What Is Stress?
Stress is how we react when we feel under pressure or threatened. It usually happens when we find ourselves in a situation we feel we cannot manage or control. When we are stressed, our body produces stress hormones that trigger a "fight or flight" response. This response evolved to help us deal with physical danger, but today it is activated by everyday pressures — work deadlines, relationship difficulties, financial worries, or major life changes.
Stress is not always a bad thing. In short bursts it can help us perform better, motivate us to meet challenges, and keep us alert. But when stress becomes persistent or overwhelming, it can harm both mental and physical health.
How Stress Feels
Stress affects people in different ways, but common signs fall into three groups:
Emotional symptoms
- Feeling overwhelmed, irritable, or anxious
- Low self-esteem or racing thoughts
- Feeling worried or fearful
- Struggling to make decisions
- Feeling tearful, depressed, or snappy
- Loss of motivation, commitment, or confidence
Physical symptoms
- Headaches or chest pains
- Muscle tension or pain
- Tiredness and sleep problems
- Stomach problems, such as indigestion or diarrhoea
- Feeling dizzy or faint
- Eating more or less than usual
Behavioural symptoms
- Withdrawing from people
- Drinking more alcohol than usual or smoking more
- Avoiding things or people that cause stress
- Snapping at or being aggressive with others
- Crying
- Difficulty concentrating or making decisions
Common Causes of Stress
Stress triggers vary from person to person. Common sources include:
- Work and employment — pressure to perform, job insecurity, long hours, poor relationships with colleagues or managers
- Financial worries — debt, housing costs, difficulty managing money
- Relationships — conflict with a partner, family member, or friend
- Life changes — moving house, divorce, bereavement, having a baby
- Health — a serious illness in yourself or someone you care for
- World events — news, uncertainty, pandemics, or social unrest
Not every stressful situation is unavoidable. Understanding what causes your stress is the first step to managing it.
What Helps
Take action on what you can control
When stress is linked to a specific problem, practical problem-solving can help. Write down the issue, brainstorm possible solutions, and pick one to try. Breaking a big problem into smaller steps makes it feel less overwhelming.
Manage your relationship with stress
Notice how you are reacting to pressure. Try to challenge unhelpful thinking patterns — for example, catastrophising ("everything will go wrong") or overestimating threats. Ask yourself: "Is this as bad as it feels right now? What would I say to a friend in this situation?"
Build daily habits that protect your wellbeing
Research suggests the following habits reduce stress and build resilience over time:
- Stay active. Even a short walk can clear your head and lower stress hormones.
- Connect with others. Talking to someone you trust about what is on your mind can lift the burden.
- Take breaks. Short, regular breaks during the day help prevent overload.
- Limit caffeine and alcohol. These can make anxiety and stress worse.
- Get enough sleep. Sleep is when your body and mind recover. Aim for 7–9 hours for adults.
- Do something you enjoy. Hobbies and leisure activities give your mind a chance to rest.
Try relaxation techniques
Relaxation exercises can help lower the physical response to stress:
- Slow, deep breathing — breathe in for 4 counts, hold for 4, breathe out for 6
- Progressive muscle relaxation — tense and release each muscle group in turn
- Mindfulness — focus your attention on the present moment without judgement
- Guided meditation or visualisation — audio guides can walk you through relaxation
Address the source
If stress is coming from work, speak to your manager or HR about your workload. If it is financial, organisations such as Citizens Advice (US: NFCC) offer free guidance. If it is in a relationship, a counsellor can help you and the other person communicate better.
When to Seek Help
If stress is:
- Lasting more than a few weeks
- Affecting your ability to work, sleep, or maintain relationships
- Leading to unhealthy coping (excess alcohol, substances)
- Causing chest pain, panic attacks, or thoughts of self-harm
… it is time to speak to a professional. A doctor can rule out physical causes and refer you to talking therapy or other support. Cognitive Behavioural Therapy (CBT) has strong evidence for helping people manage stress.
You do not have to wait until things become unbearable. Getting support early is always the right call.