how to spot the tell-tale signs of stress

How did you feel the last time you were stressed at work? Typically, we have the impression that the world’s moving too fast and we’re running to catch up. We may not even notice that our shoulders are hunched around our ears. We have tunnel vision and zero time for jokes.

We can all remember times when we’ve been driven frantic by difficult situations, impossible schedules or project overload. Add family problems, illness or financial worries into the mix, and the pressure only increases.

While a little stress is normal, left unchecked, ongoing stress can take a serious toll on our mental and physical health.

'normal’ vs ‘worrying’ levels of stress

So when should we be concerned about our stress levels?

“Normal stress is usually short-term or temporary, in response to a specific situation or challenge,” says Dr Hannah Wilson, Head of Clinical Governance & Clinical Psychology Lead at Qwell.

“More worrying levels of stress are those that are long-term or chronic, have a near-constant presence, and are significantly affecting day-to-day life.”

catch it early

If you can spot and deal with stress early, it’s easier to manage. “The sooner we notice that something is potentially affecting us or causing stress, the sooner we are able to address it and limit any long-term impact,” says Hannah.

“Sometimes, it’s not in our control to change the situation that’s causing the stress. However, by seeking support or using extra coping tools, we can help navigate the situation and minimise the impact.”

do any of these signs feel familiar?

But do you know how to spot the signs of stress in yourself and other people? The warning signs can be subtler than you might expect.

“There are some factors that people might not usually consider to be a stress response,” says Hannah, “but they absolutely could be. For example, people might feel apathetic about an activity that they used to enjoy. For those looking in from outside, such as colleagues and family, it may not be obvious that stress is the underlying reason for this lack of enthusiasm.”

Having said that, here’s a quick overview of the four main areas of stress to look out for.

physical signs of stress

This is where you feel stress in your body. These signs can be anything from tiredness or headaches to disrupted sleep, which can easily become a disturbing cycle. Stress can change our appetite, either by reducing it or by causing us to crave calorie-dense foods. People may also start using substances or alcohol to help them cope, either to escape their feelings or to unwind if they feel unable to otherwise.

emotional signs of stress

These signs manifest themselves through changes in your emotions. If your emotions feel different or more erratic than usual, stress could be the underlying cause. You might have a persistent low mood, feel irritable or anxious, or generally feel a sense of overwhelm. You might be snappier, either at work or at home, and less able to tolerate things that wouldn’t usually bother you.

Look out for changes in other people’s moods and what they say/do. Ask yourself the following questions:

• do they seem more anxious or irritable than usual?
• do they become quickly frustrated or easily overwhelmed?
• are they losing their temper more quickly than they used to?
• are they constantly worrying?
• do they overthink things?
• have they lost their sense of humour?
• are they suffering from low self-esteem (especially if they didn’t used to)?
• do they struggle to concentrate or make decisions?
• do they shy away from difficult situations?

behavioural signs of stress

These are some of the subtler signs of stress, where you act differently under pressure. For example, you might withdraw from people or activities, procrastinate, or change your habits and routines. If you stop going to the gym or taking part in a hobby you usually enjoy, it might be due to stress. You might also start to work longer hours and let boundaries slip, taking fewer breaks in your working day.

cognitive signs of stress

These are signs related to the way your brain works and its ability to reason, plan, analyse and think clearly. At times of stress, you may have trouble concentrating and be more forgetful than normal. You may find yourself worrying constantly, experiencing racing thoughts or having difficulty making decisions. At work, you might feel unable to get through your workload and experience panic or anxiety as a result.

what to do when you spot signs of stress

So what’s the best thing to do if you notice any signs of stress – either in yourself or in someone else?

“It’s important not to get stressed about being stressed!” says Hannah. “Life is stressful, and sometimes we will encounter stressful circumstances that we can’t affect or change. Don’t give yourself a hard time. Instead, reflect on what might help you right now, even if it’s something really small like taking a few deep breaths.

“Try to check in on the factors that support your resilience, and ensure they’re in place, or reinstate them if not. Try to talk to someone you trust, and think about what you need from them. Sometimes we need help to problem solve and consider how to address the situation or cope. At other times, we need someone to sit with us in those difficult feelings, rather than trying to fix the problem for us.”

reach out for help

Finally, if you notice that stress is having a negative impact on your wellbeing, your mental or physical health, or your relationships, consider reaching out for professional support.

However, if you don’t feel comfortable having these discussions, or feel the individual needs professional advice, encourage them to seek help from their GP.