What is Stress?
Stress is the body’s natural response to any demand or challenge — physical, emotional,
or mental. It’s a survival mechanism designed to help you react quickly in potentially
dangerous or demanding situations.
When you perceive a threat or pressure, your body activates the “fight or flight”
response, releasing stress hormones like:
● Cortisol
● Adrenaline
These cause changes such as:
● Faster heart rate
● Quickened breathing
● Increased alertness
Muscle tension
This is helpful short-term — for example, reacting quickly in an emergency — but
long-term stress can negatively affect your health.
How can long term stress affect me?
When we suffer with stress for long periods it can wear us down and lead to:
● Fatigue, headaches
● Poor sleep or appetite
● Anxiety, low mood
● High blood pressure
● Increased risk of illness
So what can I do to help manage my stress?
Managing stress is about using strategies that help you reduce the pressure, calm your
body and mind, and cope more effectively with challenges — whether they’re everyday
worries or major life events.
Type Description Example
Acute stress Short-term, immediate
reaction
Running late for a meeting
Chronic
stress
Ongoing, long-term stress Financial worries, long-term illness
Eustress
(Good Stress)
Positive, motivating stress Preparing for a big event or
challenge
- Relaxation Techniques
Help calm the body’s stress response and reduce muscle tension and anxiety.
● Deep breathing (e.g. inhale 4 sec, hold 4 sec, exhale 6 sec)
● Progressive muscle relaxation – tensing and releasing muscles
● Mindfulness – staying present and aware without judgment
● Meditation or prayer
● Guided imagery – visualising calming scenes or positive outcomes - Talking It Out
Stress often feels worse when kept inside.
● Speak with a trusted friend or family member
● Therapists or counsellors can help unpack deeper worries
● Support groups (especially helpful for chronic illness, caregiving, grief) - Physical Activity
Exercise is a natural stress reliever:
● Boosts endorphins (feel-good chemicals)
● Lowers cortisol (stress hormone)
● Helps clear the mind and improve sleep
****Even light activities help:
● Walking
● Stretching
● Gardening
● Dancing or swimming - Structure and Routines
A predictable routine can reduce decision fatigue and help you feel more in control.
● Set regular wake/sleep times
● Break large tasks into small, manageable steps
● Use to-do lists or planners to avoid overwhelm - Sleep and Nutrition
● Poor sleep makes stress feel worse. Aim for 7–9 hours if
possible.
● Eat regular, balanced meals – avoid skipping meals,
excess sugar, or caffeine.
● Stay hydrated. - Change What You Can, Accept What You Can’t
Use a coping model like the “Circle of Control”:
● Focus energy on what you can control (e.g., your response, your routines)
● Let go of what you can’t control (e.g., other people’s actions, the past) - Mental Strategies
● Challenge negative thinking (“I always mess up” → “I’ve had tough days, but
I get through them.”)
● Use gratitude (name 3 things you’re thankful for each day)
● Practice self-compassion — treat yourself like you would a friend in the same
situation.
When Should I Seek Help?
If stress is:
● Affecting sleep or eating
● Causing panic, anxiety, or low mood
often
● Making it hard to function at work or
home
It may be time to speak with a GP, counsellor, or mental health professional. Early help
works best.
Quick “Stress First Aid” Tips
● Take 10 slow, deep breaths
● Go outside and walk for 5–10 minutes
● Listen to music you enjoy
● Write down what’s on your mind
● Drink a glass of water and take a stretch break