What are the symptoms of stress?

Long-term stress means that our mind is focused on the many challenges around and our body is in a permanent alert mode which results in considerable physical, emotional and behavioural symptoms.

Physical symptoms may include:

• Aches and pains.
• Chest pain or a feeling like your heart is racing.
• Exhaustion or trouble sleeping.
• Headaches, dizziness or shaking.
• High blood pressure.
• Muscle tension or jaw clenching.
• Stomach or digestive problems.
• Weak immune system.

Emotional responses associated with stress involve:

• Irritability
• Apprehension
• Lack of motivation.
• Sadness
• Panic attacks.

Behavioural changes to cope with stress comprise:

• Using alcohol and other drugs.
• Developing an eating disorder.
• Compulsive behaviour e.g. gaming, shopping, internet browsing.
• Self-isolation.

How to reduce stress?

• Recognise problematic stress and identify its triggers.
• Set realistic goals and expectations to feel more in control of the moment and long-term tasks
• Take a moment to recognise your accomplishments.
• Stay positive and practice gratitude, acknowledging the good parts of your day and life.
• Accept that you can’t control everything. Let go the worry about situations you cannot change.
• Learn to say “no” to additional commitments when you are not in a position to meet them.
• Take good care of your physical health, observing healthy habits e.g. eating right, exercising and getting enough sleep.
• Stay connected with people who make you happy, provide emotional support and help you with practical things.
• Try relaxation activities, such as meditation, yoga, breathing exercises and muscle relaxation.
• Consider talking to a therapist about your worries.