Stress: How It Works and How to Manage It

What is stress?

Stress is how your brain and body respond to a demand or challenge. It triggers hormones such as adrenaline and cortisol that raise heart rate and sharpen focus — useful for short-term challenges. Problems arise when stress is intense or doesn’t switch off.

Signs of stress

• Feeling irritable, anxious or overwhelmed
• Trouble sleeping or concentrating
• Headaches, muscle tension or stomach upset
• Changes in appetite
• Relying more on alcohol, caffeine or other substances

Practical ways to manage stress

• Move your body. Even a short walk can reduce tension.
• Protect your sleep. See our sleep guide.
• Breathe slowly. Try breathing in for 4 counts and out for 6 for a few minutes.
• Break problems down. List what you can control and pick one small next step.
• Set boundaries around work and commitments. See how to set healthy boundaries.
• Stay connected. Talk to people you trust.
• Practice mindfulness. Brief daily practice may reduce stress over time. See mindfulness.
• Limit news and social media if they add to your stress.

When stress becomes something more

If stress persists for weeks, affects daily functioning, or comes with persistent low mood or anxiety, consider speaking with a professional. Long-term work stress can lead to burnout.