Stress: Signs to Notice and Simple Ways to Manage It
Stress is a natural response to difficult situations, but too much can affect sleep, mood, appetite and physical health. The WHO recommends practical steps: keep a daily routine, sleep well, stay connected, eat regularly, move every day, and limit time following the news. If stress stops you coping with daily life, seek help.
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Key takeaways
- A little stress can help you perform; too much can cause physical and mental health problems.
- Common signs: trouble relaxing or concentrating, irritability, headaches, stomach upset, poor sleep, appetite changes.
- Routine, sleep, connection, regular meals, daily movement and less news time all help.
- Persistent stress that affects work, school or relationships is a reason to talk to a health professional.
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What stress is
The WHO describes stress as a state of worry or mental tension caused by a difficult situation. It's a natural human response that helps us face challenges, and everyone experiences it. A little stress can help us get things done. Too much, for too long, can harm both mental and physical health.
It's normal to feel stressed during job interviews, exams, heavy workloads, job insecurity or conflict. For many people stress eases as the situation improves or as they learn to cope with it.
Signs of stress
Stress shows up in different ways for different people. Common signs include:
| Mind and mood | Body | Behaviour |
|---|---|---|
| Hard to relax | Headaches or other aches | Eating more or less than usual |
| Anxiety, irritability | Upset stomach | Using more alcohol, tobacco or other substances |
| Trouble concentrating | Trouble sleeping | Withdrawing from people |
Long-term stress can worsen existing health problems and can contribute to anxiety and depression.
Practical ways to manage stress
These steps come from the WHO's stress guidance:
- Keep a daily routine. Set times for meals, exercise, chores, time with others and things you enjoy. Structure helps you feel more in control.
- Protect your sleep. Keep consistent bed and wake times, keep your bedroom quiet and dark, limit screens before bed, and avoid large meals, caffeine and alcohol late in the evening. See our evening habits for better sleep.
- Connect with others. Share your concerns with people you trust.
- Eat regularly and well. Balanced meals at regular times, enough fluids, and plenty of fruit and vegetables.
- Move every day. Even a daily walk can help reduce stress.
- Limit time following the news and social media if it increases your stress.
- Learn a stress-management skill. The WHO's free illustrated guide, Doing What Matters in Times of Stress, teaches techniques that take only a few minutes a day.
Quick reset: slow breathing
When stress spikes, try slowing your breathing for a minute or two: breathe in gently through your nose, then out slowly through your mouth, making the out-breath a little longer than the in-breath. It can help you pause before reacting.
When to get help
Most people manage stress and keep functioning. Talk to a doctor or another trusted health professional if:
- stress lasts for weeks and affects your work, studies or relationships
- you have persistent low mood, worry, panic or sleep problems
- you're relying on alcohol or other substances to cope
Asking for help is a sign of strength, and support works.
Common questions
Is stress the same as anxiety?
No, although they overlap. Stress is a response to a difficult situation and usually eases as the situation improves. Anxiety can persist without a clear trigger. Stress can contribute to anxiety and depression, which need professional support.
How quickly do stress management techniques work?
Some, like slow breathing or a short walk, can help in the moment. Others, such as better sleep and a regular routine, build resilience over weeks. The WHO notes that a few minutes a day of practice with its self-help guide can be enough.
Sources
- Stress — questions and answers (opens in a new tab) — World Health Organization
- 5 steps to mental wellbeing (opens in a new tab) — NHS
