Stress Management - Knowing the Signs

Stress: Knowing the signs, the causes, and how to manage it

• How do I know if I am stressed?
• What causes stress?
• How to manage stress

When we face a threat—physical or emotional—our body floods with adrenaline and cortisol, triggering the “fight or flight” response. A little pressure can sharpen our performance, but too much leads to harmful stress.

How to recognize stress:

If you experience five or more of the following, you may be overwhelmed:

• Sleep problems (insomnia, fatigue)
• Headaches, neck/back pain, stomach upset
• Irritability, tearfulness, loss of humour
• Appetite changes, over‑ or under‑eating
• Loss of interest in food, fun, sex, or socializing
• Forgetfulness, difficulty concentrating
• Nervous tics, tremors
• Chest pain, heart palpitations, rapid breathing
• Excessive sweating, dry mouth
• Increased smoking or drinking
• Obsessive behavior or feeling that life is pointless
• High anxiety or constant worry

Everyone’s stress signals differ—one person might get headaches, another, stomachaches. Insomnia is the most common; and lack of sleep often worsens other symptoms like fatigue and irritability.

What stress does to your body:

• Triggers fear, anxiety, anger
• Releases glucose and fatty acids for instant energy
• Redirects blood to muscles and brain, away from digestion and immunity
• Suppresses non-urgent systems like digestion and immune function

Left unchecked, stress can lead to physical and mental illness. Unhealthy coping—like overeating, drinking, or drug use—can intensify problems. Chronic stress raises blood pressure, increases stroke risk, contributes to heart disease, weakens immunity, and more.

Recognizing and addressing stress early is essential for both your mental and physical well-being.

What causes stress?

Stress arises when we face overload or change — even good change. Whether at work, home, in unfamiliar situations, or when things don’t meet our expectations, pressure hits differently. What stresses one person may not affect another — it's all about perspective, context, and available resources. Still, certain triggers are common:

Major life stressors (both positive and negative):

• Serious illness or past abuse
• Death of a loved one
• Domestic violence or isolation
• Falling in love, marriage, birth of a child
• Job loss, moving house, money troubles
• Difficult relationships at home

Workplace stressors fall into clear categories:

• Job demands: excessive workload, tight deadlines, long hours
• Role issues: ambiguity, uncertainty, conflicting responsibilities 
• Relationships: poor rapport with colleagues or bosses, high competition, and bullying 
• Career concerns: lack of security, recognition, growth opportunities 
• Organizational setup & culture: low autonomy, micromanagement, toxic climate 

How to manage stress

Spot your stress triggers

• Keep a stress journal noting what happens, how you feel, and your responses.
• Identify patterns and early signals so you can prepare and intervene early.

Change your mindset

• Shift negative thoughts to positive, realistic ones.
• Prioritize wisely and treat yourself kindly—self-compassion builds resilience.

Adopt healthy habits

• Avoid stress-eating, excess caffeine, alcohol, skipping meals, or isolating yourself—they worsen stress.
• Instead, nourish your body with balanced meals, hydration, and regular rest.

Move your body

 Practice intentional relaxation

• Deep breathing (e.g., 4‑7‑8 or box breathing) calms your nervous system, lowers blood pressure, and eases anxiety 
•  Techniques like progressive muscle relaxation also reduce tension and stress 

 Build a support network

• Talk with trusted friends, family, or a counselor.
• Expressing feelings—even just writing them down—helps you process stress and clear mental tension.

 Make stress relief non-negotiable

Why focus on breathing?