As a younger performer, I had a very negative experience with performance anxiety. I would forget my music, blocking, just feel exhausted from getting emotionally prepared. I would often feel disappointed with the outcome and feel unmotivated to practice. Realising that it doesn’t have to be like that, I dedicated years studying and exploring ways to decrease stage fright and most recently, while listening to the audio book Your brain at work by Dr. David Rock, I thought that instead of fighting the stress symptoms, I would explore ways to use the stress to achieve pick results. To better understand and normalize the physiological symptoms of stress, I will explore and briefly explain some of the more common physical symptoms of stress.
Stress is a natural response to challenging or uncomfortable situations. While many people associate stress with emotional turmoil, it also manifests physically. Recognizing these signs can help individuals take proactive steps to manage stress and protect their well-being. When stress becomes chronic, it can take a toll on both the mind and body. Stress is often seen as the enemy of performance, but when harnessed correctly, it can be a powerful tool for achieving peak results. Whether in high-stakes business meetings, competitive sports, or emergency situations, the right amount of stress can sharpen focus, boost motivation, and elevate performance. In this post I will explore some of the common physical responses to stress.
- Increased Heart Rate
One of the most immediate physical reactions to stress is an increased heart rate. When the body perceives a threat, it releases stress hormones like adrenaline and cortisol, which trigger the “fight or flight” response. This can cause the heart to beat faster, ensuring that oxygen and nutrients reach vital organs quickly. While this is helpful in short bursts, prolonged periods of an elevated heart rate can strain the cardiovascular system and increase the risk of heart-related issues.
2. Excessive Sweating
Sweating is another common response to stress. The body’s sympathetic nervous system activates sweat glands as part of its effort to cool down during heightened emotional states. Stress-related sweating often occurs in the palms, underarms, and forehead. While sweating itself is harmless, it can be uncomfortable and sometimes lead to social anxiety in situations like public speaking or high-pressure work environments.
3. Cold or Clammy Hands
If you’ve ever noticed your hands feeling cold or clammy during a stressful situation, you’re not alone. When stress hormones kick in, blood flow is directed away from the extremities and toward major organs like the heart and brain. This can result in cold hands and feet, even if the surrounding environment is warm.
4. Shaking or Trembling
Shaky hands or body tremors are another physical symptom of stress. This occurs due to the activation of the nervous system, which sends signals that can cause muscles to contract involuntarily. While occasional trembling is normal, persistent shaking under stress may indicate heightened anxiety or nervous system dysregulation.
5. Muscle Tension and Pain
Stress often causes muscles to tighten as a protective measure. Over time, this can lead to chronic tension in the shoulders, neck, and jaw, sometimes resulting in headaches or migraines. Engaging in relaxation techniques such as deep breathing, stretching, or massage therapy can help alleviate muscle discomfort.
6. Digestive Issues
The gut is closely connected to the brain, and stress can significantly impact digestion. Symptoms may include stomachaches, nausea, bloating, or irritable bowel syndrome (IBS).
Managing Stress for Better Health
Recognizing the physical symptoms of stress is the first step in managing it effectively. Simple lifestyle changes such as regular exercise, mindfulness meditation, proper sleep, and a balanced diet can help mitigate stress’s impact on the body. Engaging in relaxation techniques such as deep breathing, stretching, or massage therapy can help alleviate muscle discomfort.