At a glance:
- Mental stress usually results in physical manifestations like fatigue, headaches, and muscle tension.
- Stress also causes digestive issues, sleep disorders, appetite changes, and a weakened immune system.
- Relaxation techniques, deep breathing, balanced nutrition, and sleep habits help to eliminate the tension effects.
- Early detection of symptoms and taking the professional route can promote mental and physical health.
It has been believed that the mental health and physical health are totally different from each other. However, our minds and bodies are connected, which means that when one is struggling, another part automatically shows some symptoms. So, when your mind is working with different things like anxiety, stress and other emotions, you can feel the signals in your physical health that something is not right.
As a result, you need to recognise how your body reacts when your mind is under the pressure. This can be your first step in managing and overcoming both physical and mental health issues. Likewise, if you are facing such responses frequently, it is advised that you seek professional coaching help for your mental health.
In this blog, we will discuss the common physical responses to various mental struggles. We will also cover what these symptoms are telling you.
Muscle Pain and Tension
Muscle pain and tension are one of the most common physical symptoms when your mind is struggling. Have you ever noticed that you have a stiff neck, aching shoulder or other muscle tension after having a stressful day?
Whenever you face stress and pressure, your body produces various stress hormones like Cortisol, which are known to cause tightness and discomfort in muscles.
To address such issues, you can try muscle relaxation techniques like gentle stretching and yoga whenever possible. You should also take some time off and relax to avoid making this symptom worse.
Digestive issues
Our guts are considered as our second brain because of their close connection with our emotions. So, whenever our mind is struggling with problems and conditions, it is common to have symptoms like mild to hard stomach pain, nausea, and bloating.
Although these symptoms are hard to control, you can do a few things to avoid them or at least reduce the effects. For instance, you need to focus on a balanced diet and stay hydrated whenever you are facing mental issues. Yes, it is easier said than done but you need to try your best. Moreover, practice mindful eating and other easy exercises.
Headaches and Migraines
Mental struggles can cause severe and or frequent headaches and migraines. Migraines and tension headaches are caused by physical and emotional tension related to worry or anxiety. Tension headaches typically result from prolonged states of stress, poor posture, or clenching your jaws.
There is no concrete remedy for the migraines, however they can be treated to a certain extent. First and foremost, you can reduce your screen time and rather focus on relaxation. Likewise, you can engage in meditation and deep breathing.
Increased Heart Rate
Have you experienced a sudden ache or racing heart? Or you might have felt random chest tightness. All of these risks are very concerning and alarming. Sometimes it can be a symptom of severe conditions like heart attack and high blood pressure. Other times, it is due to the stress.
Anxiety and stress are often known to trigger the fight-or-flight response. This trigger leads to an increased heart rate and shallow breathing. While occasional stress-related palpitations are normal, if you experience persistent symptoms, then it is ideal for you to visit a doctor.
Although it is advisable to seek professional medical help, you can start with a slow and deep breathing exercise like Box breathing, which includes inhaling for four seconds, holding for four, exhaling for four, and again holding it for four seconds.
Fatigue and Sleep Disturbance
When you have mental struggles, you can be exhausted. If the stress is chronic, it can lead to long-term issues like insomnia, poor sleep quality, fatigue, and inability to concentrate. This means it is not uncommon for you to wake up frequently at night and be unable to sleep again. Moreover, you might feel unrested even though you have enough sleep.
To mitigate this problem, you need to establish a calming nighttime routine and limit your exposure before going to bed. Finally, you need to consider mindfulness or journaling before bed to ease a busy mind.
Appetite Change
Change in appetite is another common response to a struggling mind. For instance, you can either have a loss of appetite or you might turn to food as a means of comfort, both of which are not healthy. Emotional eating can lead to weight gain, while extreme appetite suppression may result in nutritional deficiencies. These issues pose long-term physical health issues.
To solve the appetite change, maintain regular, balanced meals and listen to your body’s hunger cues rather than emotional triggers.
Frequent Illness
When you’re mentally struggling, your immune system can become weaker, making you more susceptible to colds, infections, and recovery periods. Chronic stress leads to inflammation in the body, which can result in a higher risk of illness.
To address these responses, you can support your immune system with good nutrition, regular exercise, and stress management techniques like meditation or engaging in hobbies you enjoy.
All in all, for many years, physical and mental health used to be two different things, but now we realise that they go hand in hand. When your head is working to resolve stress, anxiety, or emotional distress, your body will tend to reflect that distress in symptoms.
Having the ability to catch those signals early will enable you to take proactive steps towards regulating your well-being.
By addressing mental health through relaxation, mindfulness, a healthy diet, and professional advice when needed, you can boost both your mental and physical health. If the symptoms persist or interfere with normal living, a meeting with a mental health coach or specialist might permit you access to measures that bring back balance and good health.
Discovering the physical signs of mental tension is the beginning of better health. If you experience recurring symptoms, it’s time to take action.
Book a free discovery call to discover how a Quality Mind program can support you on your journey to better mental well-being. We can work together to enable you to break free from stress and take back control of your health.
