Sometimes we have very clear evidence that we are stressed – it might be triggered by an obviously traumatic life event, or so severe that we have become physically unwell. But, more often than not, we don’t even realise that we are stressed.

Contrary to popular belief, stress is not always a bad thing. In fact, stress is necessary. Without it, we would find it difficult to survive. Our bodies have a natural stress response system, called the hypothalamic-pituitary-adrenal (HPA) axis. This is a system whereby part of the brain, the hypothalamus, perceives stress and communicates with the pituitary gland, setting off a chain reaction of hormonal release, acting finally on our adrenal glands (next to our kidneys).

Our adrenal glands release cortisol, which raises our blood sugar and energy levels so that we can respond to any threat, as well as suppressing what it considers “non-essential” processes, such as digestion, so that we can respond more efficiently.

All of these steps mean that we have a better chance of surviving the perceived threat. The health problems start, however, when this acute stress response is not switched off and, as a result, we perceive constant threat. Our levels of cortisol are permanently high and this has an impact on many systems.

In order to keep our level of perceived threat in check, we have to notice stress, become aware of when things are getting a bit too much and put in a cycle-breaker.

This may sound easy, but realising is not always effortless. When we are stressed, it is natural for us not to take the time to reflect or pause to notice; we feel we just haven’t got the time or energy to “waste” on doing so.

We get into a cycle of thought where everything becomes functional, we lose the joy and attention to detail, and we go into survival mode.

There are some more subtle signs that may show us that we are stressed – and they are reflected in our bodies. So, what are these signs, why do they happen and what can we do about them?

Grinding or clenching your teeth

Known medically as bruxism, jaw-grinding or clenching are often worsened or triggered by anxiety, tension and stress.

It can happen when you are awake or asleep, and is associated with other symptoms like headaches, poor sleep, earache, worn-down tooth surfaces or a painful jaw.

This can happen because certain parts of the body hold physical muscular tension when our acute stress response “flight-or-fight” mode is constantly activated.

We can also experience unconscious tension when we brace our jaw without even knowing it.
It can be helpful to try different relaxation techniques, maintain a regular sleep schedule, avoid chewing gum or hard foods if you have jaw pain, and avoid smoking, alcohol and caffeine.

A trip to the dentist may be useful to assess the surfaces of your teeth or if you have sensitive teeth or pain. They may also recommend a mouth guard or splint that can be worn at night.

Ultimately, the source of your stress needs to be identified and reduced or managed.

Gut symptoms

Stress can cause changes to our appetite, with some of us eating more, and others eating less. It can also cause or aggravate conditions such as stomach ulcers, heartburn, or irritable bowel syndrome.

Some of us may get diarrhoea, while for others the opposite happens, resulting in constipation, pain and feeling bloated. This is because of what we call our gut-brain axis.

Our gut is often called our “second brain” because it contains more than 100 million nerve cells, and it communicates with our brains via the long two-way vagus nerve.

Our gut produces a huge amount of chemicals, which have a significant impact on our mood, and our brain can, in turn, have an impact on our digestive system.

It’s important to keep an eye on your gut symptoms, not only because sometimes we need to see a doctor to ensure nothing serious is going on, but also because it can offer a good insight into our stress levels.

Lowered immunity

Long-term stress causes higher-than-healthy cortisol levels, which can promote inflammation, as well as lowering all of the cells which keep us safe from infection: cells like natural killer cells, lymphoctyes, so-called T cells and antibodies.

This makes us more likely to pick up infections and take longer to recover from them, so if that sounds like you, then it may be worth taking a step back and reflecting on how stressed you feel, and what you can do to reduce tension in your life.

Memory problems

Research has shown that persistently high cortisol levels affect what is called our “working memory” – the part of our memory that lets us hold temporary information or connect it to other information.

Stress can also affect our attention levels because we are distracted, and subsequently find it harder to retrieve information later.

Worry can make us lack focus, which can be interpreted as a problem with memory. Sometimes, low mood or depression can present initially as a cognitive problem because of these effects.

Change in sex drive

When we are constantly tense, our cortisol is chronically elevated, and this can disrupt the balance of some of our other hormones, like testosterone, progesterone and oestrogen – the hormones that contribute to a healthy sex drive.

We are also more likely to be in a state of overwhelm, tiredness and constant hyper-vigilance – all of which reduce our ability to enjoy or engage in sex. This can start a vicious cycle of stress, causing reduced libido, which then can trigger relationship issues – which then cause more stress.

If your sex drive has changed lately, is it because of your stress levels?

Sweating and palpitations

Our fight-or-flight response becomes activated when we are stressed, with the consequent release of adrenaline. This causes our heart to beat harder and faster so that we can respond to a perceived threat.

In doing so, we become more aware of feeling our heart in our chest or throat. If stress is causing this, in most cases our heartbeat is regular but faster because of this sudden release of adrenaline.

High stress hormone levels mean we prepare to run or to fight, generating heat and activating our sweat glands to regulate our body temperature. This combination can make us feel on edge, nervous and unwell, so it is important to identify if it is stress that is the underlying cause, or something else.

Changes to periods

Just as sex drive can be disrupted because of stress, high stress hormone (cortisol levels) can cause a woman’s periods to become irregular or cause changes to the menstrual cycle. This is because the finely tuned hormonal messenger systems that are controlled by the hypothalamus become disrupted, affecting oestrogen and progesterone release and regulation.

We may find we get lighter periods, irregular periods or sometimes periods stop altogether.

Keeping an eye on your menstrual cycle as an indicator of not just your gynaecological health, but also your general health and stress levels, can be very helpful.