{"id":51562,"date":"2022-03-30T10:30:27","date_gmt":"2022-03-30T15:30:27","guid":{"rendered":"https:\/\/www.stress.org\/?p=51562"},"modified":"2024-04-06T06:28:18","modified_gmt":"2024-04-06T06:28:18","slug":"how-to-know-your-signs-of-stress-the-7-warning-signs-of-stress","status":"publish","type":"news","link":"https:\/\/www.stress.org\/news\/how-to-know-your-signs-of-stress-the-7-warning-signs-of-stress\/","title":{"rendered":"How to Know Your Signs of Stress \u201cThe 7 Warning Signs of Stress\u201d"},"content":{"rendered":"
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By\u00a0<\/span>James C. Petersen<\/strong>, PhD<\/span> \"\"<\/span><\/p>\n

*This is an article from the Summer 2021 issue of\u00a0<\/em>Contentment Magazine<\/em>.<\/em><\/a><\/p>\n

Whe<\/span>n we don\u2019t feel well<\/span>,\u00a0<\/span>we go<\/span>\u00a0<\/span>through\u00a0<\/span>a battery of\u00a0<\/span>medical\u00a0<\/span>tests<\/span>\u00a0to determine what is wrong<\/span>,<\/span>\u00a0and then the doctor prescribes treatment<\/span>\u00a0for us<\/span>.<\/span>\u00a0When\u00a0<\/span>our<\/span>\u00a0<\/span>car\u00a0<\/span>does\u00a0<\/span>not<\/span>\u00a0start<\/span>, t<\/span>he mechanic plugs\u00a0<\/span>the<\/span>\u00a0car\u2019s\u00a0<\/span>\u201c<\/span>brain<\/span>\u201d<\/span>\u00a0into their computer<\/span>\u00a0and runs some\u00a0<\/span>diagnostic test<\/span>s<\/span>\u00a0so he can tell us what is wrong. When we know the problem, we get it<\/span>\u00a0fix<\/span>ed<\/span>.<\/span>\u00a0<\/span>A f<\/span>inancial planner<\/span>\u00a0first<\/span>\u00a0<\/span>evaluates<\/span>\u00a0our wealth, desires<\/span>,<\/span>\u00a0and risk<\/span>\u00a0<\/span>tolerance<\/span>,<\/span>\u00a0and the<\/span>n<\/span>\u00a0provides a\u00a0<\/span>financial\u00a0<\/span>plan for\u00a0<\/span>investing<\/span>.\u00a0<\/span>However, in the world of understanding stress, assessing one\u2019s stress is a lot different from<\/span>\u00a0fixing a car<\/span>\u00a0or going to the doctor<\/span>.\u00a0<\/span>\u00a0<\/span><\/p>\n

Knowing<\/span>\u00a0what to change\u00a0<\/span>is<\/span>\u00a0the first step<\/span>\u00a0to mastering stress<\/span>. Y<\/span>et<\/span>,<\/span>\u00a0<\/span>determining what to change<\/span>\u00a0to master stress<\/span>\u00a0<\/span>is\u00a0<\/span>difficult<\/span>.<\/span>\u00a0<\/span>I<\/span>n effect,<\/span>\u00a0it\u00a0<\/span>requires<\/span>\u00a0<\/span>making\u00a0<\/span>an\u00a0<\/span>objective judgment about oneself<\/span>,<\/span>\u00a0<\/span>the cause of\u00a0<\/span>our\u00a0<\/span>stress<\/span>,<\/span>\u00a0and what<\/span>\u00a0to change<\/span>\u00a0to make things better<\/span>.\u00a0<\/span>P<\/span>eople are not objective<\/span>\u00a0beings;<\/span>\u00a0we are highly subjective<\/span>\u00a0and often cannot decern what to change, let alone how<\/span>.\u00a0<\/span>\u00a0<\/span><\/p>\n

The fact is, most of us know when we are stressed<\/span>. W<\/span>e might complain about how stressful our life is<\/span>\u00a0or<\/span>\u00a0notice that our body, through aches and pains, is telegraphing that something is not right, or that we are sleeping poorly and wak<\/span>ing<\/span>\u00a0up feeling unrested.\u00a0<\/span>But<\/span>\u00a0knowing\u00a0<\/span>why our stress is occurring and\u00a0<\/span>what to change is not the same<\/span>\u00a0as feeling and experiencing stress.<\/span>\u00a0<\/span><\/p>\n

When stress<\/span>e<\/span>d<\/span>,<\/span>\u00a0our<\/span>\u00a0behaviors, attitudes<\/span>,<\/span>\u00a0and inner thoughts change dramatically<\/span>.<\/span>\u00a0<\/span>S<\/span>tress warning signs vary\u00a0<\/span>widely\u00a0<\/span>from person to person<\/span>.<\/span>\u00a0<\/span>S<\/span>ome\u00a0<\/span>people\u00a0<\/span>express stress outwardly through anger, irritation, impatience<\/span>,<\/span>\u00a0and hostility<\/span>. In contrast,<\/span>\u00a0<\/span>others turn inward and become self-critical with thoughts of disappointment, feeling burned-out<\/span>,<\/span>\u00a0or being physically and emotionally tense.<\/span>\u00a0<\/span>No one reacts\u00a0<\/span>precisely\u00a0<\/span>the same\u00a0<\/span>way\u00a0<\/span>when confronted by life\u2019s stressors and problems.<\/span>\u00a0<\/span>This make<\/span>s<\/span>\u00a0identifying our stress warning signs all the more difficult.<\/span>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/span>\u00a0<\/span><\/p>\n

