Stress

Stress is what happens when you feel under more pressure than you can comfortably handle. It is a normal part of life — some stress can motivate us — but when it builds up without a break, it affects your mental and physical health in serious ways.

Stress is not a mental health condition in itself, but it can trigger or worsen anxiety and depression. It is also linked to physical problems including headaches, digestive issues, high blood pressure, and a weakened immune system.

Common signs of stress:
- Feeling overwhelmed or out of control
- Irritability or a short temper
- Difficulty sleeping, or waking feeling exhausted
- Trouble concentrating or making decisions
- Muscle tension, headaches, or stomach problems
- Eating more or less than usual
- Withdrawing from people or responsibilities

Some things that can help:

Name what is causing it. Sometimes stress feels vague and all-encompassing. Writing down what is actually pressuring you can help you see what is in your control — and what is not.

Do one thing at a time. Multitasking under stress tends to make things worse. Pick the single most important task and focus on that first.

Move your body. Physical activity — even a 20-minute walk — reduces the stress hormones cortisol and adrenaline. It is one of the most reliable stress relievers there is.

Protect your sleep. Stress and poor sleep make each other worse. Try to stick to a regular bedtime, even if sleep is difficult right now.

Say no more. A lot of stress comes from taking on too much. Being honest about your capacity is not laziness — it is healthy.

Talk to someone. Sharing stress with a person you trust can make it feel more manageable. You do not need to have a solution — just talking helps.

Breathe. When stress spikes in the moment, slow breathing calms your nervous system fast. Try breathing in for four counts and out for six.

When to seek help:

If stress has been affecting your daily life for several weeks, or if you are using alcohol or other substances to cope, talk to your GP. Work-related stress is also worth discussing with your employer — many workplaces offer an Employee Assistance Programme (EAP) with free, confidential counselling.

UK support:
Mind — 0300 123 3393 (Mon–Fri, 9am–6pm)
Samaritans — 116 123 (free, 24/7)
Mental Health Foundation — www.mentalhealth.org.uk

Sources: NHS (nhs.uk), Mind.org.uk, Mental Health Foundation