The COVID-19 outbreak has undoubtedly added stress to the lives of people across the globe. The body’s stress response is governed by the sympathetic nervous system – your “fight or flight” response. When faced with acute danger, your body responds with a cascade of physical and hormonal changes that prepare you to respond. When the perceived threat is no longer acute, but stems from constant daily pressures, these responses can threaten your well-being.

What are the most common signs of stress – and how can you manage them?

A locked or tight jaw
When stressed, many people subconsciously clench their jaw or grind their teeth.
Solution: Bring awareness to when you clench your jaw, and try deep breathing, jaw and neck stretches and yoga to help promote muscular relaxation.

Uncommon muscular contractions
Most people experience shrugged shoulders or tension in the upper-back muscles. This also includes gripping toes, clenched fists or scrunched facial muscles.
Solution: Try yoga or traditional stretches to lengthen muscles and train your body to relax.

Pain without pathology
If you have pain in a certain area that has no pathology (diagnosis) or misalignment, stress could be triggering the pain. If this occurs, it is best to consult your medical practitioner who can direct you to the most appropriate therapy.
Solution: Progressive muscle relaxation (PMR) is one technique that can help relax the mind and body by progressively tensing and relaxing muscle groups throughout the body. PMR can be performed through guided meditation recordings.

Abnormal bowel movements
Constipation and diarrhea are often caused by a stressed-out digestive tract.
Solution: Keep a log of how your mind and gut react to certain scenarios. It is best to consult your medical practitioner and adopt a stress-management program.

Holding your breath
When stressed, many people hold their breath or do not concentrate on a deep, elongated breath. Often the breath shortens and the chest tightens as a result of the body’s “fight or flight” response.
Solution: Deep breathing is an easy way to help overcome tension caused by holding the breath. Focus on matching the length of the inhalation and exhalation with a five-second in-and-out breath.

For more information visit American Council on Exercise