Physical Symptoms of Stress: Body, Mind and Mood Signs

Common physical symptoms of stress include headaches, tight or sore muscles, an upset stomach, a racing heart, fast breathing, tiredness, poor sleep and catching colds more often. Stress also shows up in the mind, as worry, irritability and trouble concentrating, and in behavior, such as eating or drinking more, sleeping badly or pulling away from people. This guide explains why stress affects so many parts of the body, lists the physical, emotional and behavioral signs, and covers what helps and when to see a doctor.

It is educational, not medical advice.

Key Takeaways

• Stress reaches the whole body: the body's stress system acts on the brain's sleep and wake centers and on the gut, heart and lungs, metabolism and immune system (Chrousos, 2009).
• Sleep suffers: a review of 63 studies found stress in the lab led to more awakenings and less deep sleep, REM sleep and sleep efficiency (Kim and Dimsdale, 2007).
• More colds: in a study of 394 healthy adults given a cold virus, the more stressed people were, the more likely they were to get sick (Cohen et al., 1991).
• The gut feels it: stress changes how the gut moves, how sensitive it is to pain and what it secretes (Konturek et al., 2011).

Why Stress Causes Physical Symptoms

Stress is the body's response to anything it reads as a threat, from a near miss in traffic to a deadline or a money worry. The response is run by the stress system, which sits partly in the brain and partly in the rest of the body. Its messengers, including stress hormones and the nerves that drive fight-or-flight, reach the parts of the brain that handle fear, reward and sleep, as well as the gut, heart and lungs, metabolism and immune system (Chrousos, 2009). That is why one stressful week can show up as a stiff neck, a sore stomach and bad sleep all at once.

In short bursts this response is helpful: it sharpens attention and gets you ready to act. Problems come when it stays switched on. A review of stress and body function describes effects ranging from small shifts in the body's balance to serious harm, and notes that people who work or live in stressful settings are more likely to develop many health problems (Yaribeygi et al., 2017).

Physical Symptoms of Stress

Headaches and tight muscles

Tension in the neck, shoulders, jaw and back is one of the most common body signs of stress, and it often comes with a dull, band-like headache. Stress is widely shown to contribute to tension-type headache, and researchers think stress changes how the brain processes pain (Cathcart et al., 2010).

Racing heart and fast breathing

Fight-or-flight speeds up your heart and breathing so your muscles get more oxygen. You may notice a pounding heart, shallow breathing, sweating or a tight chest when stressed. These usually settle once the moment passes, but chest pain or a racing heart that does not settle needs prompt medical attention.

Upset stomach and gut changes

The gut and brain are closely linked. A review of stress and the gut lists its main effects as changes in how the gut moves, greater sensitivity to gut pain, changes in gut secretions, a leakier gut lining and effects on gut bacteria (Konturek et al., 2011). In daily life that can feel like butterflies, nausea, cramps, bloating, loose stools or constipation.

Poor sleep

Trouble falling asleep, light sleep and waking in the night are classic signs. In a review of 63 sleep lab studies, stress brought fairly consistent changes: less deep sleep and REM sleep, lower sleep efficiency and more awakenings (Kim and Dimsdale, 2007). Our guide on why you wake up at 3am covers night waking in more detail.

Getting sick more often

In a classic study, 394 healthy adults filled in stress questionnaires and were then given nose drops containing a cold virus. The higher their stress, the more likely they were to catch a cold, step by step. Smoking, alcohol, exercise, diet and sleep quality did not explain the link (Cohen et al., 1991).

Tiredness and low energy

Staying on alert is tiring, and poor sleep makes it worse. Many people under stress feel drained even when they have not done much physically.

Other body signs

• Appetite changes: eating much more or much less than usual.
• Skin and hair: flare-ups of existing skin problems or more hair shedding than usual.
• Clenching or grinding: a sore jaw or teeth in the morning.
• Lower sex drive and, in women, changes to the menstrual cycle.

Emotional and Mental Signs of Stress

• Worry or racing thoughts that are hard to switch off.
• Irritability and a shorter fuse than usual.
• Feeling overwhelmed or on edge.
• Trouble concentrating or remembering things.
• Low mood or losing interest in things you usually enjoy.

Long-term exposure to stress hormones affects brain areas involved in thinking, memory and mental health, and the effects depend on when in life it happens and for how long (Lupien et al., 2009).

Behavioral Signs of Stress

• Sleeping much less or much more.
• Eating more comfort food or skipping meals.
• Leaning on caffeine, alcohol or nicotine to get through the day.
• Pulling away from friends, family or activities.
• Putting things off or struggling to finish tasks.

If your mind keeps replaying the same worries, our guide on how to stop overthinking covers habits that help break the loop.

Short-Term vs Long-Term Stress

Short-term stress, such as a job interview, usually brings quick symptoms like butterflies, a fast heartbeat and sweaty hands that fade within minutes to hours. Long-term stress, such as months of work or caring pressure, is more likely to show up as poor sleep, headaches, gut trouble, frequent colds and feeling worn out. The stress system review notes that too much or too little activity in this system over time can affect growth, body composition and both physical and mental health (Chrousos, 2009). Our guide on stress and aging looks at the long-term picture, and signs of high cortisol covers when symptoms may point to a hormone problem worth testing.

