You’ve probably met at least one adult who’s feeling some level of stress, and that’s completely normal. Stress occurs when the demands of a situation exceed a person’s resources to cope, and it’s a natural bodily response designed to help keep us alert and vigilant—something that was incredibly helpful for our prehistoric ancestors. But for women in the 21st century, who aren’t hunting or gathering their own food, stress can feel overwhelming, frustrating, and hard to manage.

We experience stress because of a variety of triggers—whether it’s a new job, a financial setback, or a relationship conflict. The physical and mental level of stress someone experiences is subjective, meaning it’s influenced by that person’s genetics, personality, and life circumstances. For example, a fender bender might not stress you out, but a mother who just lost her job and needs her car to drive to interviews will likely feel overwhelmed by even a minor car accident.

The thing is, stress doesn’t just cause us to feel overwhelmed and frustrated; those emotions can also manifest physically, especially when we’re under high stress for long periods. Today, we’ll explore some common but lesser-known signs of stress and discuss ways you can respond to them to create a healthier, more peaceful state of being.

Hair Loss

Hair loss is completely normal; in fact, the average person loses 50-100 hairs a day to make room for new growth. However, according to the Mayo Clinic, there are several types of hair loss associated with high levels of stress:

• Telogen Effluvium: This occurs when stress causes a large number of hair follicles to enter a resting phase prematurely, leading to hair loss when washed or combed. Within months, these hairs will fall out in clumps.
• Alopecia Areata: Stress is one of the many triggers for alopecia, a condition where the body’s immune system attacks the hair follicles, leading to hair loss.
• Trichotillomania: In response to stress, you may develop an irresistible urge to pull out hair from your scalp, eyebrows, or other areas of your body. This behavior is often a way of coping with stress.

Low Libido

Stress can cause hormonal changes that result in a decreased sex drive, erectile dysfunction, irregular menstrual cycles, and missed periods. It can also distract you from sexual desire altogether. Sometimes, it’s hard to think about intimacy when you’re overwhelmed by a growing to-do list or caring for a sick child.

Constantly Getting Sick

Long-term stress weakens the immune system, making you more vulnerable to infections. Stress triggers the release of hormones that can reduce white blood cells, increase inflammation, and suppress the immune system. It can also cause the immune system to become dysregulated, making it less effective at fighting infections and leading to more frequent illness.

Headaches

You may not have been paying attention, but when you stop and think about it, you may have had a headache for quite a while now. This is a common but often overlooked sign of stress. Stress headaches, also known as tension headaches, can cause tenderness in the scalp, neck, and shoulders, sensitivity to light and sound, or a constant ache or pressure on both sides of the head. These headaches can last anywhere from 30 minutes to several hours, and if you’re under sustained stress, they can persist for months at a time. You should always consult a doctor to rule out other issues but stress can play a part here.

Missed Periods

Significant, long-term stress can impact your hormones, which may result in changes to your ovulation and menstrual cycle. For short-term stress, your period may be delayed for a few days, but it will typically get back on schedule afterward. For women dealing with chronic stress, their periods might not return for several months. Along with delayed periods, stress can also negatively affect your ability to conceive.

An Upset Tummy

Stress can disrupt the normal functioning of your digestive system, leading to symptoms like nausea, bloating, cramps, diarrhea, constipation, or indigestion. This happens because of the well-established connection between the brain and gut, where stress hormones can directly affect digestive muscle contractions and acid production in the stomach. The result can be abdominal pain, heartburn, nausea, diarrhea, and constipation.

So, What Now?

While stress can lead to a number of physical symptoms, the treatment for all of them is essentially the same: stress management. Until the source of your stress is dealt with, the symptoms will keep returning.

In today’s society, it can be hard to simply ignore or minimize the source of stress. You may be stressed because of a job you can’t quit, difficult family dynamics, a long daily commute, or a number of other valid reasons. For the situations where you can make short-term changes, here are some effective stress management strategies:

Get Really Good at Prioritization

One of the primary reasons we feel stressed is because we have too much to do and we try to tackle everything at once. But the truth is, not every task holds the same level of importance, and we can experience emotional and mental relief when we focus on the few tasks that matter most. Take a look at your current to-do list and ask yourself:

• What tasks are necessary (work, groceries, cooking, picking up kids from daycare)?
• What tasks help me accomplish my personal goals?
• What tasks feel urgent and actually are urgent?
• What tasks feel urgent but are not truly urgent?
• What’s the true deadline for all of these tasks?
• What tasks can I delegate?

You’ll likely find that many items on your list are ranked highly in your mind, but they’re not necessary, urgent, or something you need to handle yourself. Focus on the tasks that are necessary, genuinely urgent, and aligned with your personal goals and values. For the work that can wait, consider deprioritizing it, or delegate it to others—whether that’s your roommate, family members, coworkers, or even external help, like a cleaner or lawn care expert if you can afford it.

Care for Your Body

When it comes to managing stress, physical health plays a huge role. Start with small steps to focus on regular exercise, a nutritious diet, and sufficient sleep. While overhauling your entire exercise routine and diet can be tough to fit into your busy life, even small changes over time can have a positive effect on your stress levels.

Exercise helps prevent headaches, relieves stress, and promotes the release of endorphins that improve mood and lower stress hormones like cortisol. A diet rich in fruits, vegetables, and whole grains supports energy levels, enhances stress management, and promotes overall well-being. Additionally, getting enough sleep is crucial; insufficient sleep increases stress and triggers the release of stress hormones. Together, these habits improve blood flow, provide a healthy outlet for tension, and create a calmer state of mind.

Rest Well

Rest may feel impossible at times, but burnout is inevitable without proper rest. Rest isn’t the same as sleep. While sleep is essential for cognitive function and overall health, rest refers to any activity aimed at increasing physical or mental well-being. This can include active rest, like taking a walk outside, or passive rest, such as taking 10 minutes to sit down and breathe deeply. No matter how you choose to rest, these daily behaviors help you recover and recharge from both physical and mental exertion. In fact, better rest is linked to improved physical and mental health, greater concentration and memory, a healthier immune system, reduced stress, improved mood, and even better metabolism.

Make a Plan for Change

You may not be able to change your stressors today, but perhaps you can start planning for change in the near future. Take some time to reflect on the source of your stress and think about how you can make tangible changes to improve the situation. For example, if your job is burning you out, you can start applying for two jobs each day. If your long commute is causing stress, begin saving for a home closer to work. You might ask your community to help babysit so you can take on a side gig and reduce student loan debt. If the source of your stress is health-related, commit to seeing a doctor and following your treatment plan.

We understand that you may not be able to change everything right away, but with creativity, patience, and resourcefulness, you can begin to shift the balance. Stress doesn’t have to dominate your life forever, friend!

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