Did you know that the average human makes up to 35,000 decisions every day? We also process around 6,000 thoughts and our hearts beat about 100,000 times a day. During a 24-hour period, we take up to 30,000 breaths. I could go on, but I think you get my drift. That is a lot of energy expended by our minds and bodies on a daily basis – they work very hard for us.
The speed that society runs at nowadays, and the rate at which we are expected to function is overwhelming – and it seems to keep getting faster and faster.
So it is not surprising that sometimes our bodies try to tell us to slow down. And if we ignore these warning signs, then we can develop burnout, where we are physically, mentally and emotionally exhausted because of long-term, unresolved stress.
We are not machines – we need rest, we need to recover and we need to slow down, no matter what the outside world is telling us.
It is important not to ignore changes to your physical or mental health – if you have any concerns, it is really important to see your GP.
The sooner we realise what our own warning signs are, the sooner we can notice them and do something about the triggers. So, what are some of the more common signs?
1. Frequent illness
When we are running our lives and activities at a fast speed, our stress hormone, cortisol, runs high and actually inhibits our immune response – this is to help us avoid inflammation during periods of acute high stress. But this response becomes maladapted during chronic stress, and all of the components of our immune system that protect us are lowered in how effective they are – this includes our white blood cells, cytokines, prostaglandins and leukotrienes. As a result, we are more likely to come down with illness and infection, and for recovery to take longer. Ask yourself a few questions: do I get sick a lot, does it take me a while to recover, and if I do get ill, do I actually give myself permission to recover? If you are not allowing yourself to recuperate, then a change in your attitude towards the importance of your health may be helpful. You need to prioritise yourself.
2. Unhealthy coping mechanisms
This can include food, alcohol or smoking to cope with feelings or challenges. We all fall into unhealthy strategies of coping with life from time to time, but if it becomes a regular habit, causes us harm, or is something we cannot control, then it is a problem. We often do this when our usual reserve level has run far too low and we have nothing left in our tank. Notice when you do this, what you use to manage stress and, importantly, what triggers you. Can you change this up, or find a healthier coping strategy like talking to someone you trust, exercise, problem-solving or just resting?
3. Feeling tired all the time
Elevated levels of cortisol put us on constant fight-or-flight alert, which fills our system with adrenaline. Long term, this gives us muscle tension, uses up our energy reserves, and also acts to make our brains respond more slowly and inefficiently to what we need to do. It also makes us sleep less and reduces the quality of the sleep that we do get. All of these things make us feel more tired. Slowing down, allowing yourself to rest and recover more, and trying to relax helps us to build up motivation again and to feel like we have more mental, emotional and physical energy.
4. Difficulty focusing, concentrating and being efficient
The irony of pushing on through stress and not allowing ourselves to slow down is that we actually become less efficient, both mentally and cognitively. We experience slowness of thought and an inability to concentrate or come up with solutions. We become less productive and can get more stressed because of it. If you are feeling like you are not at the top of your game then do what comes unnaturally, and take a step back; delegate, rest, prioritise what’s urgent and what isn’t and say no more often.
5. Digestion problems
Our brains and gut are linked very closely. They both have a network of nerves that produce chemicals that communicate with each other. When you feel stress, this message is sent down a link to your gut, and this can impact the types and levels of bacteria there, in turn affecting mucus, which acts as a protector against inflammation, as well as increasing pain sensitivity and the speed at which your gut moves. All of these factors can lead to worsening of irritable bowel symptoms, diarrhoea or constipation and heartburn. Listen to your gut; it may give you a clue as to your overall stress levels.
6. Mood swings
When we are running at such a high speed, and constantly stressed, it is not unusual for us to become more irritable and less able to regulate our emotions. We can have mood swings and be angry, upset, emotional and impatient. Have you had a lot more arguments with friends or family members lately? Are you feeling more irritable with work colleagues? And are you feeling like your tolerance is low? These are all signs you need to slow down and look after your mental and emotional wellbeing.
7. Aches and pains
Chronically raised stress hormone levels mean that our bodies are in a “hypervigilant” state, with our muscles tense and ready to spring into action. As a result, shoulder tension, back and neck pain are common if we are living life too fast. We can also develop tension headaches, as well as jaw tension from grinding our teeth at night. Notice these signs and take time to slow down, do gentle stretching, exercise to reduce tension and have a warm bath or a massage to help you relax.