Is It Stress or Something Else?

Many stress symptoms, such as tiredness, headaches, a fast heartbeat and stomach trouble, can also have other medical causes that a doctor can check for. If symptoms are new, severe, getting worse or do not ease when the stress lifts, see a doctor rather than assuming it is stress. If your doctor suggests checking cortisol, our guide on how to test cortisol levels explains the blood, urine and saliva options.

What Helps With Physical Stress Symptoms

• Calm the body in the moment: slow breathing with long exhales and muscle relaxation. Our guide on how to calm down fast has step-by-step techniques.
• Protect your sleep: a regular wake time, a dark, cool room and less caffeine after midday.
• Move regularly: walking, cycling or other exercise most days.
• Stay connected: talk to people you trust.
• Work on the longer-term habits: our guide on how to lower cortisol naturally covers sleep, exercise and food.

Some people also add a supplement. L-theanine, an amino acid from tea, has human research for stress: in a double-blind study, 12 people who took L-theanine by mouth had smaller rises in heart rate and a stress marker in saliva during a mental arithmetic task than when they took a placebo (Kimura et al., 2007). Our guide to the best supplements for stress and mood compares the options.

Where Our Products Fit

Our Theanine Nasal Spray provides L-theanine to support a calm, settled mind without sedation; our guide on when and how to use theanine spray for stress covers timing. Kanna Nasal Spray pairs kanna with theanine to support calm focus and emotional balance; our kanna spray guide explains how people use it. The stress and mood hub has the bigger picture. For a daily capsule, our Saffron Mood and Calm Capsules pair saffron extract with L-theanine to support a steadier mood and a calmer day.

Safety and When to Get Help

Safety note: see a doctor if stress symptoms last for more than a few weeks, keep getting worse, or get in the way of work, sleep or relationships, or if you are not sure the cause is stress. Get urgent medical help for chest pain, trouble breathing, a racing heart that does not settle, fainting or a sudden, severe headache. If you take any medication, ask your doctor or pharmacist before adding a supplement; kanna is not for people taking antidepressants or other medicines that affect serotonin. Seek help straight away if you have thoughts of harming yourself.

Frequently Asked Questions

What are the physical symptoms of stress?

Headaches, tight or sore muscles, an upset stomach, a racing heart, fast breathing, sweating, tiredness, poor sleep, appetite changes and catching colds more often.

Which of the following symptoms is considered a physical effect of stress?

Symptoms you feel in the body count as physical effects: for example headaches, muscle tension, an upset stomach, a fast heartbeat or trouble sleeping. Worry and irritability are emotional effects, and drinking more or withdrawing from people are behavioral effects.

Can stress make you physically sick?

It can raise the odds. In a study of 394 healthy adults exposed to cold viruses, higher stress went with a higher chance of catching a cold.

Can stress upset your stomach?

Yes. Stress changes how the gut moves and how sensitive it is to pain, which can cause butterflies, nausea, cramps, bloating or changes in bowel habits.

Can stress make your head and muscles ache?

Yes. Muscle tension in the neck, shoulders and jaw is common, and stress is a well-known contributor to headaches.

What are the emotional signs of stress?

Worry, racing thoughts, irritability, feeling overwhelmed, trouble concentrating and low mood.

How long do stress symptoms last?

Symptoms from a short stressful event usually fade within minutes to hours. Ongoing stress can keep symptoms going for weeks or months until the cause is eased.

How do I know if my symptoms are from stress?

Stress symptoms tend to come and go with stressful periods. Because the same symptoms can have other causes, see a doctor if they are new, severe or do not improve.

Sources

• Chrousos GP. Stress and disorders of the stress system. Nat Rev Endocrinol. 2009. PubMed 19488073
• Yaribeygi H, et al. The impact of stress on body function: A review. EXCLI J. 2017. PubMed 28900385
• Cathcart S, et al. Stress and tension-type headache mechanisms. Cephalalgia. 2010. PubMed 20873360
• Konturek PC, et al. Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options. J Physiol Pharmacol. 2011. PubMed 22314561
• Kim EJ, Dimsdale JE. The effect of psychosocial stress on sleep: a review of polysomnographic evidence. Behav Sleep Med. 2007. PubMed 17937582
• Cohen S, et al. Psychological stress and susceptibility to the common cold. N Engl J Med. 1991. PubMed 1713648
• Lupien SJ, et al. Effects of stress throughout the lifespan on the brain, behaviour and cognition. Nat Rev Neurosci. 2009. PubMed 19401723
• Kimura K, et al. L-Theanine reduces psychological and physiological stress responses. Biol Psychol. 2007. PubMed 16930802

These statements have not been evaluated by the Food and Drug Administration. This content is for education and is not medical advice. Our products are not intended to diagnose, treat, cure or prevent any disease. Talk with a healthcare provider before starting a new supplement if you are pregnant, breastfeeding or taking medication.