One of the main challenges in identify<\/span>ing<\/span>\u00a0stress warning signs is that we<\/span>\u00a0are very adaptabl<\/span>e<\/span>\u00a0and\u00a0<\/span>c<\/span>an live<\/span>\u00a0and\u00a0<\/span>work under enormous\u00a0<\/span>stress<\/span>.<\/span>\u00a0Because we<\/span>\u00a0unconsciously<\/span>\u00a0<\/span>adapt<\/span>\u00a0<\/span>to<\/span>\u00a0<\/span>high\u00a0<\/span>level<\/span>s<\/span>\u00a0of stress<\/span>,\u00a0<\/span>we<\/span>\u00a0tune it out<\/span>, ignore it<\/span>\u00a0and even accept it as part of\u00a0<\/span>our\u00a0<\/span>life and work<\/span>.<\/span>\u00a0<\/span>P<\/span>sychologists<\/span>\u00a0call<\/span>\u00a0<\/span>this<\/span>\u00a0<\/span>the\u00a0<\/span>A<\/span>daptation<\/span>-l<\/span>evel\u00a0<\/span>P<\/span>rinciple<\/span>,<\/span>1<\/span>\u00a0<\/span>which means that\u00a0<\/span>people tend to<\/span>\u00a0<\/span>adapt to\u00a0<\/span>high<\/span>er and higher<\/span>\u00a0<\/span>levels of stress until\u00a0<\/span>that level\u00a0<\/span>becomes the\u00a0<\/span>\u201c<\/span>new normal<\/span>.<\/span>\u201d<\/span>\u00a0Once\u00a0<\/span>th<\/span>at<\/span>\u00a0level is a<\/span>ccepted<\/span>, then a new level is needed<\/span>,<\/span>\u00a0and a<\/span>nother \u201c<\/span>new normal\u201d\u00a0<\/span>is\u00a0<\/span>established<\/span>.\u00a0<\/span>\u00a0<\/span><\/p>\n

A<\/span><\/b>ssess<\/span><\/b>\u00a0B<\/span><\/b>efore<\/span><\/b>\u00a0C<\/span><\/b>hange<\/span><\/b>\u00a0<\/span><\/p>\n

One of the most effective<\/span>\u00a0way<\/span>s<\/span>\u00a0to<\/span>\u00a0<\/span>recognize<\/span>\u00a0<\/span>our personal\u00a0<\/span>stress\u00a0<\/span>warning signs\u00a0<\/span>is to<\/span>\u00a0take<\/span>\u00a0a<\/span>\u00a0structured<\/span>\u00a0<\/span>stress\u00a0<\/span>a<\/span>ssessmen<\/span>t<\/span>,<\/span>\u00a0carefully researched and validated<\/span>\u00a0to measure\u00a0<\/span>critical\u00a0<\/span>aspects of stress.<\/span>\u00a0<\/span>One<\/span>\u00a0such<\/span>\u00a0tool<\/span>\u00a0<\/span>is the Stress Mastery Questionnaire (SMQ)<\/span>.<\/span>\u00a0<\/span>I created\u00a0<\/span>the SMQ\u00a0<\/span>to help<\/span>\u00a0clients in my Biofeedback and Stress Management Clinic become\u00a0<\/span>more\u00a0<\/span>aware of\u00a0<\/span>their\u00a0<\/span>s<\/span>tress\u00a0<\/span>w<\/span>arning\u00a0<\/span>s<\/span>igns<\/span>.<\/span>\u00a0<\/span>T<\/span>his enabl<\/span>es<\/span>\u00a0them to begin the process of learning<\/span>\u00a0<\/span>the\u00a0<\/span>cause<\/span>s<\/span>\u00a0of their stress<\/span>\u00a0and what to do about it.\u00a0<\/span>Over the past 30 years, over 600,000<\/span>\u00a0people<\/span>\u00a0have taken the SMQ<\/span>,<\/span>\u00a0<\/span>intending<\/span>\u00a0<\/span>to\u00a0<\/span>understand themselves and their stress better<\/span>.<\/span>\u00a0<\/span><\/p>\n

The SMQ was created using standard psychometric\u00a0<\/span>test development<\/span>\u00a0techniques and has been validated through a research grant from the National Institute of Occupational Safety and Health (CDC\/NIOSH). It is a norm-based assessment, so scores are compared to the norm group<\/span>\u00a0to provide a frame of reference<\/span>.\u00a0<\/span>The SMQ\u00a0<\/span>is Certified by the American Institute of Stress (AIS).<\/span>\u00a0<\/span><\/p>\n

The SMQ is grounded on the pioneering work\u00a0<\/span>of<\/span>\u00a0stress research pioneers like Hans Selye<\/span>,<\/span>2<\/span>\u00a0Herbert Benson<\/span>,<\/span>3<\/span>\u00a0Freidman and Rosenman<\/span>4<\/span>\u00a0(Type-A Personality)<\/span>,<\/span>\u00a0and many others.<\/span>\u00a0<\/span>The<\/span>\u00a0SMQ<\/span>\u00a0is not a quiz<\/span>,<\/span>\u00a0nor<\/span>\u00a0is it a psychological test; it is<\/span>\u00a0a self-report inventory<\/span>\u00a0based on how\u00a0<\/span>an individual<\/span>\u00a0answered 87 scientifically developed questions relat<\/span>ing<\/span>\u00a0to stress.\u00a0<\/span>After completing the SMQ, e<\/span>ach person receives a\u00a0<\/span>detailed<\/span>\u00a0Stress Mastery Report showing\u00a0<\/span>his or her\u00a0<\/span>\u201crisk\u201d scores<\/span>\u00a0on each scale. The SMQ is designed to focus on\u00a0<\/span>three\u00a0<\/span>essential\u00a0<\/span>stress areas:<\/span>\u00a0<\/span>\u00a0<\/span><\/p>\n