Stress is the body's response to pressure. The heart beats faster, breathing quickens and muscles tense, ready for action. In short bursts this is useful. When it never switches off, it wears you down: poor sleep, headaches, tense muscles, irritability, and trouble concentrating.
Calm the body first
- Slow your breathing. Breathing out for longer than you breathe in is one of the quickest ways to settle the body. See our breathing guide.
- Move. A brisk walk uses up the energy stress prepares you for, and lifts mood.
- Relax your muscles. Tense a muscle group for a few seconds, then let go — from your feet up to your face.
Protect your recovery
- Sleep is when the stress system resets. Guard your sleep time.
- Time outdoors and in green places lowers tension for many people.
- Connection: talking to someone you trust makes problems feel more manageable.
- Quiet places: a place of prayer, a garden or a library can give the mind a pause.
Reduce the load
- Write down what's worrying you and the next small step for each item.
- Limit news and social media, especially before bed.
- Say no, or "not now", to tasks you can't take on.
- Break big tasks into steps and do the first one today.
When stress is more than stress
Talk to a doctor or a counsellor if stress stops you from working, sleeping or enjoying things for more than two weeks, if you have panic attacks, or if you are using alcohol, cigarettes or other substances to cope. Help works, and asking early makes it easier.
Tools for this
If you ever feel you might harm yourself, call the social emergency line 123 or the counselling line 1480, or 115 in an emergency. This guide is general information, not medical advice — see our safety note.