What Are the 5 Warning Signs of Stress?
We all feel stressed sometimes, it’s part of being human. A little stress can even be helpful when we need to focus or get things done. But when stress sticks around for too long, it can start to take a real toll on your body and mind.
The tricky part? Stress doesn’t always show up as just feeling stressed. Sometimes, it hides in your habits, your sleep, or even your digestion. Let’s talk about five common warning signs that your stress levels might be getting too high, and what you can do about it.
1. You Feel Tired All the Time
Ever wake up after a full night’s sleep and still feel exhausted? That’s often your body’s way of saying it’s been running on stress hormones for too long.
When you’re under constant pressure, your body releases cortisol and adrenaline (your “fight or flight” hormones). At first, they give you energy. But over time, they wear you out. It’s like leaving your car running all day, eventually, the tank runs dry.
What helps:
– Prioritise rest (yes, real rest, not scrolling on your phone).
– Try gentle movement like walking or stretching instead of high-intensity workouts when you’re already drained.
– Support your energy with nourishing foods and steady blood sugar (avoid skipping meals).
2. You’re More Irritable or Emotional
If you find yourself snapping at small things, crying easily, or feeling anxious for no clear reason, stress could be behind it.
When you’re overwhelmed, your nervous system becomes hypersensitive. That means even little things (like noise, mess, or someone’s comment) can feel too much. You’re not crazy or overreacting; your system is just overloaded.
What helps:
– Take short breaks throughout your day to reset your nervous system.
– Breathe deeply, slow, gentle breathing tells your body it’s safe.
– Get outside. Nature literally lowers cortisol levels.
3. Your Sleep Is a Mess
Can’t fall asleep because your mind won’t stop racing? Or waking up at 3am and struggling to get back to sleep? Stress might be the reason.
When cortisol (your stress hormone) stays high into the evening, your body stays alert even when you’re exhausted. This can throw your sleep rhythm out of balance.
What helps:
– Create a calming bedtime routine (dim lights, herbal tea, no screens for 30 minutes before bed).
– Try journaling before bed to clear your mind.
– Limit caffeine after midday (it lingers longer than you think).
4. Your Digestion Feels Off
Bloating, constipation, loose stools, or butterflies in your stomach, your gut is often the first place to show stress.
That’s because your gut and brain are deeply connected through what’s called the gut-brain axis. When your body is in fight-or-flight mode, digestion slows down (because your body is prioritising survival, not food processing).
What helps:
– Eat slowly and chew well, this signals safety to your nervous system.
– Avoid eating on the go or when upset.
– Include calming herbal teas like chamomile or peppermint after meals.
5. You Get Sick More Often
If you catch every cold that goes around, stress might be lowering your immune defences.
When your body is constantly releasing stress hormones, it diverts energy away from immune function. Over time, that makes you more vulnerable to viruses, inflammation, and slower recovery.
What helps:
– Support your body with nutrient-rich foods (especially vitamin C, zinc, and magnesium).
– Prioritise rest and hydration when you feel run down.
– Do one thing daily that helps you actually relax, read, stretch, journal, or just breathe.
Stress Isn’t the Enemy
It’s your body’s way of protecting you. But when it becomes constant, it can start to break you down from the inside out.
The first step to healing is awareness. If these signs sound familiar, your body might be asking for slower mornings, better boundaries, and more moments of calm.
You don’t have to fix everything overnight. Just start by listening. Your body is always talking, stress is just one of the ways it asks for care.