How your body reacts to stress long before your mind notices,

Sometimes we can feel stressed without realising. We can often feel our muscles tense up, our stomach can feel upset and we can feel sleepy despite having had a good nights sleep.

These little changes can easily be overlooked due to a busy lifestyle, however they may all be signs that your body is feeling stressed.

Having awareness of how your body reacts early on can help you to be more aware of how you’re feeling emotionally and physically.

1. Your muscles will tense up

One of the first things that can happen to your body when you’re feeling stressed is your muscles will tense up. When you’re feeling like there could be a threat to you, your nervous system will kick in to put you into ‘fight or flight’. This puts your muscles on high alert.

You might clench your jaw, shrug your shoulders, tense your hands and stiffen your neck and back, without even realising.

The interesting thing is, you may not even feel stressed emotionally. You could just be in the middle of replying to emails or doing some chores around the house. Or you may just be thinking about your responsibilities for tomorrow.

If your muscles are constantly tense, this can lead to headaches, neck pain and stiffness.

Taking short breaks, doing some gentle stretches and becoming aware of how your body is feeling can help.

2. Your digestion can start to change

Have you ever felt your stomach upset before an important meeting or a busy week?

Your digestion is directly linked to your nervous system. When you’re feeling stressed, your digestion can be affected as your body will focus on dealing with the perceived threat.

Some people can feel bloated, stomach pain, changes in their appetite, constipation or diarrhoea.

This doesn’t necessarily mean you’re stressed. There are many reasons why you can have digestive issues. However, if you’re constantly experiencing these symptoms or they’re severe then it would be wise to speak to a doctor.

However, becoming aware of when your digestion is changing can help you to understand how your body is reacting to pressure.

3. You’ll take short breaths

When you’re feeling threatened or overwhelmed you may find that your breathing changes.

You’ll take short breaths, breathe fast or hold your breath whilst trying to focus on something.

Sometimes you won’t realise you’re doing this until you stop what you’re doing and take a slow and comfortable breath.

This can make you feel physically uncomfortable. Doing some gentle breathing can help you to tune into your body.

Take a slow breath in through your nose and out through your mouth in a comfortable way. Repeat for a couple of moments and relax your shoulders.

4. Your sleep can be affected

Another common thing that can happen with long term stress is your sleep can be affected.

You may find you’re waking throughout the night, having trouble falling asleep or feel very tired in the mornings. Some people also notice they are having very vivid dreams or not feeling refreshed.

When you’re feeling stressed your nervous system can stay more alert meaning it can be harder to unwind at bed time.

Even if you’re not worrying about anything, your body may be feeling stressed due to unfinished tasks, uncertainty and pressure.

Having a regular bedtime routine, limiting screen time before bed and creating a peaceful environment can help you to sleep better.

5. Your heart rate can increase

When you’re feeling stressed your body will naturally release hormones such as adrenaline. This puts your body in to a state of readiness for whatever challenge you feel you have.

As part of this process, your heart rate may increase and your blood pressure can temporarily increase.

You may feel your heart racing when you’re in a rush to finish something, dealing with unexpected issues or when you’re waiting to have a difficult conversation.

Whilst this can be a normal part of feeling stressed, if you’re frequently experiencing palpitations without knowing why then it’s best to seek medical advice. If you’re experiencing chest pain, fainting or severe breathing difficulties then seek immediate assistance.

6. You’ll feel tired

Stress can leave you feeling tired both mentally and physically.

Your body can struggle to unwind after constantly being on high alert. This can make you feel drained, lack concentration and find everyday tasks more challenging.

This isn’t necessarily due to physical exertion. You can feel tired due to the pressure you’re feeling emotionally, lack of sleep, constant decision making and uncertainty.

Rather than feeling bad about not being productive, think about whether you’ve given yourself enough time to unwind.

7. Your immune system can be affected

Whilst short term stress is a normal part of life, long term stress can affect your immune system and inflammation.

Research shows that chronic stress can affect how your immune system works. Making it harder for your body to control certain immune responses.

This doesn’t mean that every cold or infection you get is due to stress. There are many factors that can affect how healthy your immune system is. This includes sleep, diet, medical conditions and exposure to infections.

However it’s important to look after your long term stress to help support your overall health.

How to become aware of your bodies early signs of stress

You don’t have to wait until you’re completely overwhelmed to look after yourself. Becoming aware of small changes in your body can help you to recognise when you’re feeling stressed.

Here are a few easy things you can do:

Check in with your body – Are your jaw, shoulders or hands tense?

Take short breaks – If you can take a short break from your work.

Look after your sleep – Try to stick to a regular sleep pattern.

Move – Go for a walk, do some gentle stretches and light exercise.

Eat regularly – Don’t skip meals.

Talk – Talking about your worries with someone you trust can help you to manage your emotional pressure.

Seek professional help – If your stress is impacting your daily life then seek help from a qualified health professional.

Final thoughts

Sometimes your body will tell you that you’re feeling stressed before your mind does. You may feel tense, your digestion can change, you’ll take short breaths, have poor sleep and feel tired without knowing why.

Whilst this doesn’t necessarily mean there is something seriously wrong, it can be a helpful sign.

Becoming aware of how your body is feeling early on means you can make small changes to your routine. Give yourself permission to take a break, unwind and understand what your body may be trying to tell you.

Stress is a normal part of being human however you shouldn’t live in a constant state of stress.