Some types of stress are a natural component of modern living. But when stress goes beyond a certain level, it can significantly affect our daily lives – without us quite realising what is happening. That’s why it’s important to be able to identify the symptoms in order to address stress in a positive way.
Recognising that you are living with an unacceptable level of stress is not an admission of failure. It’s the starting point for addressing the issue, and seeking appropriate help.
What is stress?
The most straightforward way to define stress is simply to say that it is the way we feel when we are under pressure – such as the anxiety felt when taking a driving test. In such situations, moderate stress can be positive, as it makes us more alert and helps us to perform better. Some stressful situations can even be exhilarating, and can have the feel of a roller coaster ride. However, excessive or prolonged stress can negatively impact our health, and can lead to physical and emotional exhaustion, and illness.
What causes stress?
There are any number of situations that can cause stress. For many people, the most common triggers are problems in their relationships with partners, children or other family members, difficulties at work or money worries.
Stress can also be caused by major changes in our lives, such as the death of a loved one, moving house, changing job or divorce. Or it can be caused by a series of minor irritations that have a cumulative effect – such as constantly feeling undervalued at work, or dealing with a difficult colleague. It’s also true to say that sometimes the actual trigger can be hard to identify.
What are the symptoms of stress?
It is important to be able to recognise the symptoms of stress when they occur. When we’re stressed, our body responds in a variety of ways that are thought to increase our chances of surviving any crisis or challenge. The reaction of our body is commonly known as the “fight or flight” response. If this response is repeatedly triggered over time, it can negatively impact both your physical and mental health.
When feeling stressed, you may begin to experience a variety of stress-related symptoms which may include:
- Headaches, nausea and indigestion.
- Quicker and shallower breathing.
- Palpitations and perspiring freely.
These symptoms may also be accompanied by:
- Constant tiredness.
- Loss of appetite – or its opposite, such as food cravings.
- Disturbed sleep or restlessness during waking hours.
- Frequent crying.
It is not uncommon for stress to express itself through anger, anxiety and depression. As a result, people who are stressed can withdraw from daily life, become irritable, and may lose interest in sex. These are very personal issues and it may seem difficult to admit to ourselves when we are experiencing them – but the sooner they are accepted as the signs of stress, the sooner we can take action.
What can I do to help manage stress?
- Movement and physical activity – Whether it’s getting up from your desk, going for a walk or stretches, engaging in movement can help to get rid of any cortisol, and can support us to manage symptoms of stress in general.
- Breathing – Deep breathing exercises can help to counter-act some of the body’s stress responses. For example, you can try breathing in through your nose down into your tummy, holding it there for five or so seconds, then breathing out gradually through your mouth.
- Getting good quality sleep – This supports our mental health and physical wellbeing. It might not be easy to sleep when you’re feeling stressed, but following some of these tips could help you to get a more restful night’s sleep.
- Keep in touch with your social connections – Spending time with others also supports our overall wellbeing. It gives a chance to talk through any worries or concerns, which can help us to process difficult times and identify actions going forwards.
- Learn new skills to help build your resilience – Learning new skills and developing those you already have can boost your confidence and resilience, which can help you to navigate challenging times.
The NHS include further ideas you can use to help manage stress.
Further support
NHS – Getting help with stress.
Mind – Information and support on managing stress. Find a list of useful contacts/helplines here.
Every Mind Matters – Tips on managing stress in general.
Ref: WPW0027 this information was reviewed April 2024.
