Managing Stress
Stress is the body’s natural response to the demands and challenges of life.
Stress can be triggered by a variety of factors and can have both physical and emotional effects. Whilst moderate, short-term stress (also called acute stress) is a normal part of life and can be beneficial in motivating us to overcome obstacles, chronic stress (long term stress) can have negative impacts on health and general well-being.
Stress can be caused by many things but often includes:
Work pressure: Deadlines, workload or job insecurity.
Financial worries: Debt, bills, and unexpected expenses.
Personal relationships: Conflicts with family, friends, or partners.
Health concerns: Chronic illness, injury, or mental health challenges.
Major life changes: Moving house, getting married/divorced or a change in career direction.
Stress can be triggered by a variety of factors and can have both physical and emotional effects. Whilst moderate, short-term stress (also called acute stress) is a normal part of life and can be beneficial in motivating us to overcome obstacles, chronic stress (long term stress) can have negative impacts on health and general well-being.
Causes of stress
Stress can be caused by many things but often includes:
- Work pressure: Deadlines, workload or job insecurity.
- Financial worries: Debt, bills, and unexpected expenses.
- Personal relationships: Conflicts with family, friends, or partners.
- Health concerns: Chronic illness, injury, or mental health challenges.
- Major life changes: Moving house, getting married/divorced or a change in career direction.
Acute versus Chronic Stress:
Knowing the Difference
It’s important to be able to recognise chronic stress before it causes health issues or impacts other aspects of our lives such as relationships or work. In short, acute stress and chronic stress differ in duration, intensity, and overall impact on the body.
Acute stress is short-term and occurs in response to immediate challenges or threats, such as deadlines, public speaking, or sudden danger. Whilst acute stress can feel intense at the time, it typically reduces once the situation passes. In moderation, it can even be beneficial, helping with focus and quick decision-making.
Chronic stress, on the other hand, is long-term and may persist over weeks, months, or even years. It can stem from ongoing issues like financial struggles, work pressure, problems with relationships or unresolved trauma. Unlike acute stress, chronic stress wears down the body over time, potentially leading to health problems such as heart disease, anxiety, and weakened immune function.
How Stress Feels
Stress can present in various ways that will differ from person to person. For people experiencing chronic stress it can be difficult to notice if things are getting worse over time, so it is important to listen to friends and family if they say they are worried about your stress. You (or those closest to you) may notice:
• Physical Symptoms: Headaches, muscle tension, fatigue, stomach issues, and sleep disturbances.
• Emotional Symptoms: Anxiety, irritability, depression, and mood swings.
• Cognitive Symptoms: Difficulty concentrating, memory problems, and negative thinking.
• Behavioural changes: Changes in appetite, reduced motivation, increased negativity, social withdrawal, and increased use of alcohol or drugs.
If you find it difficult to stay in tune with your stress levels, it is a good habit to “check in” on yourself regularly. This free online assessment only takes a few minutes to complete and can help you keep track of stress. It also provides some useful strategies dependent on your score.
Managing Stress
Managing stress well involves a combination of healthy lifestyle habits and strategies to help during the times when things feel particularly stressful. As everyone experiences stress differently it’s important to find what works best for you, however the following have been proven to help reduce and maintain healthier levels of stress:
Maintain a Balanced Diet
Get Adequate Sleep
Practice Relaxation and Mindfulness Techniques
Stay Connected
Engage in meaningful
activities
Spend time doing things you enjoy, to relax and unwind.
Seek Help and Support
Sometimes stress can be overwhelming, and professional support can make a huge difference.
A good place to start is to visit your GP, who can help with referrals to services near you.
If you are a veteran, Open Arms (a DVA initiative,) offers free and confidential counselling for veterans and their families.
Call 1800 011 046 to make an appointment.
Additional Information & Support
World Health Organisation
Information and frequently asked Q&A’s relating to stress
Stress Management Society
Information, strategies and resources