Many people are familiar with the concept of stress. We say things like “I’m so stressed out” or even, “stop, you’re stressing me out”. The word stress can be a more comfortable way to acknowledge various other emotions such as: overwhelm, anxious, worried, nervous, apprehensive, and so on.  What most aren’t aware of regarding stress, is the insidious, cumulative nature of stress. 

We recognize it when it’s all but too late.  

For example, car owners should be aware of two different warning lights on their dashboards, routine maintenance lights and critical “get me to the car shop NOW” lights. Maintenance lights alert the owner that service is needed (i.e. an oil change, fluid flush, tire rotation…etc). These service items tend to be inexpensive if the owner is diligent about regular maintenance in a timely manner.

If you’re like me, the light I dread is the “check engine” light. This light  is usually associated with a few more zeroes  at the end of the mechanic’s bill of service, and is the result of a  car that isn’t well maintained. We, as humans, are more like our vehicles than you’d expect. 

When pushed past proper maintenance, our “check engine” light may look like an explosion  of  anger at a friend or loved one. It may also look like shutting down, both emotionally and physically. There are many “maintenance” indicators that, if we pay attention to them, can avoid an explosion or shut down. 

To ensure you are running at your best, and before you incorporate more “maintenance” (like self-care) into your life, you have to be able to identify some of the early stress indicators. These indicators are organic in nature and occur within our physical body, or are more mental/emotional in nature and manifest in a variety ways.  

Physical Stress Indicators:

• Poor sleep quality: This indicator is one that many people begin to notice first. They either have difficulty falling, or staying asleep.  This may be due to physical restlessness and/or mental restlessness. Have you ever had those 3am intrusive thoughts, excessive worries about what the next day is going to bring, or thinking back over the day and asking oneself “did I forget something” or “did I do something wrong”?  
• Decreased or Increased Appetite: Sometimes “mindless eating” or skipping a meal entirely is a sign we’re already reaching a type of shut down.  We’re not attuned with our body’s hunger and fullness cues because our thoughts are preoccupied with various stressors. 
• Somatic or physical symptoms: These may present as headaches and/or migraines, nausea or “butterflies in the stomach”, and achy joints due to inflammation. In rare cases, “tunnel vision” may occur as this (and nausea) may be part of the sympathetic nervous system response to stressors, which reacts to actual or perceived threats to life or our livelihood.  Acne can also be a physical sign of stress due to changes in hormones. 
• Unexplained Fatigue (feeling “tired” regardless of how much sleep you get) : Physical exhaustion impacts our posture, stride or movement cadence, and how long it takes to complete typical day-to-day tasks.   . 

Mental/Emotional Stress Indicators:

• Emotional fatigue/ Lack of Care:  Becoming apathetic, “numb” and even hopeless are signs of being under stress for too long. 
• Disproportionately Triggered:  When you are more activated by small or even benign stressors where the reaction doesn’t seem to fit the trigger, you may be stressed.  Irritability, lessened frustration tolerance and/or less patience are signs too much stress is building. 
•  Inability to maintain focus or increased distractibility:  “Cognitive fog” or difficulty remembering information,  losing track of items, or misplacing them all together due to lack of mindfulness may also be an early stress indicator

So what “routine maintenance” can you do, to protect yourself against stress or to address your stress before you blow your mental engine and shut down completely?

How to Counteract Stress: 

• Daily uplifts: do things that make you happy (eat a good meal, spend time with friends, do leisure activities, spend time in nature, etc.)
• Develop healthy coping strategies: exercise, talking about problems, self-care, journaling, relaxation techniques are all positive actions that help to reduce or manage stress and other uncomfortable emotions.
• Recognize and Nurture Protective factors: financial stability, good physical health, supportive family, motivation to succeed, and education are individual characteristics or life circumstances that protect you from stress 

Daily Steps You Can Take to Maintain a Positive Wellbeing:

• Be kind to yourself: encourage rather than criticize yourself.
• Learn a new skill/take up a new hobby: increase your interests and confidence.
• Help others: get involved with the community or simply help someone out you know.
• Eat healthy: eat regularly, including breakfast, eat fruits and vegetables, and drink plenty of water.
• Exercise regularly: be active, get outside, and find an activity you enjoy doing.
• Connect with others: make regular contact with family and friends and stay in touch.
• Relax: make time for yourself, breathe, and engage in enjoyable self-care activities.
• Balance sleep: get into a sleep routine and engage in healthy bedtime habits.
• Beware alcohol and drugs: avoid using alcohol or drugs, it will only add to your problems.
• Accept “it is as it is”: learn to notice distressing thoughts and feelings, instead of fighting them and allow those thoughts and feelings to just be- they will pass.

Reducing stress takes time and effort, so don’t expect a “quick fix.” Give yourself time and space to make a plan for how you can reduce stress and implement changes one at a time. Too many changes at once will make your new routine harder to commit to, but by making small, habitual changes, you will see your stress levels lower.

Still feeling like your check engine light is flashing? Then it may be time for you to visit a mental mechanic. Our team will help you set realistic, achievable goals that will set you up for long-term, stress-free success. Turn your stresses into yesses! What are you waiting for?!