Stress

What it is

Stress often builds when we feel we have more demands than we can handle, like work deadlines, money worries, caring for someone, exams or big life changes. It isn’t a mental health condition in itself, but long-term stress can lead to anxiety, depression or burnout.

What stresses one person might not bother another, and your ability to cope can change depending on what else is going on. Feeling stressed doesn’t mean you’re failing. It’s a signal that something needs attention.

Common signs

Everyone’s experience is different. You might notice some of these:

• Feeling overwhelmed, irritable or wound up
• Racing thoughts, or constantly worrying
• Headaches, muscle tension or stomach problems
• Difficulty sleeping, or waking up tired
• Finding it hard to concentrate or make decisions
• Eating, drinking or smoking more or less than usual
• Snapping at people or withdrawing from them

Things to try now

Different things help different people. Try one or two and see what works for you.

1. Take a breathing breakEven two minutes of slow breathing can take the edge off. Try the breathing tool.
2. Get it out of your headWrite down everything on your mind, then sort it into “can act on now”, “can act on later” and “can’t control”.
3. Break things downBig tasks feel lighter as small, specific next steps. Just focus on the next one.
4. Protect the basicsSleep, food, water, movement and daylight all affect how well you cope with pressure.
5. Say no (or not yet)It’s okay to set limits on what you take on, and to ask for help or more time.
6. Make time to switch offPlan something restful or enjoyable, even briefly, and treat it as important rather than optional.

Tools that can help

When to get support

If stress is lasting a long time, affecting your health, or you’re using alcohol or drugs to cope, talk to your GP. Talking therapies can help, and your employer may have an Employee Assistance Programme with free counselling. If work is a cause, your HR team or union may be able to make adjustments.

Who can help

Opening times can change. Check each service’s website for the latest details.

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