Tag Archives: physical

Physical Stress Reduction

Stress skills are as varied as your stressors, but so far we’ve only talked about mental ways to combat stress. What about physical symptoms of stress? Shouldn’t they have physical stress skills to go with them? Yes! One of the key aspects of physical stress skills is exercise.

Exercise skills are an important part of taking care of yourself. They increase your strength, stamina, and energy. Your body works best when it is used regularly, just like a car. If it sits too long, it begins to rust. However, be sure you’re willing to exercise consistently or you can do more harm than good. It’s easy to get over-zealous and hurt yourself. Instead of starting off by running five miles, start with one and work your way up. If you feel exhausted an hour after exercising rather than energized, you’re going too hard. Spend at least five to ten minutes warming up before you start and an equal amount cooling down afterwards. If you don’t think regular exercise is something that you can schedule in, then at least try to stretch your muscles every day. If you need motivation, try exercising with a friend or two. If you use exercise as a de-stressor, you may get more out of it if you do it alone to burn off some steam. If you’re using it as an energizer, then spending time with friends will help.

  • What kinds of exercise for you want to do?
  • What kinds would be healthiest for you?

Signs of Stress

Signs of Stress
From Kicking Your Stress Habits 
By Donald A. Tubesing, PhD, MDiv

You’re already very familiar with some stress symptoms, but distress can cause a wide range of conditions. Maybe you have some that you didn’t know are stress related. There are five categories the common warning signs of stress can take; physical, emotional, spiritual, mental and relational signs.

Physical Signs Emotional Signs Spiritual Signs Mental Signs Relational Signs
Appetite Change Anxiety Emptiness Forgetfulness Isolation
Headaches Frustration Loss of meaning Dull senses Hiding
Fatigue Feeling blue Doubt Low productivity Resentment
Insomnia Mood swings Acting Unforgiving Negative attitude Loneliness
Weight Change Bad temper Martyrdom Confusion Lashing out
Illness Nightmares Searching for miracles/magic Lethargy Intolerance to other’s feelings
Muscle pain Crying spells Loss of direction Whirling mind Clamming up
Indigestion Irritability Cynicism No new ideas Lowered sex drive
Pounding heart Easily discouraged Blaming others Boredom Nagging
Accident prone Depression Apathy Spacing out Distrust
Teeth grinding Nervous laughter Intolerance to others’ faith Mental bullying Lack of intimacy
Skin outbreaks Worrying Excessively Feeling abandoned Feeling stupid Using people
Restlessness (eye twitching, foot-tapping, finger-drumming) Feeling like no one cares Needing to prove self Poor concentration Less contact with friends
Increased drug, alcohol, tobacco use Feeling happiness is just out of reach Challenging a higher power Feeling useless Fear of betrayal
  • What stress symptoms have you experienced that you didn’t know were stress related?
  • What are you experiencing now?
  • Is there a category (emotional, relational, etc) that you have more symptoms in than the others?

Kicking Your Stress Habits Cover