How to Know When You’re Stressed: 10 Clear Signs You Can’t Ignore
☕ How to Know When You are Stressed
You know how sometimes you’re sipping coffee, and suddenly your heart feels like it’s running a marathon—even though the only thing you’ve run from is your alarm clock? That’s stress—sneaky, shape-shifting, and often ignored until it shows up as real symptoms of stress in your mind and body. Stress doesn’t just mess with your mood—it settles into your nerves, your hormones, even your sleep. And if you’ve ever wondered, “Am I stressed, or just tired?”—this guide will help you spot the early signs of stress before it takes over.
Today, I’m breaking it down in plain talk: the three layers of stress (mental, nervous, adrenal), how to know when you’re stressed, and the best ways to find relief. Think of this as your ultimate stress decoder, served with coffee-shop honesty and a sprinkle of science.
🧠 What Stress Really Is (and Isn’t)
Stress isn’t just “feeling busy.” It’s a chain reaction. And to understand it, we’ve got to separate the three types:
1. Mental Stress (The Thought Storm)
This is stress that starts in the mind. Worries, overthinking, the endless “what-ifs.”
Example: lying awake at 2 a.m., planning conversations that may never happen.
2. Nervous Stress (The Body’s Electric Storm)
This is the nervous system’s response. Your brain flips the fight-or-flight switch.
Symptoms: racing heart, sweaty palms, butterflies (the not-fun kind), tense muscles.
3. Adrenal Stress (The Long Storm)
When mental and nervous stress sticks around too long, the adrenal glands kick in.
They start pumping cortisol and adrenaline like it’s a full-time job.
Symptoms: fatigue, sugar cravings, belly weight gain, poor sleep, and that “wired but tired” feeling.
🌊 The Stress Analogy
Mental stress = the thought of a wave building.
Nervous stress = the crash of the wave against your body.
Adrenal stress = being dragged by the current when the waves never stop.
That’s how you know: stress isn’t just in your head, it’s in your whole system.
🔟 10 Clear Signs You’re Stressed
Your sleep is restless (mind races at night).
Your digestion is cranky (bloating, cramps, appetite swings).
You snap at people you love for small things.
Coffee feels like oxygen—but also makes you more jittery.
Your heart races even when you’re sitting still.
You crave sugar or salty snacks constantly.
You get frequent headaches or muscle tension.
You feel wired but exhausted at the same time.
Your memory and focus are foggy.
You’ve lost interest in things that usually bring you joy.
🔎 Symptoms by Type of Stress
Mental Stress
Overthinking
Worry loops
Irritability
Difficulty concentrating
Nervous Stress
Rapid heartbeat
Shallow breathing
Sweaty palms
Stomach knots
Adrenal Stress
Fatigue
Cravings (sugar/salt)
Sleep disturbances
Low resilience to small challenges
Feeling burned out
Feeling dizzy when standing up quickly (called orthostatic hypotension)
What to Do About It (Practical + Powerful Stress Relief Solutions)
Here’s the part most of us skip: solutions. Because knowing you’re stressed is only the first step.
Note: This section contains affiliate links. If you purchase through them, I may earn a small commission—at no cost to you.”
1. Magnesium L-Threonate (Your Brain’s Chill Pill)
I like this particular brand of magnesium L-threonate because it’s third-party tested for purity and actually delivers the dosage used in studies. Plus, it doesn’t upset my stomach the way other magnesium supplements sometimes do. When I took these pills, I felt the effects almost instantly—and I can honestly say they worked wonders for my focus and calm.”
This specific form of magnesium actually crosses the blood-brain barrier.
Supports calm, memory, and better sleep.
Research suggests it may also improve brain plasticity, learning, and long-term resilience against stress-related memory problems.
It’s different from other magnesium forms because it’s designed for cognitive health—not just muscle relaxation.
👉 For a deeper dive into its benefits, see my post: Magnesium Threonate: The Brain-Boosting Secret Every Ambitious Woman Should Know.
2. Diet Shifts
Focus on whole foods, protein, fiber, and healthy fats. Avoid as much as possible refined carbs, sodas, and anything that wasn’t created by God. Food affects the body in ways most of us overlook.
