stress
What is stress and how can you manage it
A calm, practical guide to what stress is, how it affects body and mind, and simple ways to manage it, based on NHS and Mental Health Foundation advice.
Most people feel stressed at some point. As the NHS puts it, most people feel stressed sometimes — and for some people it can even feel helpful or motivating. But when stress starts to affect everyday life, it is worth understanding what is happening and what you can do about it. This guide draws on advice from the NHS and the Mental Health Foundation (MHF).
What is stress?
The Mental Health Foundation describes stress as “our body’s response to pressure”. It is often triggered when we face something new or unexpected that threatens our sense of ourselves, or when we feel we have little control over a situation.
The NHS offers a similar picture: stress is usually a reaction to mental or emotional pressure. It is often linked to feeling like you are losing control of something, although sometimes there is no obvious cause.
When we encounter stress, the MHF explains, our body produces stress hormones that trigger a “fight or flight” response and activate our immune system. This helps us react quickly to danger, and sometimes that response is genuinely useful — it can help us push through fear or pain, for example, to run a marathon or deliver a speech. Usually, our stress hormones return to normal quickly once the stressful event is over.
The problem comes when stress is too much, or lasts too long. The MHF notes that too much stress can leave us in a permanent state of fight or flight, feeling overwhelmed or unable to cope. Over time, that can affect our physical and mental health.
What causes stress?
Many different situations and life events can cause stress. The MHF lists bereavement, divorce or separation, losing a job, and unexpected money problems as common triggers, along with work-related stress, which can have a negative impact on mental health.
Stress can also come from positive changes: as the MHF points out, moving to a bigger house, getting a job promotion or going on holiday can all be sources of stress.
Some people are more likely than others to experience stressful situations. The MHF notes that people with a lot of debt or financial insecurity are more likely to be stressed about money, while people from minority ethnic groups or who are LGBTQIA+ are more likely to be stressed about prejudice or discrimination.
Common signs of stress
Stress can show up in many ways. The NHS notes that it is not always easy to recognise when stress is the reason you are feeling or acting differently — it can affect how you feel physically and mentally, and also how you behave.
Physical symptoms the NHS lists include headaches or dizziness, muscle tension or pain, stomach problems, chest pain or a faster heartbeat, and sexual problems.
Mental symptoms can include difficulty concentrating, struggling to make decisions, feeling overwhelmed, constantly worrying, and being forgetful.
Changes in behaviour may include being irritable and snappy, sleeping too much or too little, eating too much or too little, avoiding certain places or people, and drinking or smoking more.
As the MHF adds, you might also feel anxious, afraid, angry or sad when stressed. If stress lasts a long time, your sleep and memory may be affected, your eating habits may change, and you may feel less inclined to exercise.
Simple things you can try
If you are feeling stressed, small steps can make a difference. Here are some of the things the NHS and the Mental Health Foundation recommend.
Talk about how you feel. The NHS suggests talking to a friend, family member or health professional. You can also contact Samaritans by phone on 116 123 if you need someone to talk to.
Set small, achievable targets. The NHS advises not trying to do everything at once, and not focusing on the things you cannot change — instead, put your energy into helping yourself feel better.
Get some exercise. The MHF notes that physical exercise can help manage the effects of stress by producing endorphins that boost mood. Even a little activity helps — for example, walking for 15 to 20 minutes three times a week.
Build supportive relationships. The MHF suggests finding close friends or family who can offer practical advice. Joining a club or a course, or volunteering, can widen your social network and lift your mood.
Eat well and watch what you drink. A healthy diet can improve your mood. Be aware of your smoking and drinking — alcohol and caffeine can increase feelings of anxiety.
Fix your sleeping habits. If you are struggling to sleep, the MHF suggests reducing caffeine and avoiding too much screen time before bed.
Take time out and be kind to yourself. The MHF recommends taking time to relax and practise self-care, not being too hard on yourself, and mentions that mindfulness meditation can help manage and reduce the effects of stress.
Try breathing exercises and time management. The NHS links to simple breathing exercises for stress and easy time-management techniques to help you feel more in control. Planning ahead for stressful days — such as planning long journeys or making a list — can also help.
The NHS also advises against using alcohol, cigarettes, gambling or drugs to relieve stress, as these can all contribute to poor mental health.
The difference between stress and anxiety
Most people feel anxious sometimes, and it does not always mean there is a problem. The NHS points out that it is “more likely” to be generalised anxiety disorder (GAD) if you feel anxious most of the time and it affects your everyday life. Stress and anxiety can overlap, so if anxious feelings are interfering with day-to-day life, it is worth speaking to a professional rather than trying to manage alone.
When to get more help
Getting help early can make a real difference. The NHS advises seeing a GP if:
- you are struggling to cope with stress
- the things you are trying yourself are not helping
- you would prefer to get a referral from a GP
You do not always need to go through a GP first. The NHS explains that if you are 18 or over (or 16 or over in some areas), you can refer yourself directly to an NHS talking therapies service for anxiety and depression without a referral. Talking therapies such as cognitive behavioural therapy (CBT) can help reduce stress by changing the ways you think about stressful situations, as the MHF explains. Your GP may also suggest interpersonal counselling or mindfulness-based approaches.
If you need help urgently but it is not an emergency, the NHS advises calling NHS 111, which can tell you the right place to get help. In a mental health emergency — for example, if you or someone you know has seriously harmed themselves — the NHS says to call 999 or go to A&E immediately, and stresses that a mental health emergency should be taken as seriously as a physical one. Do not drive to A&E yourself; ask someone to drive you or call 999 for an ambulance.
Remember, feeling stressed is something most people experience at some point. You are not alone, and support is available.
This guide is based on information from the NHS and the Mental Health Foundation, correct as of August 2026. It is for general information and is not a substitute for professional medical advice.