I’m So Stressed Out: How To Cope With Being Overwhelmed

Sometimes, the experience of stress may be obvious. An upcoming high-pressure presentation at work or a healthcare issue impacting a member of your immediate family may lead to noticeable stress symptoms. Other times, stress may not be as noticeable. Chronic stress, in which the body’s stress response is activated so frequently that the body does not have enough time to reset to baseline, can have several health impacts that many people may not associate with stress.

Understanding that stress may manifest in different ways can be the first step toward recognizing that you are stressed out. Once you acknowledge that stress may be what is causing your symptoms, you can be more proactive about managing your stress through options like mindfulness, self-care, and therapy.

Signs and symptoms of stress

Many people may be familiar with certain ways the body can be affected by stress, but some of the less well-known impacts of stress on one’s physical and mental health can be surprising. 

Physical symptoms of stress

• Higher blood pressure
• Difficulty getting enough sleep because of insomnia, nightmares, restless sleep, or other sleep concerns, often leading to fatigue or daytime sleepiness
• Neck, shoulder, or back pain
• Negative impact on reproductive systems, including conditions like erectile dysfunction or irregular menstrual cycles
• Muscle tension
• Skin issues like psoriasis, eczema, acne, or itchiness
• Weight gain or loss
• Achiness that is not associated with exercise or a diagnosed medical condition
• Gastritis, ulcers, indigestion, heartburn, nausea, constipation, gas, diarrhea, ulcerative colitis, stomachaches, irritable bowel syndrome (IBS), and other gastrointestinal illnesses or concerns
• Headaches and migraines
• Pounding heart
• Difficulty breathing, shortness of breath, or labored breath
• Blurred eyesight
• Chest pain
• Dizziness and vertigo
• Panic attacks
• Increased susceptibility to infection and other immune system concerns
• Excessive sweating
• Decreased libido
• Hair loss
• Painful muscle spasms
• Fainting
• Flare-ups of conditions like arthritis, fibromyalgia, asthma, acid reflux disease, and lupus
• Low energy levels
• Trembling, especially in the hands
• Dry mouth and difficulty swallowing
• Feeling of “butterflies in the stomach”
• Tingling and coldness in the hands or feet
• Tinnitus (ringing in the ears)
• A sensation of being hot or overheated
• Sore eyes, especially from staring at a computer screen for too long (can be common among white-collar workers)

Emotional symptoms of stress

• Fear, anxiety, paranoia, dread, tension, worry, nervousness, or panic
• Loss of interest in previously enjoyed activities or hobbies
• A sense of sadness or hopelessness, a belief that “things will never get better or easier”
• Mood swings and moodiness
• Emotional detachment or numbness
• Pessimism and cynicism
• Anger, irritability, frustration, or impatience with oneself, others, or external circumstances
• Shame and guilt (often related to not being able to “get it all done”)
• Anhedonia, or an inability to experience pleasure or happiness
• Being quick to cry
• A sense of helplessness and inability to meaningfully impact one’s circumstances, or even to complete basic tasks related to daily living
• Low self-esteem
• A sense of worthlessness

Behavioral symptoms of stress

• Difficulty with focus and concentration
• Forgetfulness and other memory issues
• Impaired judgment, decision-making, and problem-solving skills
• Withdrawing from relationships and isolating from other people, often experiencing loneliness as a result
• Noticeable decrease in performance at work or school
• Racing thoughts
• An inability to relax
• Loss of sense of humor
• Developing nervous habits, like biting nails, picking skin, grinding teeth, fidgeting, or pacing
• Procrastinating and becoming more disorganized
• Avoiding any and all responsibilities
• Using harmful coping mechanisms so one does not feel overwhelmed, which can include substance use (or increased substance use), gambling, spending money, overeating, engaging in self-harm, or overexercising
• Contemplating suicide

Ways to manage stress

If you identify with a significant number of the symptoms above, it may seem as though the stress is out of your control and there is nothing that can be done to alleviate the situation. However, stress can be managed and reduced. Below are some techniques you can implement to start taking control of your stress levels. 

Practice mindfulness

There are several ways to practice mindfulness, many of which involve focusing on components of your immediate environment or checking in with your body, as opposed to thinking about your life as a whole. Techniques can include mindfulness meditation, body scanning, and deep breathing. 

Everyday activities like walking or eating can also be made more mindful by maintaining one’s presence in the moment. It may be easy to let your mind wander to your to-do list while you are hurriedly consuming your breakfast, but if you take a minute to stop and savor each bite, it can meaningfully affect your mood and even bodily processes like your heart rate.  

Engage in self-care

When your body and brain are not well, they may become more susceptible to the negative effects of stress. Stress can then prevent you from being able to take care of yourself, and the situation can become a vicious cycle. Research shows this type of reciprocal relationship may be especially common with stress and sleep. 

Intentionally taking time to attend to your physical and emotional needs can help stave off the impact of stress. Eating nutrient-dense foods, aiming to sleep for seven to nine hours each night, and spending time with a strong social support system of friends, family members, and loved ones can all be ways to prioritize your well-being and potentially immunize yourself against stress. Other forms of self-care that can reduce stress include many of the mindfulness practices mentioned above, regular exercise, spending time outside in nature, and participating in hobbies and activities that bring you joy.  

Speak to an online therapist

Sometimes, persistent stress can be an indicator of a mental health condition, like an anxiety disorder. Even if your stress does not rise to the level of a mental health diagnosis, a mental health professional may still be well-equipped to help you. 

If you are already stressed out, it may seem overwhelming to think about adding yet another obligation into your busy schedule. Online therapy could be a beneficial alternative to in-person therapy in these circumstances. With online therapy, you can connect with your therapist from anywhere with a stable internet connection. 

Research has found that online therapy may be just as effective as traditional in-person therapy at addressing a number of mental health concerns, including high stress levels. One study indicated that a group of people who completed a course of online cognitive behavioral therapy (CBT) generally found that their assorted stress symptoms were reduced after participating in the therapeutic program.