Our bodies often send us subtle stress signals that can easily go unnoticed.These include jaw tightness, poor memory and immunity, and digestive and hormonal issues.Deep breathing, exercise, connecting with others, and task management can help ease stress.

Stress is often associated with symptoms, like a racing heart, sweaty palms or a wave of panic before a major event. But it doesn’t always announce itself so clearly. Sometimes, stress operates quietly in the background. “Stress doesn’t always show up as panic or anxiety,” explains psychiatrist Simon Faynboym, M.D. “Instead, it can hide in small, unexpected ways.” 

Recognizing these subtle signals is essential for maintaining your well-being. Left unchecked, chronic stress can contribute to serious health issues like high blood pressure, a weakened immune system and even cognitive health challenges.,, By identifying the quieter ways stress manifests, you can take proactive steps to address it before it escalates into something more serious.

With insights from health professionals, let’s explore five surprising signs that you might be more stressed than you realize, and how to nip it in the bud.

1. You Wake Up with a Sore Jaw

“A sign that you may be more stressed than you think is if you notice that your jaw is tight or clenched,” says mental health expert Randal Turner, D.O. This unconscious tension often occurs during sleep, as your body processes stress by tightening the jaw muscles and clenching the teeth.

This habit, known as bruxism, can lead to more than just a sore jaw. Over time, it may cause headaches, tooth sensitivity and even cracked teeth. If you’re waking up with persistent jaw discomfort or pain, it could be your body’s subtle way of signaling that your stress levels are higher than you realize. 

2. Your Digestion Is Unpredictable

Your gut is often called your second brain for a good reason. The connection between your mind and your digestive system is powerful, and when you’re stressed, your stomach is one of the first places to show it. “Changes in digestion and bowel movements can be a sign of distress, since stress can influence our gut health via the gut-brain axis,” explains Turner.

This isn’t just a vague feeling. There’s a physiological process at play, explains Alicia Galvin, M.Ed., RD, IFNCP. “The limbic system, a system in our brain that responds to stress, signals the GI tract, altering motility and secretion. This can lead to discomfort or sudden changes in digestion,” she says. The result? You might experience bloating, constipation or sudden urges to use the restroom that don’t seem to have any link to what you ate.

3. You Seem to Catch Every Cold

Do you feel like you’re constantly battling a runny nose or a lingering cough while your friends and colleagues stay healthy? It might not just be bad luck. 

“Stress suppresses the immune system, making us more vulnerable to illness,” notes Galvin. This happens because stress prompts the release of the hormone cortisol. While cortisol can be helpful in short bursts, prolonged stress keeps cortisol levels elevated, which can weaken your body’s immune response. Over time, your body becomes so focused on managing the physiological effects of stress that it has fewer resources to fight off germs and viruses.

4. Your Menstrual Cycle Is Irregular

“Women may experience missed periods when chronically stressed,” says Galvin. Usually, a regular menstrual cycle is often a key sign of hormonal balance. However, when stress enters the picture, it can disrupt this delicate rhythm, leading to irregular or even missed periods. 

Galvin explains that chronic stress can adversely affect the connection between our brain and our adrenal glands, known as the hypothalamic-pituitary-adrenal (HPA) axis. This, in turn, can impact the ovaries and hormones, she says. Your body responds by interpreting this elevated stress as a threat and goes into survival mode. When this happens, functions like reproduction and menstruation can be temporarily deprioritized.

5. You’re More Forgetful and Distracted Than Usual

Have you been misplacing your keys more often, forgetting appointments or finding it difficult to focus on a single task? While it’s easy to dismiss these moments as simple absent-mindedness, they can be a subtle cognitive sign of chronic stress.

Once again, the culprit is cortisol. “Long-term circulation of cortisol can lead to inflammation and impact brain function,” explains Galvin. “When stress triggers the release of cortisol, it affects insulin and blood sugar levels.” This chain of events can damage delicate brain cells. At the extreme, it can interfere with memory formation and executive functions, making it harder to concentrate and recall information. 

That’s not all. Excess cortisol production from chronic stress may also cause inflammation in the nervous system that can drive the development of neurodegenerative diseases, like Alzheimer’s and Parkinson’s.  

Strategies to Manage Stress

Recognizing the hidden signs of stress is the first step. The next one is taking action. Here are a few expert-backed strategies to help you manage your stress for better health and well-being.

Try breathwork: There’s science behind the age-old advice to take a breath when you’re stressed. Techniques like cyclic sighing, which focuses on prolonged exhalation, and box breathing, where you inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds and hold for 4 seconds, have both been shown to reduce stress.Get moving: “Exercise increases endorphins and can be a helpful stress management tool. Just a 15- to 20-minute walk can do wonders,” says Galvin.Connect with others: “Social connection and engaging with supportive people can help with perspective,” says Galvin. For a double-dose of stress reduction, plan a leisurely walk with a friend.Break tasks into smaller pieces: “If possible, break down your to-do list, or outline your plan to deal with the stress to reduce overwhelm,” says Galvin.

Our Expert Take

Stress is a part of life. Yet, when it lingers unchecked, it can quietly wreak havoc on your body and mind. But here’s the good news: The goal isn’t to eliminate stress entirely (an impossible task!). It’s to recognize when stress creeps in and develop healthy ways to keep it in check.

Whether it’s a tight jaw, a foggy memory, poor immunity, digestive woes or an irregular menstrual cycle, your body may be trying to tell you something’s up. By paying attention to these subtle cues, you can step in before stress takes a bigger toll. “Noticing small changes and stress cues as they occur can help us proactively use techniques to relieve stress in the moment, which can benefit our health and quality of life,” says Turner. Learning to spot these sneaky signs isn’t just self-care. It’s a long-term investment in your health and happiness.