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.
Around 3 in 5 Scottish people deal with anxiety that makes it hard for them to go about their daily routines. 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.
Stress is a common experience that can make you feel like you’re carrying too much mental or emotional burden. It can affect anyone at any stage of life. Whether you’re grappling with work-related pressures, personal issues or uncertainty, stress can creep into your life. The impact of stress can vary from person to person and only you can truly gauge how you experience your own stress.
Common myths about stress
stress only affects
your body
Stress doesn’t just mess with your body; it also affects your mind.
It can lead to various health problems, like 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
- Stressed at work
- Worrying about what’s happening on the news
- Burning out
- Experiencing stress after a traumatic event, a condition known as Post-Traumatic Stress Disorder (PTSD).
Symptoms
Stress can manifest in various ways and its symptoms can be different for everyone. Here are some common symptoms:
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.
Managing stress and its symptoms
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:
- 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.
- 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.
- 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.
- Decompress: Go out for a walk, do some stretches or complete some workouts to boost your mood. You don’t have to do any strenuous exercise, even a short walk around your local park will work towards reducing symptoms of stress.
- Find a hobby: 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 or cook something in the kitchen.
support
Our Advice and Support Service is open Monday to Friday, 10am to 4pm (closed for lunch between 12.30pm and 1.30pm), where advisers can signpost you to local support that most fits your needs, including our Change Mental Health services. We offer initial advice on money worries and help to deal with emergencies.
Contact 0808 8010 515, email us at advice@changemh.org or fill out the enquiry form on the Advice and Support Service page.