Stress Signs and How to Reduce Them

Scientific evidence suggests that to much stress lowers immunity, which can lead to many physical symptoms as well as emotional problems. Here is a list of a few sign that may be stress related, anyone recognizing these signs should see a doctor first to rule out organic causes like viruses or serious illness. The irony of stress is that the very things that will make you feel better--exercise, self-care, eating a healthy diet--are usually the last things you want to do.

Stress Sign: Irritable Bowel Syndrome

The colon and how it responds is connected to and controlled by the brain through nerves. That's why when we're worried or anxious; we can experience anything from nervous butterflies to cramps or diarrhea.

What you can do: Exercise, even something simple as going for an easy 20 minute walk, can help you burn off stressful energy while also helping to keep bowel movements and sleep patterns more regular. Increasing foods higher fiber to your diet can also help improve how your intestines work.

Stress Sign: Frequent Colds

Stress will lower our immunity, so we are less able to defend off viruses and bacteria. Research shows that subjects who reported higher levels of stress were twice as likely to catch a cold as their less-stressed counterparts.

What you can do: Build a routine of social stress management techniques (an after-dinner walk, weekly coffee with friends, etc.), and remember to stick to it whether you "feel" like it or not, particularly during times of stress.

Stress Sign: Heart Palpitations

Stress can give you heart palpitations that may feel like your heart is racing or skipping beats. Check with your physician to make sure it is not a heart problem.

What you can do: Multiple studies suggest exercise or meditation in which you progressively and systematically tense and then relax every muscle group in your body or, practicing yoga or tai chi type movements on a regular basis can reduce the frequency of your palpitations.

Stress Sign: Chest Pains

It is not uncommon for women--even young women--to have stress-induced chest pain.

What you can do: Talk to your doctor about whether this is a sign of something more serious. Additionally, don't underestimate the power of just being somewhere quiet or listening to music. Self-care is not selfish care.