Let’s face it—stress has become a regular part of modern life. Whether it’s work deadlines, family responsibilities, or just trying to keep up with the constant buzz of life, stress finds a way to sneak in. Most of us are pretty good at spotting the mental and emotional signs of stress, like feeling overwhelmed, anxious, or irritable. But what about the physical symptoms of stress?
Yes, stress leaves us with residues in our body as well, and the irony of it? We dismiss them or label them as something completely different. What we’ll discuss in this article are five such below-the-fold (yet way more common than you can imagine) signs of stress your body may be overlooking—and why it is best not to.
5 Physical Symptoms of Stress You Might Be Overlooking
- Gut Disturbance That Simply Affects
Have you ever felt wracked with stomach cramps, bloating, or even a sudden case of diarrhea just before a big event? It may not have anything to do with your dinner. One of the most prevalent physical manifestations of stress appears in your stomach.
Your brain is more linked to your digestive system than you can probably guess. The gut has even been called the “second brain” because it contains many nerve endings and is in continuous contact with your central nervous system. When you’re under stress, your body siphons energy away from digestion to redirect it into “fight or flight” mode. What happens? Indigestion, constipation, or an upset stomach—often with no other symptoms.
If your belly pain so happens to coincide with periods of tension, you find yourself wondering: Is tension the hidden offender?
- Confusing Pains and Aches
Do you often wake up feeling aching or achy, although you have not worked out at the gym or performed anything extremely vigorous? Body pain and tension in the muscles are another of tension’s covert bodily signs.
When we’re under stress, our bodies naturally tense up. It’s a built-in defense mechanism meant to help us prepare for danger. But if you’re constantly stressed, that muscle tension can linger far longer than it should. This can lead to chronic headaches, back pain, neck stiffness, and even jaw clenching (hello, surprise dental bills!).
Here’s the punchline—these pains don’t have a neat, tidy medical explanation. That is not to imply that they’re “all in your head.” That is to say that your body is sending up a red flag, asking for rest.
- Trouble Sleeping (Even When You’re Exhausted)
This one gets my goat. You’re exhausted all day, and can’t wait to get into bed—and suddenly wham, your brain kicks into high gear like you’d consumed three cups of coffee. Ring any bells?
Disrupted sleep is one of the most overlooked physical signs of stress. Your body releases excess cortisol, its main stress hormone, from stress. High cortisol makes you unable to relax, sleep, or even sleep well. And when you don’t sleep, the cycle repeats—you get more stressed out, and your body has less time to recover.
You may even get strange dreams or wake up again and again all night long. If stress is disrupting your Zzz’s, it’s well past time to take a good look.
- Appetite Changes or Unexpected Weight Changes
Some individuals stress-eat their anxiety, while others can’t even bear to glance at food when they’re stressed. Either way, abrupt appetite changes are one of those physical signs of stress that tend to fly under the radar—until your pants feel altered or the scale shocks you.
Stress also impacts the hunger-regulating hormones, cortisol and ghrelin. When these are in an imbalance, you may catch yourself grabbing comfort food more than usual or, on the opposite side, avoiding meals without even knowing it.
It’s not a matter of willpower when you’re experiencing a loss of appetite or emotional eating. It’s your body reacting to inner turmoil. Paying attention to these changes can allow you to be kind to yourself and take steps to restore balance.
- Skin Breakouts and Unusual Skin Conditions
Your skin may be speaking to you, too. Stress causes acne, eczema, psoriasis, and even hives to break out. While we berate ourselves for bad eating or poor skin care as the cause of a breakout, most skin problems have an underlying connection to stress.
When you’re stressed, inflammation in your body rises, and this can wreak havoc on your skin. You might see more oil, sensitivity, redness, or dryness. And the worse you feel about your skin, the more stressed you might feel—a vicious cycle!
So if you find yourself suddenly experiencing skin drama that feels like out of nowhere, think about whether stress might be playing a larger role than you know.
So, What Can You Do About It?
The bad news? It’s here to stay. The good news? You’re not a helpless victim. Awareness is the first step—acknowledging that these physical stress symptoms are your body’s cry for help. Here are some easy yet effective steps to lower stress and benefit your physical health:
Breathe Deeply
It takes only five minutes of slow, deep breathing to teach your nervous system to calm down. Experiment with the 4-7-8 method: inhale for 4, hold for 7, and exhale for 8.
Get Moving
Exercise isn’t merely beneficial in terms of physically strengthening you—it also is a stress-reducer par excellence. Going outside for a quick walk can decrease cortisol levels and put you in a good mood.
Sleep More
Establish a relaxing bedtime routine, don’t use screens before bed, and attempt to go to bed at roughly the same time every evening. Sleep is when your body recharges from stress.
Watch Out for the Caffeine
That extra cup of coffee will get you moving for now, but may also fuel the fire of stress. Try herbal tea or lemon-spiced warm water instead.
Talk About It
Just discussing what is on your mind—whether to a friend, partner, or counselor—can be a huge relief at times.
When to Seek Help?
It’s one thing to get stressed out now and then (hello, we all do.), but if these physical symptoms of stress are starting to happen regularly or are interfering with your daily life, perhaps it’s time to stop by a medical professional. Sometimes what may seem like a stress response may be hiding another condition, and either way, you deserve help.
No award for holding it together. Stress is real, and it’s alright to ask for assistance in making your way through it.
Stress doesn’t necessarily yell—it whispers. And more times than not, it communicates to you through your body before you even know something is amiss. Those nagging stomachaches, sleepless nights, strange aches, or spontaneous breakouts? Bad luck, no. They might be physical symptoms of stress, and your body’s welcome to take it easy.
So be kind to yourself. Listen in. Your body is wise, and it has a lot to say—if you’re willing to hear it.