managing stress
when you’re under too much mental or emotional pressure, you might feel overwhelmed with stress
Do you ever feel like the weight of the world is resting on your shoulders? You’re not alone. Stress is a common experience that can make you feel like you’re carrying too much mental or emotional burden.
In Scotland, feeling stressed has become a common part of everyday life. According to Mental Health UK’s Burnout Report, 91% of Scottish people experience high or extreme levels of pressure or stress, a figure higher than other UK nations. While stress is a natural response to life’s challenges, it’s essential to recognise that prolonged or chronic stress can take a toll on your mental health and could even lead to anxiety or depression.
Work is most frequently mentioned as the main source of stress. More than half (59%) of Scottish adults say their job puts them under excessive pressure and stress. Constantly being in a state of stress can have a significant knock-on effect on your mental health. In fact, nearly one in four people in Scotland have to take time off work due to poor mental health caused by stress.
However, stress can affect you at any age or stage of life. Increasingly, young people are facing greater levels of stress. As many as one in five children feel pressure and stress because of schoolwork and exams. On top of this, stress rooted in academic performance, peer pressure and home life have been recorded in the top ten reasons why students access school counsellors at Scottish secondary schools. These figures highlight how stress is seriously affecting the wellbeing of young people.
Whether you’re grappling with work or school, personal issues or uncertainty, stress can creep into your life. The impact of stress varies from person to person, but only you can truly gauge how you experience your own stress. Learning how to manage your stress levels is key to stop stress from affecting your life and your wellbeing. This page will explore the causes of stress, how it can show up in your life and practical tops to help you cope.
Common myths about stress
stress only affects
your body
Stress doesn’t just impact your body. It can also affect your mind, leading to various health problems, such as anxiety and depression.
stress is always
harmful
Stress isn’t always bad. Some stress can be motivating and improve performance. It’s the long-lasting, unmanaged stress that’s harmful.
eliminating stress
is the goal
Instead of eliminating stress, it’s about managing it. A little stress is necessary for personal growth and resilience. The key is learning to handle it better.
Causes
There are many causes of stress. You might be:
- Struggling with money or in poverty
- Stressed with work, finding a job or coping with the end of work.
- A student worried with exams
- A carer
- Getting bullied
- Worried about what’s happening in the news
- Experiencing burnout
- On the back of a traumatic event and experiencing symptoms of Post-Traumatic Stress Disorder (PTSD).
Stress can impact many different areas of life. Read our mental health resources to find out more.
Symptoms
Stress can manifest itself in various ways:
Physical
Physical symptoms may include ongoing muscle tension, frequent dizziness, tightness or discomfort in the chest, feelings of nausea or recurring headaches. These symptoms can often be subtle at first but may become more noticeable over time, especially when triggered by stress or anxiety.
Emotional
Emotional symptoms can manifest as irritability, feeling easily overwhelmed by simple tasks, sudden bursts of anger, restlessness or a constant sense of fear and unease. These emotional shifts can affect mood and make it harder to cope with daily pressures.
Behavioural
Behavioural symptoms often show up as avoidance of certain situations or people, noticeable changes in eating patterns or an increased reliance on alcohol or substances. These behaviours are usually attempts to manage or escape difficult emotions but can disrupt everyday life if left unchecked.
Cognitive
Cognitive symptoms might include racing thoughts that are hard to control, forgetfulness or difficulty focusing on tasks. Decision-making can become harder, with indecisiveness becoming a common struggle. These cognitive changes can make it challenging to stay organised and productive.
How do I manage stress?
If you are experiencing symptoms of stress, there are many activities you can do to help manage it. Here are some things you can do:
- Pinpoint what sparks your stress: Reflect on what tends to trigger your stress response. Recognising these patterns can help you anticipate stressful moments and manage your emotions more effectively when they arise.
- Breathe: Take a moment to breathe. Inhale slowly and deeply through your nose while counting to four, hold for four counts then exhale through your mouth counting to four again. This simple technique called square breathing can help alleviate stress and promote relaxation. Consider mindfulness and grounding techniques too.
- Prioritise: List all your tasks and prioritise them, then you can gradually work through the list. Being able to visually see your priorities may reduce some of the anxiety around them. Set small, achievable goals to help you see how you’re progressing.
- Reach out: Talk to someone about your experiences and feelings. If you don’t feel like you can speak directly to them, try writing a letter or sending an email.
- Eat healthy: A balanced diet with fruits, vegetables, whole grains and lean proteins can boost mood and energy. Limit caffeine and sugar to reduce stress and mood swings.
- Get enough sleep: Prioritise quality sleep to allow your body and mind to recover. A well-rested body is better equipped to handle stress.
- Find a hobby and decompress: Make sure you set time aside to do something that only makes you happy and improves your wellbeing. If you can’t think of anything, you could join a local club, read a good book, do a fun workout, go for a walk or cook something in the kitchen.
support
Our National Advice and Support Service can help you and people you care for with mental health concerns and money worries.
We can link and signpost you to relevant local and national support, including our own Change Mental Health services, as well supporting with debt, grants and benefits.
The service is open Monday to Friday, 10am to 4pm (closed for lunch between 12.30pm to 1.30pm). Contact 0808 8010 515, email advice@changemh.org or fill in the form on the service webpage.
For full details about the service, visit the National Advice and Support Service webpage.
