Understanding The Physical Symptoms Of Feeling Overwhelmed

Chronic stress and overwhelm can have a significant impact on physical health. However, stress is often an unavoidable part of life, so finding healthy ways to manage it and avoid becoming overwhelmed can be vital. By understanding the physical symptoms associated with feeling overwhelmed by chronic stressors, you may take proactive measures toward reducing the risk of developing health problems. 

The physical symptoms of stress

Stress can be a normal bodily response to real or perceived danger. Feeling overwhelmed, however, can be difficult for the body for long periods. The negative relationship that some people have with stress may lead to adverse health effects, ranging from short-term issues like muscle soreness and insomnia to long-term risks like damage to your heart and blood pressure.  

Understanding the physical symptoms of feeling overwhelmed

Depending on the severity and length of time, the main physical symptoms of feeling overwhelmed may include:

• Chest pain 
• High blood pressure
• Muscle tension
• Fatigue
• Headaches
• Digestive issues 
• Difficulty breathing

Understanding the root cause of stress and what is activating their stress management systems may lead individuals to develop better lifestyle habits and stress management techniques. 

How stress impacts bodily systems 

To understand the physical effects of chronic stress, it may be helpful to investigate how it affects the different systems in the body, including the following. 

Musculoskeletal system

The musculoskeletal system is often significantly affected by chronic stress and feeling overwhelmed. Extended periods of stress may cause the body to tense up to prepare for the stress it encounters. Over the long term, however, tense muscles may lead to various health issues and a loss of muscle tone. 

Muscle tension resulting from feeling overwhelmed can cause various headaches, such as tension headaches or migraine headaches. It may also lead to jaw pain and temporomandibular joint disorder (TMJ) due to clenching or grinding teeth. TMJ may develop into neck, shoulder, and lower back pain due to the constant activation of corresponding muscles. Even more severe conditions like sciatica may arise, which is caused when muscles become inflamed and compress nerves because of excessive stress and tension.

Respiratory system 

Chronic stress may lead to overexertion of breathing muscles, which can cause tense shoulders, difficulty inhaling deeply, and respiratory issues. The shallow breathing associated with stress often leads to reduced oxygen levels in the blood. This cycle, in turn, affects many processes within the body, such as digestion, muscle recovery, focus, and sleep. Low oxygen levels can also cause increased inflammation, leading to headaches and other conditions. 

Impact of stress on individuals with pre-existing conditions

Individuals with pre-existing medical conditions such as chronic obstructive pulmonary disease (COPD) may also be at an increased risk of worsened symptoms due to the increased burden that is placed on the respiratory system. This correlation exists because stress can cause the airways to constrict, resulting in difficulty breathing and poor oxygen delivery. It can also lead to spasms in the airways, further impeding airflow and increasing breathing rate. This reaction can sometimes incite COPD exacerbation or an asthma or panic attack.

Nervous system 

Chronic stress may disrupt the nervous system's balance. Prolonged exposure to stress can cause biochemical changes in the body, as well as structural and functional changes in the brain. The imbalance of chemicals such as cortisol and adrenaline may cause the nervous system to malfunction, decreasing the health of the immune system and many automatic processes required to maintain optimal health. 

In addition, chronic stress has been linked to an increased risk of neurological disorders such as depression, anxiety, post-traumatic stress disorder (PTSD), and Alzheimer’s disease. Research suggests chronic stress may damage vital neural pathways in the brain responsible for controlling emotions and behaviors. In the study, researchers found that chronic stress affects areas of the brain associated with memory formation, learning, and decision-making-–all of which are essential processes for cognitive functioning.

Emotional symptoms of stress

The emotional symptoms of stress can be as damaging as the physical symptoms. Stress may lead to feelings of anxiety, depression, or fear. These emotional symptoms are thought to be directly tied to physical health. 

In one study, researchers examined the connection between mental and physical health. They found that individuals who experienced mental health conditions like bipolar disorder, depression, and others had a higher risk of disease, respiratory infections, and obesity.

Effects of stress and anxiety on the mind and body

People with chronic stress may notice that as their physical health diminishes, their emotional health may follow suit. This relationship may result from the connection between physical and mental health. Emotional stress symptoms may manifest in physical and cognitive symptoms that include: 

• Chest tightness 
• Digestive problems 
• Shoulder pain or heaviness
• Insomnia or nightmares 
• Difficulty focusing 
• Memory impairment
• Lack of energy

Effects of stress and anxiety on mental health

Stress may also lead to the development of behavioral symptoms that may include:

• Loss of appetite 
• Irritability or short temper
• Lack of concentration and focus 
• Increased frustration, anxiety, anger, and sadness 
• Social withdrawal
• Addiction
• Excessive worrying or rumination 

The mental health effects of long-term stress may be significant if left unchecked, so it can be vital to recognize the signs and work toward developing a healthy balance of stress. 

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.

The stress response system

While the word ‘“stress” may sometimes be associated with negative connotations, the body's stress response system is a beneficial and necessary network. The primary consideration is not the stress itself but the perception of stress. If you see stress as an unfortunate invader that only serves to hinder you, it may be more challenging to cope with. This mindset may lead to unhealthy levels of chronic stress, depleted energy, and difficulty calming down after a stressful event. 

Think of your body's stress response system as a tool to develop your ability to adapt to life's challenges. This mindset may help you shift from avoiding stress to finding ways to keep a balance of healthy stress in your life. 

Importance of stress management

The autonomic nervous system (ANS) is responsible for managing stress in the body, and it does so by automatically preparing you to launch into action or bring the body to rest. Understanding that you can improve the balance between your stress-inducing and rest-inducing systems in the body may allow you to take control of the state of your brain and body. Understanding these natural biological processes in your body may also help you discover ways to healthily manage stress and cultivate a more balanced and fulfilling life. 

Support for managing the physical symptoms of feeling overwhelmed

If you are overwhelmed in the long term, reaching out to a therapist or another form of supportive human services may be helpful. However, some people may struggle to ask for support in person due to barriers like time, anxiety, or finances. In these cases, online therapy through a platform like BetterHelp may be a more available option. 

Online therapy for anxiety and stress management

Online therapy can offer individuals who experience physical symptoms of chronic stress improved professional therapy services. When you sign up for the platform, you can match with a therapist with experience in challenges similar to yours. In addition, you can choose between phone, video, or live chat sessions to control how you receive support.  

Effectiveness of online mental health services

In one study, researchers looked at the ability of online therapy to address the symptoms of stress and the risk of developing panic attacks and personality disorders. In the study, their team discovered that online-delivered cognitive-behavioral therapy could be an effective means of teaching individuals stress management techniques that may reduce symptoms of personality disorders and other conditions like depression and anxiety disorders.