It's safe to say that everyone will experience some form of stress in their lifetime and stress can be brought on by a range of different factors.
Be it work, family, relationships, money, health or something else entirely, stress can impact your physical and mental wellbeing and can also bring about a change in behaviour, too.
It can also lead to further health issues, such as anxiety and depression.
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Here's some advice on how to spot the signs of stress, how to overcome it and how to prevent it from creeping back into your life, time and time again.
What are the symptoms of stress?
It's not always easy to recognise the symptoms of stress as it can affect different people in different ways - mentally, physically and also in how you behave.
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
The NHS has a mood self-assessment you can take, to determine how you are feeling.
What can cause stress?
According to the NHS, stress is usually a reaction to mental or emotional pressure and is often related to feeling like you're losing control over something.
Sometimes, however, there can be no obvious cause.
When you feel anxious or scared, the body releases stress hormones such as adrenaline and cortisol which can be positive for some people - it can help get things done or feel more motivated - while for others it can become an issue.
If you can pinpoint the cause of your stress, you may find it easier to manage. Some common examples of things that 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 bereavement
Even certain life events such as buying a house, having a baby or planning a wedding can lead to feelings of stress and it may be difficult to explain how you're feeling.
Things you can do to try to help with stress
Here's a handy list of do's and don'ts when it comes to helping with stress, thanks to the NHS:
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
use easy time-management techniques to help you take control
plan ahead for stressful days or events – planning long journeys or making a list of things to remember can really help
consider peer support, where people use their experiences to help each other. Find out more about peer support on the Mind website
listen to free mental wellbeing audio guides
Don't
do not try to do everything at once – set small targets you can easily achieve
do not focus on the things you cannot change – focus your time and energy into helping yourself feel better
try not to tell yourself that you're alone – most people feel stressed at some point in their life and support is available
try not to use alcohol, cigarettes, gambling or drugs to relieve stress – these can all contribute to poor mental health
Where to get help
The mental health charity Mind can offer more information on things like dealing with pressure and developing emotional resilience to help you adapt and bounce back during difficult times.
Your Mind Plan on the Every Mind Matters website even sends personalised tips and advice to your email inbox.
When to see a GP for stress
If you need more support, the NHS offers free psychological therapies such as Cognitive Behavioural Therapy (CBT) - you can refer yourself directly to an NHS psychological therapies service with no referral from a GP.
But the NHS suggests seeing a GP if you're struggling to cope with stress, things you're trying yourself are not helping and/or you would prefer to get a referral from a GP.
