Headaches? Nausea? It could be stress

We know stress can impact our mental health — leading to heightened anxiety, mood swings and mental fatigue, among other things. But did you know stress can also have physical impacts?

From short-lived, sometimes painful responses to chronic, yearslong symptoms, the mind-body connection plays a powerful role in our overall health and well-being.

“All of us experience some stress in various ways, shapes and forms,” explains Amy Anderson, MD, family medicine provider at MultiCare Rockwood Clinic — Quail Run. “Stress is something small or large that tests our normal level of functioning and causes us to have a hormonal response to an external stimulus.”

While stress is a constant in most people’s lives, its impact can vary, so it’s impossible to compare the stress levels and responses from one person to another. That’s where Dr. Anderson steps in — to help patients unravel the root of what they’re experiencing.

Oftentimes, people may not even realize they’re under enough stress to cause physical responses, she says. They may instead come to her with headaches, back pain or heart palpitations, and it’s her job to unravel them.

Physical warning signs

Stress impacts everyone differently, but here are some of the most common physical indicators:

• Headaches whether short-lived and intense or duller and more constant
• GI system issues such as diarrhea, nausea, constipation, bloating or gas
• Heart palpitations or elevated heart rate or blood pressure
• Skin irritations such as rashes, outbreaks or excessive sweating
• Reproductive system irregularities such as changes in menstruation or sex drive
• Muscle tension, pain or cramping
• Sleep patterns that are irregular such as insomnia or extreme fatigue

Physical symptoms of stress can be both short- and long-term, says Dr. Anderson.

“A really bad day at work could impact you that night or the day after,” she says. “But we also see people who have very chronic, long-term stressors, like something stressful at home or going through a significant life change or trauma. This could last for months and cause stress hormones to be released chronically, creating more long-term symptoms.”

Chronic stress can impact the body in more severe ways, such as increased cortisol or adrenaline, which can lead to high blood pressure, poor sleep, anxiety, depression, weight gain or cognitive difficulties. Additionally, many pre-existing health conditions can be worsened by prolonged stress.

As a primary care provider, Dr. Anderson explains that stress management is a key tool in managing chronic diseases. For some people with high blood pressure, habit changes as simple as exercising 30 minutes a day or actively working to reduce stress can bring numbers down more effectively than medication.

When is it stress or something more?

Knowing the source of your stress can be similar to the question, “Which came first, the chicken or the egg?” says Dr. Anderson. That may be why so many people don’t recognize it as the cause of their symptoms.

It’s important to rule out serious health conditions first — especially for symptoms like heart palpitations to ensure there are no cardiac issues going on. Providers use various assessments and tools to narrow down what patients are experiencing.

“As a family doctor for years, with some patients I can often see a pattern,” Dr. Anderson says. “Sometimes I have to explain to them that maybe these chronic headaches we’ve been working on for months are related to stress.”

Part of that conversation includes educating patients on the mind-body connection.

“It used to be people had to go outside of mainstream medicine to get those kinds of services, but now we’re all recommending treatments like meditation and yoga,” she says. “I wouldn’t want anyone to be afraid to talk with their primary care provider about these issues because it’s a big part of what we all do in health care.”

The biggest thing, though, is to be aware. If you feel stressed for a few days and can move past it, you probably don’t need to see your doctor. But if you find that stress is impacting your life more than a few days every week, it may be time to make an appointment.

“If it’s interfering with your life and ability to have fun, or your work, school or relationships, then we should talk,” says Dr. Anderson.

Stress is unavoidable

Nobody is immune to stress, but you can develop tools to better cope with it.

Creating healthy, stress-reducing habits sooner rather than later is a great first step, Dr. Anderson says. Exploring alternative therapies such as massage, acupuncture, meditation, chiropractic or behavioral health therapy can also prove beneficial in reducing stress levels and occurrences.

And for those with chronic stress who may need a bit more help, Dr. Anderson says you should always feel comfortable talking with your doctor about possible medications, such as selective serotonin reuptake inhibitors (SSRIs, commonly known as antidepressants) and/or a referral for counseling services.

The COVID-19 pandemic amplified stress for everybody, she says. But it helped bring mental health and emotional well-being to the forefront.

“Our culture is becoming more open to realizing everyone has stress and that we need to have tools to manage those feelings rather than pretend they don’t exist,” says Dr. Anderson. “Let’s start those conversations sooner and help our kids and adults build the tools to cope now, rather than when it’s impacting their bodies and everyday life.”