How to Identify if Your Stress Level is Healthy
Written by Marci Renée
Photo by Jukan Tateisi on Unsplash
The amount of stress I was experiencing was too much to handle. I felt burdened and overwhelmed by the weight of it.
The stressors were coming at me from all directions—transition, trying to learn Arabic, helping my kids adjust to a new educational system, culture shock, learning how to live daily life in North Africa. I didn’t see an end to it.
June, July, August, September, October, November . . . would it ever end?
I was also feeling the physical effects of it—fatigue, sleeplessness, anxiety, irritability, feeling overwhelmed. My body was screaming at me to stop the vicious cycle, but I didn’t see a way out. I didn’t know what to do, where to go, or who to look to for help.
What is causing all my stress, and is this normal?
The Causes of Stress
The leading causes of stress, according to the 2015 Stress in America Survey, are money and work. Other common stressors are family responsibilities and personal health concerns. Recent surveys would certainly include the recent global COVID-19 pandemic and all the added stress and challenges it has caused in the world.
Other studies reveal that women tend to struggle with stress more than men. The younger generations seem to be experiencing it with greater intensity, and those who face ongoing discrimination (racial, gender, or other) are also more at risk.
Even if life is still relatively calm and “normal” for some, the COVID-19 pandemic has led to a certain degree of stress for everyone. For those who have other added stressors in their lives, the mountain of anxiety they are facing may be bigger than they can handle.
Is This Healthy?
Most of us wonder where we score on the “stress test.” Perhaps we question if our levels are normal or off the charts.
At the end of this article, there’s a self-assessment test you can take to determine how stressed you are and what to do about it!
We have heard time and time again that stress is normal. Everyone experiences it. They even say that not all stress is bad, but simply a response to what is happening around us. Stress can even be considered something positive to help keep us alert, ready to avoid danger, and motivated. That’s the natural “fight or flight” response that our bodies were designed for.
Stress can, however, become harmful to us if it continues in intensity and duration. If a person experiences prolonged stress without any relief or relaxation, they may then go into “distress,” which is a negative stress response.
That’s what was happening for me . . . the stress was intense and seemed to be increasing by the day. It was not coming to a halt. It seemed to just go on and on and on . . .
I think I was actually becoming stressed about my stress! I could almost feel myself sliding down the hill of “distress.”
“Acute stress responses promote adaptation and survival via responses of neural, cardiovascular, autonomic, immune and metabolic systems.”
That’s the “fight or flight” stress response—positive and necessary stress.
On the other hand, “chronic stress can promote and exacerbate pathophysiology through the same systems that are dysregulated. The burden of chronic stress and accompanying changes in personal behaviors (smoking, eating too much, drinking, poor quality sleep; otherwise referred to as “lifestyle”) is called allostatic overload.”
Is My Stress Level Too High?
According to Sanford Health, there are warning signs to look for that may indicate you have stress overload.
Some of these signs may include:
Anxiety or panic attacks
A feeling of being constantly pressured, hassled, and hurried
Irritability and moodiness
Physical symptoms, such as stomach problems, headaches, or even chest pain
Allergic reactions, such as eczema or asthma
Problems sleeping
Drinking too much, smoking, overeating, or doing drugs
Sadness or depression
Other warning signs include:
Pain or tension in your head, chest, stomach, or muscles
Digestive problems: diarrhea, constipation, nausea, vomiting
Reproductive issues: changes in sex drive, irregular or painful periods, impotence
Changes to heart rate or blood pressure
Let’s Test Our Stress Level and See!
Take this “Stress and Anxiety Quiz,” adapted from a scale developed by Peter Lovibond at the University of New South Wales.
What Do We Do With the Results?
I took the quiz. It only took me a few minutes. I scored 31 out of 48. That’s quite high when compared to the average in my age range. It revealed that I am currently experiencing average levels of anxiety, but too much stress. What’s great is that the quiz didn’t leave me hanging there. It described my situation in detail.
“You may find it hard to relax, which can make you irritable and emotional. Feeling this way causes you to be tense and makes it hard to be flexible when meeting daily challenges. Some situations can make you anxious. Occasionally, you may notice that you feel physical symptoms of anxiety—heavy breathing, a pounding heart, or sweatiness in your palms.”
It then gave me some great tips on how to reduce the stress in my life, like expressive writing, walking in nature, exercising, practicing mindfulness.
Take the test and see where you stand with your stress levels. Are they healthy or unhealthy?
Depending on where you land, here is another article with 10 simple ways to cope with stress.
When Do I Need to Seek Professional Help to Manage My Stress?
If you have tried some stress management tips and seen little improvement, or if you aren’t sure if stress is the cause of your symptoms, it is best to see a doctor. Your healthcare provider can check for other potential physical causes.
Consider seeing a professional counselor who can help you identify the sources of your stress and help you to learn new stress-management tools and coping mechanisms.
Seek emergency help immediately if you have chest pain, shortness of breath, jaw or back pain, pain radiating into your shoulder and arm, sweating, dizziness, or nausea. These may be warning signs of a pending heart attack, rather than simply symptoms of stress.
Yes, stress is normal and can be good . . . but it can also be abnormal and unhealthy. If you aren’t sure what kind of stress you are experiencing, we are here to help. Reach out to us, and we will find a way to come alongside you.
