Symptoms of stress and self-help
Stress is a natural reaction to challenges in life, but when it becomes chronic, it can have serious consequences for our mental and physical health. It is important to be able to recognise the symptoms of stress and take steps towards self-help before it develops into more serious conditions.
What is stress? An in-depth introduction
Stress is a natural biological reaction that has existed in the human nervous system since prehistoric times. It has helped us react quickly to dangers – the classic “fight or flight” response. But today many people are exposed to prolonged stress, which the body and mind are not designed to handle for longer periods. That can have major consequences for both physical and mental health.
According to Sundhed.dk, stress arises when the demands from oneself or the surroundings exceed the resources we have available. That may be unrealistic demands on oneself, perfectionism, work pressure, conflicts, illness, financial problems or major life changes. The body reacts by releasing stress hormones such as cortisol and adrenaline, which temporarily increase our alertness, pulse and muscle tension.
It is important to distinguish between short-term and long-term stress. Short-term stress can be motivating and help us perform better – for example before an exam or a deadline. Long-term stress, on the other hand, can cause a range of symptoms and imbalances in the body, including:
- Tiredness and sleep problems
- Pounding heart and headaches
- Reduced concentration and memory
- Anxiety, unease and irritability
- Stomach problems and tension in the body
According to the Danish Mental Health Fund (Psykiatrifonden), studies show that stress over longer periods can increase the risk of depression, anxiety, cardiovascular disease and burnout. It is therefore crucial to take stress seriously – both as an individual and as a society.
Stress does not only affect the individual – it also has major economic and societal consequences. According to the Economic Council of the Labour Movement (AE), stress is estimated to cost Danish society billions annually in sick leave, reduced productivity and early retirement.
At Den Kognitive Diamant I work with stress using a cognitive and metacognitive approach. That means I focus on how your thoughts, interpretations and habits play into the stress response – and how you can change them to regain balance. Fortunately, there is a lot you can do yourself. In the rest of this blog post I guide you through practical strategies and exercises you can use if you want to help yourself out of stress.
Signs of stress: How to recognise the warning signs
Stress rarely comes out of the blue. The body and mind typically send early warning signals – small nudges telling us that something is out of balance. The problem is that many overlook these signals in a busy everyday life. It is therefore important to know and listen to the physical, psychological and behavioural symptoms of stress before it develops into a stress reaction or even sick leave.
According to Sundhed.dk, the Danish Mental Health Fund and the Danish Health Authority, the symptoms vary widely, but the most common signs of stress are:
Physical signals
- Pounding heart
- Tightness in the chest
- Muscle tension (especially in the neck and shoulders)
- Headaches
- Stomach problems
- Tiredness and sleep disturbances
Psychological signals
- Irritability and a short fuse
- Anxiety or unease
- Lower self-esteem
- Feeling overwhelmed
- Difficulty concentrating and memory problems
Behavioural signals
- Withdrawal from social relationships
- Increased use of stimulants such as coffee and cigarettes, or of alcohol
- Reduced desire for sex
- Frequent absence or inefficiency at work
- Avoidance behaviour and procrastination
Stress symptoms develop gradually, and they can vary from person to person. Some first experience the physical signs, while others mainly notice changes in mood and thinking. However they show, it is crucial not to ignore them.
At Den Kognitive Diamant I often see clients who only seek help when the body finally says no – when sleep is gone, energy has evaporated, and it feels as if the thoughts are going round in circles. But you do not need to wait that long. By reacting to the early signals and working on stress prevention – for example through mental training, mindfulness or sessions with a psychologist – you can regain balance in time.
Self-help for stress: What can you do yourself?
When you notice signs of stress, it is important to take your own wellbeing seriously and act in time. Self-help for stress is not about “pulling yourself together”, but about creating room for recovery, reducing strains and actively supporting your nervous system in finding calm again. There are several well-documented methods you can use to help yourself – both preventively and when the stress has already set in.
1. Create structure in your everyday life
Stress thrives in chaos. So it is a great help to create a stable daily rhythm with regular meals, bedtimes and breaks. A simple daily schedule with room for both tasks and rest can give the brain predictability and security – and reduce the feeling of being overwhelmed.
According to Sundhed.dk, one of the most important preventive factors against long-term stress is precisely creating clarity and rhythm in everyday life.
2. Prioritise recovery
Your brain and body need recovery to restore balance. That applies especially to sleep, but also to breaks during the day. It may be short screen-free breaks, walks in nature or quiet moments with music. Avoid overstimulation, and allow yourself to unplug – without a guilty conscience.
According to the Danish Mental Health Fund, one of the most frequent causes of prolonged stress patterns is that recovery is deprioritised in busy everyday lives.
3. Use your breathing as a tool
Calm and conscious breathing activates the parasympathetic nervous system, which promotes calm and relieves stress. You can use simple breathing exercises, for example inhaling for 4 seconds, holding your breath for 4 seconds and exhaling for 6-8 seconds. Just a few minutes of focused breathing can reduce symptoms such as unease, a pounding heart and racing thoughts.
An article by Aarhus University Hospital recommends breathing exercises and mindful awareness as part of daily self-regulation and stress management.
4. Practise mindfulness and mental training
Mindfulness and mental training have a well-documented effect on stress. They can help you direct your attention to the present moment and break automatic, stress-provoking thought patterns. They strengthen your mental flexibility and creates inner calm.
5. Talk to someone
Sharing your thoughts and worries with someone you trust – a friend, a family member or a professional – can be a huge relief. Many find that this in itself reduces the feeling of loneliness and helps them get an overview of the situation. You do not need to have the answers – just saying things out loud is often an important first step.
Self-help for stress is about being gentle with yourself and making room for recharging. It is neither selfish nor weak – on the contrary, it is an expression of strength and responsibility when you take your wellbeing seriously and respond actively to your body’s signals.
Closing thoughts
Stress is not a sign of weakness – it is a human reaction to overload. But that does not mean you have to put up with it. On the contrary. When you become aware of the body’s and mind’s signals and act in time, you can both prevent and relieve stress.
By working with techniques such as mental training, structure in everyday life, breathing exercises and mindfulness, you can gradually re-establish calm and balance. And you do not need to manage it all alone. Many benefit from getting support to decode patterns, handle racing thoughts and get concrete tools to strengthen their mental health.
At Den Kognitive Diamant I offer help if you are experiencing stress – whether you are in the middle of a busy working life, have been on sick leave with stress, or simply want to prevent future strains. I work with cognitive therapy and metacognitive tools and tailor the treatment to your needs.
