How to Check Your Stress Levels (In a Simple, Real Life Way)
You probably know what stress feels like, but do you actually know how to check if your stress levels are too high?
Most people don’t.
We just push through, keep going, and hope the feeling passes.
But your body gives you clear signs, and once you know what to look for, it’s much easier to understand what’s really going on.
1. Start with the basics: How does your body feel?
Your body is often the first place stress shows up, even before your mind notices.
Ask yourself:
– Do I feel tense?
– Is my jaw tight?
– Are my shoulders raised?
– Do I get headaches?
– Is my heart beating faster?
These are early signs your body is in fight or flight.
If your muscles feel like they’re always on, your stress levels might be high.
2. Look at your sleep, it tells the truth
Sleep is one of the clearest ways to check your stress level.
Signs your stress is too high:
– Trouble falling asleep
– Waking up at 2–3am
– Restless sleep
– Feeling tired even after a full night
– Waking with a racing mind
Your nervous system stays alert when stress hormones like cortisol are elevated.
Think of it like your body saying, “We can’t relax yet, we’re not safe.”
3. Check your mood and reactions
Stress doesn’t always feel like stress.
Sometimes it shows up as:
– getting irritated easily
– feeling overwhelmed by small things
– snapping at people
– crying out of nowhere
– feeling flat or unmotivated
– feeling anxious or restless
If little things set you off, your stress bucket is probably too full.
4. Notice your energy levels
High stress can make you feel:
– wired (but tired)
– buzzy but exhausted
– completely drained
– like you need coffee to function
– like your body is shutting down by afternoon
If your energy feels unpredictable, stress could be the reason.
5. Look at your digestion
Stress affects your gut more than most people realise.
Signs your stress is too high include:
– bloating
– a tight stomach
– nausea
– constipation
– diarrhoea
– appetite changes (too hungry or not hungry at all)
Your gut and nervous system are connected. When one is stressed, the other reacts.
6. Watch your habits
Stress changes what you do, not just how you feel.
Have you been:
– craving sugar or carbs?
– eating less or skipping meals?
– drinking more coffee or alcohol?
– scrolling endlessly on your phone?
– avoiding people?
– losing interest in things you enjoy?
These behaviours are coping mechanisms and they often mean stress is too high.
7. Use the “3–minute check-in” test
Here’s an easy way to check your stress level anytime:
Sit still for 3 minutes.
No phone.
Just breathe slowly.
If during those 3 minutes you notice:
– your mind won’t slow down
– your chest feels tight
– your breath feels stuck
– your body feels fidgety
– you feel uncomfortable being still
Your stress system is probably overloaded.
A calm body can sit in stillness.
A stressed one can’t.
8. Check your self-talk
Stress changes the way you think.
Notice if your inner voice sounds like this:
– “I can’t deal with this.”
– “I’m behind.”
– “I’m failing.”
– “Something bad is going to happen.”
– “I don’t have time.”
High stress makes everything feel urgent and heavy.
Your thoughts get louder and harder to control.
9. Look at your cycle (for women)
Your period is a big clue.
Chronic stress can cause:
– irregular periods
– PMS that feels worse than normal
– heavier or lighter bleeding
– increased cramps
– mood changes around your cycle
When stress hormones go up, sex hormones go down.
Your cycle responds quickly.
10. Ask yourself one simple question
This is the easiest, most honest check:
“Do I feel like myself?”
If the answer is “no,” your stress level is probably higher than you realise.
Your body always tells the truth, even when your mind is busy trying to ignore it.
What to do if your stress is too high
You don’t need to fix everything at once.
Try one small calming habit:
– slow breathing
– a short walk
– drinking water
– eating a proper meal
– stretching
– going outside
– turning off your phone
– going to bed earlier
– asking for help
– saying no to something
Little things help your nervous system feel safe again.
Stress isn’t just a feeling
It’s a full-body response.
Once you learn how to check your stress levels, you can catch the signs early and support yourself before burnout hits.
Your body is always talking to you.
Learning to listen is the first step in feeling calmer and more balanced.
Want support in managing your stress levels? Book a consultation with me.