When the demands of life keep you busy, it can be tempting to push through exhaustion. Stress can come from daily activities, illness or even working out too much. But ignoring your body can have big impacts on your long-term health. It’s important to recognize when your body is telling you to slow down. Here are 10 signs that your body needs a break.
1. You feel tired all the time
Feeling tired or exhausted most of the day is one of the most obvious signs that you need rest. Stress can cause fatigue as much as physical activity. The more you try to push through the fatigue, the more rest you may need. Consider taking some time just for yourself. Take a vacation or a day off to do something relaxing. If you can’t take a day off from work, plan some time just for yourself when you can. If you find yourself exhausted even after resting and sleeping well at night, talk to your care provider.
2. You have trouble sleeping
Sometimes being overwhelmed can keep you awake at night. This can contribute to fatigue and exhaustion. Luckily, there are some steps you can take to improve your sleep when you are stressed. Winding down before bed with something peaceful can help you drift into a restorative sleep. Read about how to fall asleep faster and stay asleep longer here. Here’s a restorative yoga sequence you can try just before bed. If you have trouble falling asleep all the time, talk with your care provider.
3. You get sick all the time
Stress and overtraining can negatively impact your immune system. Stress can contribute to a buildup of a hormone called cortisol in your blood. Over time, extra cortisol in your blood can worsen inflammation, taxing your immune system. This may leave you more vulnerable to illness. If you keep getting sick over and over again, listen to your body and slow down. When you are sick, your body needs rest so that it can fight off the illness. If you try to push through the illness, you may find yourself sick for longer periods of time. Recovering from illness takes time. After recovering, take it slow and build up your activity gradually.
4. You find it harder to manage your blood sugar
When you are at your limit, your body produces hormones that can make it harder for you to manage your blood sugar. These hormones can impact your insulin sensitivity or your ability to use insulin to process sugar in your blood. Read more about insulin resistance here. People with type 2 diabetes or high insulin resistance might find it harder to lower their blood sugar when stressed.
5. You keep getting headaches or migraines
Headaches are a very common sign that you need to slow down. Tension headaches occur when the muscles around your head and neck tense up. This tension can cause head pain. For some, tension headaches can develop into migraines. A migraine is a debilitating headache that can last for days. Over time, chronic stress can lead to recurring or even chronic headaches and migraines.
6. You have body aches and pains
You may experience generalized muscle tightness, aches and pain. When you are stressed, your muscles can become tense for prolonged periods of time. This can lead to a buildup of lactic acid in the muscles. This buildup can cause soreness. Body aches combined with fatigue might even make you feel like you have the flu!
When you notice muscle tightness, try something that will relax your muscles. If you are doing intense workouts on a regular basis, consider taking more rest days. Try a gentle yoga sequence, taking a warm bath or booking a massage. Chronically tight muscles may be harder to release. Making time in your routine for stretching your tight muscles not only helps with pain but can relieve stress.
7. You keep having digestive issues
If you’ve ever heard the phrase “a nervous stomach,” then you may be familiar with how stress can impact your digestive system. Constant digestive issues like nausea, diarrhea, acid reflux and constipation may be a sign that you need a break. Rather than pushing through these symptoms, listen to your body. In addition to adding foods that are easier to digest, remember to slow down. Talk to your care provider if your digestive issues last more than two weeks.
8. You have trouble focusing or remembering things
Feeling overwhelmed can make focusing more difficult. You may find yourself distracted and unable to remember things. This may be a sign that you’re doing too much. Ask for help with whatever it is that you are working on. While making checklists and keeping good notes are great ways to keep track of your work, taking time to slow down, take a break and breathe may help more.
9. You are feeling irritable, impatient or depressed
As things keep piling up, you may find yourself in a bad mood more often. You may be frustrated that you don’t have time to do the things you want. Or you may not have enough physical or emotional energy to face challenges that used to be easy for you. If this happens, your emotional gas tank is running low. Refill it by spending time doing something you enjoy. Spend some quality time with people you love. Or enjoy some quality time by yourself. Make sure that whatever you choose fills you with energy and joy.
10. You use food and substances to cope with your feelings more often
If you find yourself opting for more highly processed comfort foods, drinking more alcohol or smoking more tobacco, it may be a sign that you need to slow down. All of these activities can be addictive. Even after periods of high stress, you may end up continuing these habits. If this sounds familiar, consider ways to stop these habits. Read this article about emotional eating. Here are some tools to help you quit smoking. You can always ask your care provider about resources to reduce alcohol consumption. Don’t hesitate to reach out to your Teladoc Health care team for mental health support and substance abuse questions.