! Stress forces us to our limits, motivates us to work harder, and oftentimes makes us better. Biologically, stress is vital as it involves the “fight or flight” response that guides us in aversion and survival techniques (Schneiderman, N., Ironson, G., & Siegel, S. D. 2005). Stress causes a response that results in a deviation from homeostasis or the body’s peaceful equilibrium. In times of stress there are endocrine (hormonal) and physiological changes in the body, oftentimes involving the nervous system and immune system (Schneiderman, N., Ironson, G., & Siegel, S. D. 2005). Stress response causes us to be more alert and observant and can improve our cognitive performance. Your body works hard to protect and look out for you during stressful situations, but when the response crosses the line between acute and chronic stress is when problems arise. Chronic or traumatic stress can take a toll on our mental and physical health which begs the question; how do we balance between good or acute stress and bad or chronic stress? And how do we recognize it when it occurs?

Coping Strategies

Finding coping strategies that work for you are one of the best ways to manage your stress. Another way is to stop and acknowledge you are experiencing stress. I know that I often feel like I need to be 100% all the time and admitting that I am stressed is like admitting defeat. But recognizing how you feel, naming what is causing your stress, and taking the time to ask for help can go a long way. Examples of coping strategies and suggestions can be found below! Some of these are also from my friends and family, and I bolded strategies that I find particularly helpful 

As you have likely gathered by now, stress is a universal experience and it manifests differently in each of us. While at times stress can motivate us and lead to improvement, chronic stress can be harmful to our overall well-being. Stress is a natural part of life, but by establishing coping strategies and having open dialogue about mental health and stress, you can help monitor your stress and find a support system. I encourage you to communicate about your stress with friends, your partner, colleagues at work, or with your family.

I also recommend a new technique I have learned recently (shoutout Lobstah from Kesem) where you ask yourself at the end of the day, “What are three different feelings I am experiencing right now or that I experienced today? On a scale of 1-10, what is my stress level at?” These guiding questions allow me to check in with myself and be honest about where I am at. What matters at the end of the day is that you are trying your best and showing up for yourself!

You’ve got this!

-Katherine

Sources & Literature on stress

1. American Psychological Association. (November 2023). Collective trauma recovery: Coping with the mental health impact of recent events. https://www.apa.org/news/press/releases/stress/2023/collective-trauma-recovery

2. Harvard Health Publishing. (2021, February 15). Why stress causes people to overeat. Harvard Health. Retrieved July 13, 2024, from https://www.health.harvard.edu/staying-healthy/why-stress-causes-people-to-overeat

3. Henckens, M. J., Hermans, E. J., Pu, Z., Joëls, M., & Fernández, G. (2009). Stressed memories: how acute stress affects memory formation in humans. The Journal of neuroscience : the official journal of the Society for Neuroscience, 29(32), 10111–10119. https://doi.org/10.1523/JNEUROSCI.1184-09.2009

4. Schneiderman, N., Ironson, G., & Siegel, S. D. (2005). Stress and health: psychological, behavioral, and biological determinants. Annual review of clinical psychology, 1, 607–628. https://doi.org/10.1146/annurev.clinpsy.1.102803.144141