5 Physical Signs of Stress and a 5-Minute Somatic Technique for Black Women

Recognizing Stress and Caring for Your Body

As Black women, we carry an incredible amount of strength and resilience. However, we often become so accustomed to managing daily stressors that we overlook the signs our bodies give us. Stress can manifest physically, and without proper care, these symptoms can lead to burnout and long-term health challenges.

In this blog, we’ll explore five physical signs of stress and introduce a simple 5-minute somatic technique to help you release tension and prioritize your well-being.

1. Inflammation in the Joints

Chronic stress can trigger inflammation, often appearing as pain or swelling in the joints. This can make movement uncomfortable and disrupt daily routines. Even when there’s no clear injury, stress can intensify old aches and pains.

Eastern Medicine teaches us that flare-ups in the body—whether new or old—are often linked to unresolved emotional challenges. Pay attention to these signals and treat them as invitations to reflect on areas where you may need more care.

2. Changes in Appetite

Stress can impact our eating habits, leading to overeating or loss of appetite. These fluctuations are often linked to hormonal responses and emotional coping mechanisms. By recognizing these shifts early, you can begin addressing the root causes of your stress and create space for mindful eating habits.

3. Positioning of Shoulders

Notice your shoulders. Are they creeping up toward your ears? This subtle yet common physical reaction to stress can create tension and pain in the neck and shoulders. Frequent check-ins and intentional relaxation techniques can help you release this built-up tension.

4. Jaw Pain and Teeth Grinding

Grinding your teeth (bruxism) or waking up with jaw pain can be signs that stress is manifesting in your sleep. Over time, this can lead to dental issues and chronic discomfort. Incorporating stress-reducing practices before bed—like deep breathing or meditation—can help ease these symptoms.

5. Migraine Headaches

Migraines are one of the most debilitating symptoms of stress. They often come with intense pain, nausea, and sensitivity to light. For Black women who face layered stressors, addressing migraines requires a combination of stress management techniques and early intervention strategies.

A Simple Somatic Technique: The 5-Minute Body Scan

Adding somatic practices to your routine can help calm your nervous system and promote emotional and physical balance. Here’s a quick technique to reduce stress in less than 5 minutes:

1. Find a Quiet Space: Sit or lie down where you won’t be disturbed.

2. Close Your Eyes and Breathe Deeply: Inhale through your nose, exhale through your mouth.

3. Start from the Bottom: Focus on your toes and slowly move up to the crown of your head. Notice any tension or discomfort.

4. Release Tension: As you identify tense areas, consciously relax the muscles. Try deep breaths or tense and release the area three times.

5. Finish with Affirmation: End with a positive statement like 'I am worthy of peace and relaxation.' Choose affirmations that resonate with you—phrases that start with I am, I will, I can to reinforce confidence and calm.

Final Thoughts: Caring for Your Body and Mind

Stress doesn’t just affect your mind—it leaves its mark on your body. Recognizing the physical signs of stress allows you to take action before burnout sets in. Incorporating somatic practices, like the 5-minute body scan, can help you reset, recharge, and reconnect with yourself.

Your body is your home—it deserves care, attention, and love. Take time daily to listen, breathe, and let go of what no longer serves you.

Ready to Feel More Grounded?

If this post resonated with you, let’s keep the conversation going. Join the Reflecting Joy Collective, a space where Black women heal, grow, and thrive—together. You deserve rest, peace, and wholeness. Let’s make it happen.