What Your Body Might Be Telling You: 5 Physical Symptoms of Stress

As Black women, we carry an incredible amount of strength and resilience. However, we can be so used to managing daily stressors that we do not know when things are intense or when we need to increase how we are caring for ourselves. Our bodies bear the brunt of our stress, and even when we are not paying attention, it will  manifest in physical symptoms that can sometimes be overlooked or misinterpreted. 

Here are five common physical signs of stress and a simple, daily somatic technique to help you de-stress in less than five minutes.

1. Inflammation in the Joints
Chronic stress can trigger inflammation in the body, often showing up as pain or swelling in the joints. This can be particularly distressing for those of us with busy lives, making it difficult to move with ease and comfort. Pay attention to persistent joint pain. This is particularly the case when you do not have an explanation for the pain. However, even if you know it is an old or new injury, Eastern Medicine makes us aware that accidents and flare ups from past accidents are still a manifestation of emotional challenges that the body is holding. 

2. Changes in Appetite
Stress can significantly impact our appetite, leading to changes that might seem puzzling. You may find yourself eating more than usual or losing your appetite altogether. This fluctuation is the body’s response to stress hormones and can affect your overall well-being. Being mindful of these changes can help you identify stressors early and manage them effectively.

3. Positioning of Shoulders
Have you ever noticed your shoulders creeping up towards your ears? This is a common physical reaction to stress. When we are stressed, our muscles tend to tense up, especially in the neck and shoulders. This constant tension can lead to discomfort and even pain, making it essential to regularly check in with your body and consciously relax these muscles.

4. Jaw Pain and Teeth Grinding
Jaw pain, particularly from grinding your teeth at night (bruxism), is another telltale sign of stress. This subconscious habit can lead to significant discomfort and even dental issues over time. If you wake up with a sore jaw or notice your teeth are more sensitive, it might be worth exploring stress reduction techniques to ease this physical manifestation of stress.

5. Migraine Headaches
Migraines are a common but debilitating symptom of stress. They can strike without warning, causing intense pain, sensitivity to light, and nausea. For Black women, who often navigate multiple stressors daily, understanding the link between stress and migraines is crucial. Recognizing the early signs of a migraine can help you take preventive measures and reduce their frequency and severity.

A Simple Somatic Technique: The 5-Minute Body Scan
​Incorporating a somatic practice into your daily routine can make a world of difference in managing stress. Here’s a quick and effective technique you can use:

1. Find a Quiet Space:
Sit or lie down in a comfortable position where you won’t be disturbed.

2. Close Your Eyes and Breathe Deeply:
Take a few deep breaths, inhaling through your nose and exhaling through your mouth.

3. Start from the Bottom:
Begin by focusing on your toes and slowly move up to the crown of your head. As you scan each part of your body, notice any tension or discomfort.

4. Release Tension:
As you identify areas of tension, consciously relax those muscles. Imagine the stress melting away with each exhale. You may do this with a deep breath, or intentionally tensing the area and then releasing it 3 times. 

5. Finish with Affirmation:
​End your body scan with a positive affirmation. Remind yourself that you are worthy of peace and relaxation. Remember, the most effective affirmations are those that you can connect to. They focus on you. Statements that begin with I am, I will, I can, I am working towards are affirming and support the connection to the affirmation. 

Taking just a few minutes each day to connect with your body can help alleviate physical symptoms of stress and promote overall well-being. Remember, your body is a temple, and it deserves care and attention, especially in times of stress.