Most people feel stressed sometimes and some people find stress helpful or even motivating. But if stress is affecting your life, there are things you can try that may help.
Support is also available if you're finding it hard to cope with stress.
Symptoms of stress
Stress can cause many different symptoms. It might affect how you feel physically, mentally and also how you behave.
It's not always easy to recognise when stress is the reason you're feeling or acting differently.
Physical symptoms
headaches or dizziness
muscle tension or pain
stomach problems
chest pain or a faster heartbeat
sexual problems
Mental symptoms
difficulty concentrating
struggling to make decisions
feeling overwhelmed
constantly worrying
being forgetful
Changes in behaviour
being irritable and snappy
sleeping too much or too little
eating too much or too little
avoiding certain places or people
drinking or smoking more
Things you can try to help with stress
Do
try talking about your feelings to a friend, family member or health professional. You could also contact Samaritans, call: 116 123 or email: jo@samaritans.org if you need someone to talk to
find out more about 10 stress busters – including getting started with exercise and setting aside time for yourself
Every Mind Matters – get your free Mind Plan: personalised mental wellbeing tips and advice to your email inbox
Every Mind Matters – self-help cognitive behavioural therapy (CBT) techniques: learn how to manage stress and worry, and boost your mental wellbeing
Where to get NHS help for stress
Referring yourself for therapy
If you need more support, you can get free talking therapies like cognitive behavioural therapy (CBT) on the NHS.
You can refer yourself directly to an NHS talking therapies service without a referral from a GP.
Find an NHS talking therapies service
Non-urgent advice: See a GP if:
you're struggling to cope with stress
things you're trying yourself are not helping
you would prefer to get a referral from a GP
Urgent advice: Call 111 or ask for an urgent GP appointment if:
you need help urgently, but it's not an emergency
111 can tell you the right place to get help if you need to see someone. Go to 111.nhs.uk or call: 111.
Immediate action required: Call 999 or go to A&E now if:
you or someone you know needs immediate help
you have seriously harmed yourself – for example, by taking a drug overdose
A mental health emergency should be taken as seriously as a medical emergency.
Causes of stress
Stress is usually a reaction to mental or emotional pressure. It's often related to feeling like you're losing control over something, but sometimes there's no obvious cause.
When you're feeling anxious or scared, your body releases stress hormones such as adrenaline and cortisol.
This can be helpful for some people and stress might help you get things done or feel more motivated.
But it might also cause physical symptoms such as a faster heartbeat or sweating. If you're stressed all the time it can become a problem.
Identifying the cause
If you know what's causing your stress it might be easier to find ways to manage it.
Some examples of things that may cause stress include:
work – feeling pressure at work, unemployment or retirement
family – relationship difficulties, divorce or caring for someone
financial problems – unexpected bills or borrowing money
health – illness, injury or losing someone (bereavement)
Even significant life events such as buying a house, having a baby or planning a wedding could lead to feelings of stress.
You might find it hard to explain to people why you feel this way, but talking to someone could help you find a solution.
Stick to a sleep routine, and make sure you are getting enough sleep. Avoid drinking excess caffeine such as soft drinks or coffee. Identify and challenge your negative and unhelpful thoughts. Reach out to your friends or family members who help you cope in a positive way.
Where can I get immediate help? In life-threatening situations, call 911 or go to the nearest emergency room. If you are suicidal or in emotional distress, consider using the 988 Suicide & Crisis Lifeline. Call or text 988 or chat online to connect with a trained crisis counselor.
Some people are naturally more sensitive and reactive to stress. Differences in temperament and a collection of inborn personality traits can cause some people to be naturally more resilient in the face of stress while others can feel more threatened and less able to cope.
If you're struggling with stress and don't know how to cope, you may want to seek help from a specialist. Your primary care doctor can be a good starting point. They can help you figure out if the signs and symptoms you're experiencing are from a medical issue or an anxiety disorder.
The first person to approach is your GP. They should be able to give you advice about treatment, and may refer you to another local professional. Cognitive Behavioural Therapy and Mindfulness-based approaches are known to help reduce stress.
While increasing your intake of fruits in general may help reduce stress, a 2022 study found that eating specific fruits was associated with lower stress levels.
an activity or product that stops or reduces stress (= great worry caused by a difficult situation): Reading a book can be a great stress buster. Of all the stress-busters I've tried, nothing beats retail therapy.
Common symptoms of stress in women include: Physical. Headaches, difficulty sleeping, tiredness, pain (most commonly in the back and neck), overeating/under eating, skin problems, drug and alcohol misuse, lack of energy, upset stomach, less interest in sex/other things you used to enjoy. Emotional.
Hobby: Gunsmithing, Embroidery, Parkour, Kitesurfing, Rock climbing, Sand art, Beekeeping
Introduction: My name is Roderick King, I am a cute, splendid, excited, perfect, gentle, funny, vivacious person who loves writing and wants to share my knowledge and understanding with you.
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