If you have any doubt, try this simple experiment: eat a rich meal fully loaded with carbs, fruits, and a spectacular dessert—then observe your mind. What happens after an hour? After two? Notice your thoughts, mood, and feelings. Write it all down: how many times did you obsess over that talk with your coworker, or how many times did you wake up at night spinning over daily life?
Then, on another day, try a lighter approach: choose a low-carb dinner by 5 p.m. (see my low-carb meals here). Observe again and record what happens. The difference may shock you.
For more, check my posts: 5 Low-Carb Comfort Meals, How to Reverse Type 2 Diabetes Naturally, and Boost Energy, Balance Hormones & Stay Radiant.
3. Exercise (But Smartly)
Movement lowers stress hormones and clears mental stress. Yet, smartly means to know how to work out to avoid hurting yourself.
If you are already stressed—and it affects the body in ways you might not even realize—why stress it more with a hard one-hour run?
Running or any extreme aerobic cardio can add to stress instead of reducing it. Cardio or aerobic workouts should, even for healthy people, be kept to no longer than 20–30 minutes. Go longer and your brain—the ancient “lizard brain”—interprets that you’re not just jogging around the neighborhood but running for your life. As a result, it signals the release of even more cortisol to give you endurance.
Do yourself a favor: don’t run for over 20 minutes if you’re already stressed.
A gentle 20-minute walk, though, works wonders. In the beginning, it helps in eliminating extra sugar from your blood. Keep walking, and you begin to burn fat, and stress gently melts away. Walk in a park with trees, no phone, no earbuds—just birdsong and wind brushing your skin. That way, your lizard brain says, “She’s not being chased, she’s enjoying life.” The result? Less cortisol, more calm.
Even 20–30 minutes of walking helps reduce stress symptoms.
Tip: Remember, don’t overtrain—too much intensity can increase cortisol.
4. Breathing & Reset Exercises
Try box breathing: inhale for 4, hold for 4, exhale for 4, hold for 4.
Just a few minutes resets your nervous system.
5. Solutions for Adrenal Stress
Note: This section contains affiliate links. If you purchase through them, I may earn a small commission—at no cost to you.”
Adaptogens: Ashwagandha, Rhodiola, Holy Basil, Adrenal & Cortisol Support by Dr Berg
Consistent sleep schedule.
Gentle exercise like yoga or tai chi.
Prioritize rest without guilt—it’s medicine.
🌟 Learn More About Stress and Cortisol
The Cortisol-Insulin Connection: How Stress Affects Your Blood Sugar
How to Lower Cortisol Naturally: 10 Ways for Midlife Women to Reduce Stress
Forgotten Home Apothecary: Simple Natural Remedies
❓ FAQs About Stress
Q: Can stress really cause physical illness?
A: Yes—chronic stress weakens your immune system and increases risk of heart issues, diabetes, and digestive problems.
Q: How do I know if it’s stress or something else?
A: If your symptoms improve with rest, relaxation, or breathing, it’s often stress. But always check with a doctor to rule out other causes.
Q: Is adrenal fatigue real?
A: The term is debated, but the experience of being burned out from constant cortisol is very real.
Q: Can I “fix” stress overnight?
A: No—but you can start shifting it today with small, consistent practices.
☕ Final Thought
Friend, stress doesn’t mean you’re weak. It means you’ve been strong for too long without a reset. The good news? Your body has built-in ways to recover—you just have to give it the chance. One walk, one breath, one supplement, one choice at a time.
Disclaimer
This article on stress symptoms and relief strategies is for informational purposes only. It does not provide medical advice, diagnosis, or treatment. If you are experiencing ongoing signs of stress, anxiety, or health concerns, consult a qualified healthcare provider before making changes to your diet, exercise routine, or supplement use. Everyone’s body responds differently, so always seek professional guidance for personalized medical advice.
Affiliate Disclaimer
Some of the links in this post are affiliate links, which means if you click through and make a purchase, I may earn a small commission—at no extra cost to you. I only recommend products I personally trust and believe can add value to your health and lifestyle journey. Your support helps keep this site running and allows me to continue sharing free content on stress relief, wellness, and reinvention. Thank you!
