Recognizing and Communicating Stress

It is important to note the signs and symptoms of high stress in yourself and your relationships. When life gets busy, you may miss common stress and well-being clues. Stressors in life are normal, but too much stress over long periods of time can negatively impact your mental and physical health. 

Common stress clues

Take a look at this list. Are there signs or symptoms that you recognize? Are there any that you did not know about?

• Physical: Stomachaches, feeling tired, frequent illness (e.g. common cold) muscle aches
• Emotional: Panic attacks, feeling irritable, feeling depressed
• Behavioral: Overconsumption (food or other substances), difficulty concentrating, trouble sleeping

Now that you have a better sense of what to look for, consider what your stress clues might look like for you. To manage stress in your life proactively, try creative ways to remind yourself of your stress clues and coping options. 

Color-code your stress clues in five steps

To get started, you can give your clues a color, for example, and then map each one to a favorite coping strategy on paper. Once completed, you can use this sheet or even share it with others you care about for accountability. Here’s how:

1. Grab a sheet of paper and art supplies.
2. Write five ways stress shows up for you.
3. Choose two colors, one for low levels of stress, and one for high stress. Circle or mark which stress clues show up when you have low levels versus high levels of stress,
4. Select two coping strategies for each level of stress you experience. Use the list below or write your own.
5. Hang the paper somewhere in your space as a daily reminder

Identify coping strategies

Here is a list of research-backed coping strategies for stress management. Add your own strategies to this list.

• Consistent sleep routine. Stick to a regular sleep schedule of seven or more hours each night to support physical, emotional, and spiritual health.
• Balanced nutrition. Eat nourishing foods that support energy and emotional stability.
• Body movement. Walking 30 minutes per day to boost mood and reduce stress.
• Boundary setting. Decide what must get done now and what can wait. Say no to new tasks if you feel they’re too much.
• Tap into social connections and community. Surround yourself with positive, healthy people. Ask for help when you need it.
• Show compassion for yourself. Note what you’ve accomplished at the end of the day, not what you didn’t accomplish.
• Plan joyful activities. Schedule hobbies or interests that bring you happiness and fulfillment.
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References

1. American Psychological Association, “How stress affects your life” (2013, revised 2024) apa.org/topics/stress/health
2. American Psychological Association, “Stress effects on the body” (2018, revised 2024) apa.org/topics/stress/body
3. National Institutes of Health, “Emotional Wellness Toolkits” (2022) nih.gov/health-information/emotional-wellness-toolkit