Stress is part of life. Everyone deals with it at some point, whether it’s caused by work deadlines, family responsibilities, financial worries, or unexpected life events. A little bit of stress can even be helpful—it motivates us to push through challenges and meet our goals. But when stress sticks around for too long, it becomes chronic, and that’s when it can really take a toll on your physical and mental well-being.

What many people don’t realize is that stress doesn’t just stay in your head. It shows up in your body, sometimes in ways you’d never expect. You might think you’re just feeling “off” or chalk it up to something else entirely. But your body has its own way of sounding the alarm.

Let’s take a closer look at seven common physical symptoms of stress. If you’ve noticed any of these signs, chronic stress could be the culprit. Don’t worry, though—there are ways to get back on track.

1. Tight, Tense Muscles: Your Body’s Stress Storage

Do your neck, shoulders, or back feel like they’re carrying bricks? Chronic stress often leads to muscle tension. Over time, you may find yourself dealing with soreness, stiffness, or even painful knots that don’t seem to go away. Jaw clenching and teeth grinding—sometimes at night while you’re asleep—are also common.

Left untreated, this constant tension can lead to tension headaches or even migraines. It’s your body’s way of telling you to slow down.

What can you do about it?

• Stretch throughout the day, especially if you’re stuck at a desk.
• Try yoga to gently release muscle tension.
• Get a massage when you can—it works wonders.
• Apply heat with a warm shower or a heating pad to ease tight areas.
• Practice deep breathing exercises to help your body relax.

2. Headaches That Won’t Quit

Have you ever noticed a dull ache around your forehead or a tight band feeling wrapping around your head? That’s often a tension headache, and stress is usually to blame. If you’re prone to migraines, stress can make them more frequent and intense.

How to prevent stress-induced headaches:

• Stay hydrated—dehydration can make headaches worse.
• Cut back on caffeine, which can trigger headaches in some people.
• Take regular breaks from screens and work to avoid strain.
• Try mindfulness or meditation to calm your mind.
• Make sure you’re getting enough rest—fatigue can be a major trigger.

3. Digestive Problems: When Your Gut Feels the Pressure

Stress doesn’t just mess with your head—it wreaks havoc on your stomach, too. Ever had an upset stomach before a big presentation? That’s no coincidence. Chronic stress can lead to digestive issues like bloating, diarrhea, constipation, and acid reflux. It can even trigger more serious conditions like irritable bowel syndrome (IBS).

Tips to keep your gut happy:

• Eat more fiber-rich foods like fruits, vegetables, and whole grains.
• Drink plenty of water to stay hydrated.
• Cut back on caffeine, alcohol, and processed foods—they can all make symptoms worse.
• Incorporate relaxation techniques into your day, like deep breathing or meditation.
• Exercise regularly to keep things moving in your digestive tract.

4. Heart Palpitations: Feeling Your Heart Race

Do you ever feel your heart pounding in your chest, even when you’re not doing anything strenuous? Stress can trigger heart palpitations, making it feel like your heart is skipping a beat or racing out of nowhere. While it’s usually harmless, persistent palpitations can be a sign that stress is impacting your cardiovascular health.

Over time, chronic stress can lead to high blood pressure and increase your risk of heart disease.

How to keep your heart calm:

• Limit caffeine and alcohol, which can worsen palpitations.
• Focus on slow, deep breathing when you feel your heart race.
• Engage in regular exercise like walking or swimming to support heart health.
• Practice mindfulness or try activities that relax you, such as reading or listening to music.

5. Irregular or Missed Periods: Stress Messes with Hormones

Ladies, if your menstrual cycle has been all over the place lately, stress might be to blame. Chronic stress can disrupt your body’s hormone balance, leading to irregular or missed periods. It can also worsen PMS symptoms and, in some cases, affect fertility.

Ways to support hormonal balance:

• Maintain a healthy, balanced diet rich in nutrients.
• Exercise regularly, but avoid overdoing it—excessive workouts can throw hormones off balance.
• Get enough sleep to help regulate hormone production.
• Practice stress management techniques, whether that’s meditation, yoga, or pursuing hobbies that bring you joy.

6. Sleep Problems: Racing Thoughts at Bedtime

If you’re tossing and turning at night, stress could be keeping you awake. Chronic stress raises your cortisol levels—the “stress hormone”—which makes it difficult for your body to relax and fall asleep. You might find yourself lying in bed with your mind racing through tomorrow’s to-do list or worrying about things out of your control.

Over time, lack of sleep can make stress even worse, creating a vicious cycle.

Tips for better sleep:

• Create a calming bedtime routine—think reading, taking a warm bath, or listening to calming music.
• Limit screen time an hour before bed; the blue light from devices can mess with your sleep hormones.
• Avoid caffeine in the afternoon and evening.
• Try journaling before bed to get worries off your mind.
• Practice breathing exercises to help signal to your body that it’s time to relax.

7. Weight Gain: Emotional Eating and Stress Belly

Have you found yourself reaching for chips, cookies, or comfort foods when you’re stressed? You’re not alone. Stress can lead to emotional eating and cravings for high-sugar, high-fat foods. The release of cortisol encourages your body to store fat, especially around your belly.

Combine that with low energy and less motivation to exercise, and it’s easy to see how stress can lead to weight gain.

How to avoid stress-related weight gain:

• Plan ahead with healthy snacks like nuts, fruits, or yogurt.
• Stay active with workouts you enjoy, like dancing, biking, or hiking.
• Find stress relief that doesn’t involve food, such as painting, gardening, or spending time with friends.
• Make sure you’re getting enough sleep—lack of rest can increase cravings and lower willpower.

Final Thoughts: Take Back Control

Stress is unavoidable, but it doesn’t have to run your life. Learning to manage stress is one of the best things you can do for your health. By practicing relaxation techniques, eating a balanced diet, exercising regularly, and getting quality sleep, you can reduce stress’s impact and feel more in control.

If you’ve been experiencing persistent symptoms that you suspect are stress-related, listen to your body. Don’t ignore the signs. Take small steps today to support your well-being before things escalate. And if it feels like too much to handle on your own, consider talking to a healthcare professional.