Stress often is accompanied by an array of physical, mental, emotional and behavioral reactions. Physical symptoms can be characteristic of a variety of other physical or mental disorders.
Physical signs of stress can include the following:

• sleep changes, including trouble falling asleep, trouble staying asleep, or sleeping too much
• digestive upsets
• increased heart rate
• general restlessness
• muscle tension or muscle twitching (muscle twitching may be increased by caffeine intake)
• chest pains
• high blood pressure
• lack of energy or exhaustion
• fatigue
• headaches
• weight gain or loss

Emotional signs of stress include:

• irritation
• frustration
• jumpiness, over-excitability or nervousness
• feeling overworked
• feeling overwhelmed
• feeling powerless and/or helpless
• apathy
• sense of loneliness
• anxiety
• depression
• chronic anger
• mood swings

Managing Your Stress

Completely banishing stress from your life is not an attainable goal. Nor should it be, as some would argue, since personal growth usually occurs in times of stress.

For stressors that are uncontrollable, the key is to adapt your response to the needs of the situation and/or manage your cognitive or emotional responses in order to minimize stress. For example:

• Expect surprises in your life, and remind yourself that there is no such thing as a stress-free life or situation.
• Remind yourself that you have successfully handled similar situations in the past.
• Find some humor in the situation.
• Reward yourself with something enjoyable after managing the stressful situation.
• Find a trusted friend to talk with about the experience.
• Use relaxation exercises to control your physical response to the situation.
• Make a list of similar situations and the strategies that you used to manage them successfully in the past.
• Ask others what they have done in similar situations.
• Don’t strive for perfection. Remind yourself that no stressful situation can be handled “perfectly.”

For stressors over which you have some control, in addition to the strategies described above, you can do things to actively respond to the situation. For example:

• Make a list of stressors, so you can prioritize them and tackle them one at a time, in order to minimize feelings of being overwhelmed.
• Break down large tasks or goals into smaller sub-goals.
• Change aspects of a stressful situation that give you problems. For example, rearrange your schedule, have a problem-solving discussion with the bothersome person, organize your work space, schedule some time for a break, take a brief walk or ask someone for help.
• Limit your exposure to the stressor in question. Remember you can walk away from some stressors.

Make lifestyle changes that are conducive to healthy living.

• Take care of yourself physically. Learn yoga, relaxation exercises or deep muscle relaxation skills; limit caffeine and alcohol intake; get enough sleep; drink plenty of water; eat a healthy, balanced diet and manage your weight; stop smoking; see your physician to evaluate physical symptoms, and follow through with recommended preventive screenings; take medication as prescribed.
• Strive to balance work and personal life. Schedule time for personal recreation, stay involved with family and friends, and limit contact with people who are chronically negative.

The Power of Positive Thinking

Be sure to take a careful look at the thoughts that accompany your symptoms. If you are worrying or thinking angry thoughts, the other stress symptoms are not likely to improve. You don’t have to deny an upsetting situation—just be mindful of the power that your own thoughts have on your body and emotions. Consider these possibilities:

• Your beliefs about your present stressful circumstances could make things worse.
• A bad mood might give you an unrealistic perspective or make you overreact.
• You can choose to disregard upsetting thoughts, but it takes practice.
• Sometimes your thoughts are distorted or based on error.
• Many aspects of your life are just not yours to control—you can let them go.
• If it’s still a problem later, when you feel calm, that’s the time to consider taking action.

A New Attitude

Sometimes you will respond to demands with ease, almost in a superhuman way. Other times, the slightest aggravation will set you off. Why the difference? A poor night of sleep, the beginnings of a cold, too much caffeine—you name it. Anything that influences your mood will affect how you perceive stress. The difference is in you. Try looking at stress in a new light—with humor, mature recognition that you need rest and relaxation, and gentle acceptance that your attitude is under your control.

Additional Resources:

Solutions- Your EAP & Work/Life Benefit Home Page

Quiz: Stressful Events Inventory

Video: The Brain-body Connection: Depression, Anxiety, Stress and Physical Health

Article: Learning Happiness

Article: Quick Fixes for a Bad Mood

Article: Do More of What You Love and Cut Down on Stress

Article: Emotional Endurance: Resilience for the Long Run

Quiz: How Do I Handle Stress and Adversity?

Audio Clip: Serenity: Why Finding Peace and Tranquility Matters