When stress becomes acute: Warning signs from your body and mind

The life of a modern person is full of challenges: work, relationships, family, social obligations, and the constant feeling that you have to be everywhere and do everything. Sometimes this becomes the norm, but the body and mind cannot constantly withstand such a load. Sooner or later, acute stress may occur in response to it — not just fatigue or a bad mood, but a signal that it’s time to take care of your health. Here are some signs that you might be experiencing it right now.

7 signs you’re experiencing acute stress

1. You feel tired, even if you sleep a lot

Do you get enough sleep, but in the morning you feel exhausted, and by the evening you’re running out of energy anyway? This is one of the first signs of acute stress. The body is working at its limit in this state, and cortisol levels are off the charts, which can make you irritable and nervous, feeling constantly tired. To cope with this, try to maintain a stable sleep pattern: go to bed and get up at the same time, even on weekends.

Minimize the use of coffee, energy drinks, and time in front of gadgets in the evening so that the nervous system has time to relax. It is useful to introduce small relaxation habits, such as a warm bath, stretching, breathing exercises, or meditation, before bedtime. Even ten minutes spent solely on yourself and your health will help reduce cortisol levels and improve recovery.

2. You often experience headaches and muscle tension

Tension in the neck, shoulders, and back of the head, and sometimes sudden headaches, are not always a sign of a cold or migraine. Visit . A F R I N I K . C O M . For the full article. Stress causes muscles to be in constant tone and blood vessels to contract, causing painful sensations.

To relieve the condition, it is useful to stretch your muscles regularly and do simple exercises for the neck and shoulders several times a day. Progressive muscle relaxation is also effective when you consistently strain and relax each muscle group, starting with your toes and ending with your face. Additionally, massage and warmth help: a hot shower or a hot water bottle relieves cramps, improves blood circulation, and gives a feeling of relaxation.

3. Your mood is “floating”, and you easily get annoyed

If you notice that you have become too sensitive, often irritated for no apparent reason, then this is a clear stress signal — it changes the work of neurotransmitters in the brain, making you more vulnerable to emotional outbursts. To deal with this, it is useful to notice what caused irritation or anxiety to understand your triggers and reduce their impact. Breathing techniques, such as the 4-7-8 method, where inhaling lasts four seconds, holding your breath for seven seconds, and exhaling for eight seconds, help reduce nervous tension. Regular physical activity, even an elementary walk, also reduces cortisol levels and improves mood.

4. You have digestive problems

Stress affects the functioning of the gastrointestinal tract as much as the nervous system. You may notice that you experience nausea, bloating, diarrhea, or constipation more often, and your appetite has changed dramatically. This is because stress slows down or accelerates the work of the gastrointestinal tract, disrupts the balance of microflora, and affects the production of gastric juice.

To maintain digestive health, keep an eye on your diet, giving preference to vegetables, fruits, protein, and complex carbohydrates. Try to eat regularly, even if you don’t have an appetite. It is also important to drink enough water to normalize the digestive tract and promote the elimination of toxins.

5. It’s hard for you to remember things and concentrate

Acute stress overloads the brain, which can cause you to forget simple things, lose the thread of thought, and face difficulties in making decisions. The thing is, when you’re under intense stress, your body’s resources are focused on survival, not cognitive functions. To help yourself, take regular pauses in your work, alternating an hour and a half of concentration with a short rest. Mental practices that help focus on breathing, body sensations, and the present moment are also useful, improving attention and focus.

6. You get sick often

If you get colds more often or can’t recover from an illness for a long time, this may be due to stress — high cortisol levels suppress the immune response, so the body becomes more vulnerable to viruses and bacteria. To support the immune system, it is important to monitor nutrition, proper sleep, and moderate physical activity. Try to avoid overwork and find time to relax, whether it’s outdoor walks, quiet evenings without gadgets, or short afternoon siestas. Body recovery should be a priority, even if it seems like everything needs to be done.

7. You’re experiencing feelings of anxiety and panic attacks

Acute stress can cause sudden anxiety for no apparent reason, and sometimes escalate into panic attacks accompanied by rapid heartbeat, shortness of breath, trembling, and sweating. If such symptoms recur, it is a direct signal that the body and psyche need help. To deal with anxiety, learn to recognize triggers, capture moments of anxiety, and your reactions to them.

Breathing practices in case of panic, such as slow inhalation through the nose with a short delay and calm exhalation through the mouth, help calm the nervous system. It is important to note that if anxiety becomes regular, do not delay contacting a specialist: a psychologist, psychotherapist, or psychiatrist will help reduce anxiety and teach you how to control symptoms.