If the smoke alarm in your house were beeping frantically, you’d spring into action. If your car alarm started whirring loudly, you’d investigate.
And if a tornado warning were issued for your neighborhood, you’d almost certainly take cover. Yet we’re not so fast, experts agree, to react to the alarm bells ringing in our own bodies, letting us know we need to slow down.
“The problem is, we become conditioned early on to stop listening to our bodies,” says Jennifer King, an assistant professor of applied social sciences and assistant
1. Emotional Changes
If you haven’t taken a break and need one, you might notice emotional changes. You may feel gloomier than usual, and experience increased anxiety.
“Your mood can absolutely be affected,” says Dr. Gerda Maissel, a physician in New York’s Hudson Valley who works as a patient advocate. Your thoughts might start “circling” or whirling around in a loop, and you may feel like you can’t remember things or find the name for something.
Stress can also deter you from enjoying activities you once relished. Haven’t opened a book you’d been looking forward to? No longer interested in that half-finished knitting project? Consider it a hint that something is off.
People who desperately need a break sometimes lose the ability to engage in basic self-care like exercise and eating well, Maissel says.You might also feel engulfed by a sense of overwhelm. People with chronic stress often struggle to cope with issues big and small. “I call it tipping,” Maissel says.
You might become tearful, have outbursts, and find it difficult to make simple decisions because you’re so overwhelmed.
2. Strained Relationships
Have you noticed new stress in your relationships with various people? Maybe you’re grumpier than usual, snapping at colleagues or blasting your horn at other drivers.
“You might notice you’re feeling a little more irritable or cranky,” King says. If you’re isolating yourself more than usual, this can also be a sign of stress. If a friend or family member approaches you about your mood, try not to get defensive or brush off their concern. Often, others notice the warning signs before we do.
3. Frequent Illness
Stress can affect all of the body’s systems, says Ashley Fields, a therapist in Indianapolis specializing in women’s issues and perinatal mental health.
Research suggests stress can weaken the immune system, causing you to get sick more frequently. “I have grad students who often tell me that right after they graduate, they get a cold or some type of sickness,” says Fields, who teaches masters-level social work at Indiana University–Purdue University Indianapolis. “It’s almost like their bodies finally stop running at high alert and need to heal.”
4. Stomach and Sleep Issues
Stress can lead to digestive difficulties like an upset stomach, constipation, or indigestion, as well as appetite changes that cause weight gain or loss.
Stress often causes muscle tension, triggering headaches, jaw pain, and back and shoulder pain. “We don’t always realize how much tension we’re holding in our bodies until we make it a point to intentionally observe what we’re feeling and where,” Fields says.
Your sleep might be affected, too. Feeling more tired than usual? Or maybe you’re sleeping fine but still feel exhausted when you wake up. Both are likely cues that you need more rest and relaxation.
Long-Term Effects of Ignoring Stress
When we develop “tunnel vision” and focus solely on our daily obligations, our body starts “begging us to slow down,” says Dr. Christopher Thompson, a professor of medicine at Harvard Medical School. Ignoring these signals leads to “a lot of our modern health problems.”
Consider that when we perceive a threat, we enter fight-or-flight mode, releasing cortisol and adrenaline.
While this is helpful for short-term emergencies, prolonged stress without relief leads to chronic health issues. Chronic stress is associated with high blood pressure, heart disease, Type 2 diabetes, and arthritis.
Another effect is weight gain, as cortisol can increase blood sugar and affect insulin levels, leading to belly fat and other weight gain.
Taking a Break Doesn’t Have to Mean a Vacation
Make it a habit to check in with yourself daily about how you’re feeling and what you need. Just thirty seconds will suffice. “It’s a pulse on how you’re doing,” Fields says, helping you make meaningful lifestyle changes.
If your body is pushing you toward a break, don’t let it create more stress. You don’t necessarily need to take a week off work.
Claiming just a few minutes of downtime throughout the day can make a difference. Shut your phone off for 5 minutes, draw in an adult coloring book, or call someone you love. Fields suggests quick breathing exercises: breathe in for three to five counts, then exhale for the same number.
Short breaks centered around movement can also help. Maissel aims to climb 20 flights of stairs daily, taking short breaks throughout the day to move around and reduce stress.
“Instead of saving up for a big dose of calm and relaxation, think about how you can strategically and intentionally pepper breaks throughout your day,” King says.
Taking brief respites can help your body metabolize stress and prepare you for whatever comes next.
Wrap up
Recognizing and responding to your body’s signals for a break can prevent long-term health issues and improve your overall well-being.
By paying attention to emotional changes, strained relationships, frequent illness, and stomach and sleep issues, you can take proactive steps to manage stress and maintain a healthier lifestyle.
