Stress: common signs, causes and practical ways to cope explained

Almost everyone feels stressed from time to time, whether before an exam, during a busy week or while facing a family problem. Short bursts can be useful, but stress that goes on for long periods can wear people down. This article uses information from the NHS, the World Health Organization (WHO) and the US National Institute of Mental Health.

1. Introduction

WHO describes stress as a state of worry or mental tension caused by a difficult situation. It is a natural human response that helps people deal with challenges and threats, and learning to cope can support well-being ^[2]. The NHS explains that stress is usually a reaction to mental or emotional pressure, often linked to feeling a loss of control, and that the body releases hormones such as adrenaline and cortisol. Some people find stress helpful or motivating, but if it affects your life, there are things you can try ^[1].

The National Institute of Mental Health says stress is a physical or mental response to an external cause and usually goes away once the situation is resolved. It also explains that anxiety is the body's reaction to stress and can continue even when there is no current threat ^[3].

2. Common causes

The NHS lists these frequent causes ^[1]:

• work pressure, unemployment or retirement
• family issues, such as relationship problems, divorce or caring for someone
• money worries, such as unexpected bills or debt
• health problems, injury or bereavement
• big life events, including happy ones such as buying a home or having a baby

WHO adds that stress is also widespread during crises such as economic downturns, disease outbreaks, natural disasters, war and community violence ^[2]. Sometimes there is no obvious cause ^[1].

3. Signs of stress

Stress is not always easy to recognise as the reason for a change. The NHS groups the signs as follows ^[1]:

• Physical: headaches, dizziness, muscle tension or pain, stomach problems, chest pain or a faster heartbeat.
• Mental: poor concentration, difficulty making decisions, feeling overwhelmed, constant worry and forgetfulness.
• Behavioural: irritability, changes in sleep or appetite, avoiding certain places or people, and drinking or smoking more.

WHO lists similar signs, including difficulty relaxing, trouble concentrating, body aches, upset stomach, poor sleep and eating more or less than usual. It notes that responses vary from person to person ^[2].

4. How stress can affect health

WHO says too much stress can lead to physical and mental health problems. Ongoing stress can worsen existing health conditions and may increase the use of alcohol, tobacco and other substances. Stressful situations can also cause or worsen conditions such as anxiety and depression, which need professional care ^[2]. The National Institute of Mental Health says long-lasting anxiety can affect sleep and the immune, digestive, cardiovascular and reproductive systems, and may raise the risk of an anxiety disorder or depression ^[3].

5. Ways to cope

WHO and the NHS suggest these habits ^{[1, 2, 3]}:

• Keep a routine. A daily schedule with set times for meals, exercise, chores and leisure can restore a sense of control ^[2].
• Sleep well. Keep regular sleep and wake times, make the bedroom quiet and dark, limit screens before bed and avoid heavy meals, caffeine and alcohol at night ^[2].
• Move and eat well. Daily activity such as walking, and regular balanced meals, can reduce stress ^{[2, 3]}.
• Stay connected. Share worries with someone you trust ^{[1, 2]}.
• Breathe and relax. Breathing exercises and time for yourself can help ^[1]. The National Institute of Mental Health also mentions keeping a journal, mindfulness and challenging unhelpful thoughts ^[3].
• Limit the news. Heavy exposure to news on television and social media can raise stress, so cut back if it makes you more anxious ^[2].
• Plan and set small goals. The NHS suggests time-management methods and planning for stressful days, and advises against taking on everything at once ^[1].

WHO has published a self-help guide called Doing What Matters in Times of Stress, which teaches skills in a few minutes a day ^[2].

6. Habits to avoid

The NHS advises against dwelling on things you cannot change, believing you are alone and relying on alcohol, cigarettes, gambling or drugs, which can make mental health worse ^[1]. The National Institute of Mental Health suggests limiting too much caffeine ^[3].

7. Support and talking therapies

If self-help is not enough, a doctor can suggest further options. The National Institute of Mental Health says the main treatments for stress or anxiety that will not go away are psychotherapy (talking therapy) and medication, and many people benefit from both. Finding which coping techniques work for you may take trial and error ^[3]. The doctor decides which approach is suitable. The NHS says NHS Talking Therapies for anxiety and depression may help with stress, and adults in England can refer themselves ^[1].

8. When to see a doctor

WHO says most people manage stress and keep functioning, but you should seek help from a trusted health-care provider if symptoms persist, affect work or school, or suggest anxiety or depression ^[2]. The NHS advises seeing a doctor if you are struggling to cope or self-help is not working ^[1]. The National Institute of Mental Health says to consider professional help if symptoms interfere with everyday life, make you avoid things or seem always present ^[3]. If you are in distress or having thoughts of suicide or self-harm, reach out for help right now. In India, call Tele-MANAS on 14416. In the United States, call or text 988. You do not have to cope alone.

In an emergency, call your local emergency number (112 in India, 911 in the United States).

9. Conclusion

Stress is a normal response that can motivate in small amounts but harm health when it lasts. Sleep, routine, exercise, connection with others and limiting heavy news can all help. If stress is not easing or is affecting daily life, reaching out early to a doctor is a sensible step.