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Signs of stress and how to recognise them early

Signs of stress and how to recognise them early

In our fast-paced world, stress has become an unavoidable part of daily life. From managing work responsibilities to caring for family, handling finances, and maintaining good health, many factors can strain both our minds and bodies. While short-term stress can sometimes help us stay alert and focused, chronic stress can take a serious toll on overall wellbeing if left unchecked. The good news is that our bodies often show early signs of stress, giving us the chance to act before it builds up. This article explores how to recognise those signs, why they happen, and what you can do to manage them effectively.

Recognising the early signs of stress

Physical symptoms

Your body often shows the first clues that you’re feeling stressed. You may notice headaches, tight shoulders, jaw clenching, or stomach upset. These physical reactions happen when stress hormones like cortisol and adrenaline are released, putting your body into “fight or flight” mode. While this response is natural, prolonged stress keeps these systems activated for too long, increasing the risk of issues such as high blood pressure or digestive discomfort.

Other signs include changes in appetite, feeling run-down, or more frequent colds. Chronic tension in the neck, shoulders, and back is one of the most common physical indicators of stress. If you find these symptoms familiar, it’s time to look closer at how stress may be affecting your body.

Emotional and cognitive changes

Stress can affect the way you feel and think. You might find yourself becoming irritable, anxious, or tearful for no clear reason. Feelings of frustration, worry, or being overwhelmed are common emotional signs of stress. Over time, constant stress can lead to burnout or emotional exhaustion.

Mentally, you might struggle to concentrate, make decisions, or remember things. When your mind is preoccupied with stress, it’s harder to focus or think clearly. You may also feel mentally drained or “foggy” even after rest. Recognising these emotional and mental warning signs of stress is key to preventing chronic fatigue or mood problems.

Behavioural changes

Everyone responds to stress differently. Some people may eat more or less than usual, while others turn to smoking, alcohol, or other habits to cope. You may notice yourself avoiding social events, feeling less motivated to exercise, or losing interest in hobbies you used to enjoy. Withdrawal, irritability, or neglecting self-care are often overlooked signs that stress has started to take hold.

If you find yourself caught in unhealthy coping patterns, small positive changes can make a big difference - like going for a walk after work or reaching out to someone you trust. Paying attention to these behavioural signs of stress can help you spot when your coping strategies need adjusting.

How stress affects the body

Stress doesn’t just stay in your mind - it affects your whole body. Chronic stress can disrupt the immune system, digestive system, and even heart health. According to the American Psychological Association, stress can cause muscle tension, chest tightness, headaches, and fatigue, all linked to your body’s natural “alarm” system. It can also influence digestion, leading to bloating or changes in bowel habits.

Over time, long-term stress can also influence gut health through the brain-gut connection. A balanced diet that supports the gut microbiome - rich in fibre, fermented foods, and whole grains - has been shown to reduce perceived stress levels. Keeping your digestive system healthy may, in turn, help calm your mind.

Sleep and stress

Sleep problems are one of the most common effects of stress. You may find it difficult to fall asleep, stay asleep, or feel rested in the morning. Poor sleep can worsen irritability and lower your ability to cope with challenges. To break this cycle, focus on consistent routines: go to bed and wake up at the same time daily, keep your room cool and dark, and avoid caffeine or screens before bedtime.

If sleep issues persist, relaxation exercises such as slow breathing or mindfulness before bed can help your body unwind and prepare for rest.

Mindfulness and everyday coping

Mindfulness helps calm the mind and body by encouraging you to focus on the present moment. Practising mindfulness can be as simple as taking five minutes a day to breathe deeply or reflect on how you’re feeling. Writing a daily stress journal can help you identify triggers and patterns in your emotions, giving you better control over your reactions.

Physical activity is another powerful tool. Exercise lowers stress hormones, boosts endorphins, and improves mood. Whether it’s yoga, walking, or dancing, the goal is to move regularly in ways you enjoy.

Nutrition also plays an important role. A healthy diet rich in fruits, vegetables, and lean proteins helps balance energy levels and supports brain health. Some research shows that nutrients such as magnesium, B vitamins, and omega-3 fatty acids may help regulate stress responses.

Understanding when to test your health

In addition to mindfulness exercises and physical activity, it's essential to keep an eye on key health markers like blood pressure and cholesterol. Chronic stress can influence both of these, potentially increasing your risk of cardiovascular issues over time. Monitoring these values regularly can provide valuable insights into your overall health and help identify any hidden imbalances that might need attention.

At-home health tests are a simple and proactive way to understand how your body is responding to stress. MyHealthChecked’s range of tests offers quick, confidential insights that can support you in making informed lifestyle changes.

If you’ve noticed persistent fatigue, digestive discomfort, or tension, these tests can offer clarity about what’s happening inside your body. By identifying small changes early, you can take steps to improve your health before problems develop. Regular monitoring supports a more complete understanding of your wellbeing and empowers you to make choices that strengthen your body’s resilience to stress.

Supporting your body through lifestyle habits

Managing stress is about building healthy routines, not perfection. Here are some effective ways to support both your mind and body:

  • Move regularly: Even short bursts of physical activity can ease muscle tension and boost mood.
  • Eat well: Choose foods high in fibre and low in refined sugar to stabilise energy and support gut health.
  • Connect: Talking to family, friends, or a counsellor can help release emotional tension and bring perspective.
  • Take breaks: Giving yourself moments of rest throughout the day helps your body reset and recover.
  • Monitor your health: Regular testing can give reassurance and insight into how your body is coping with stress.

In summary

Stress is a normal part of life, but recognising the early signs can help prevent it from affecting your health and happiness. Pay attention to physical clues such as headaches, digestive changes, or sleep problems, as well as emotional and behavioural shifts like irritability or withdrawal.

Combining lifestyle changes such as mindful breathing, balanced nutrition, regular exercise, and quality sleep with health awareness can make a powerful difference. If stress symptoms persist, at-home tests like the General Health Blood Test and Bowel Health Rapid Test can help you understand how your body is responding to the signs of stress, so you can take meaningful steps towards better balance and wellbeing.

Reviewed by Dr Dave Nichols

References

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