Everything You Need to Know and How to Manage Stress.

Stress is a natural part of life, we all experience it in different ways. In small doses, it can even be helpful, giving us the focus and energy to handle daily challenges. But when stress becomes constant or overwhelming, it can take a serious toll on both your mental and physical health.

If you often feel exhausted, anxious, or tense , even during your time off, it may be a sign that stress is building up. In this article, we’ll explore what stress really is, how it affects you, and most importantly: practical ways to manage and reduce it.

What Is Stress?

Stress is the body’s natural response to situations that feel challenging or threatening. When we experience stress, the body activates the “fight, flight or freeze” response, a survival mechanism that prepares us to take action. Your heart rate increases, breathing becomes shallow, and your muscles tense, all to give you a burst of energy to cope with the situation.

Short-term stress is a normal part of everyday life and can even be beneficial. It helps you stay focused, meet deadlines, and perform under pressure.

However, long-term or chronic stress occurs when the stress response stays active for an extended period without enough time for recovery. Over time, this can negatively impact both your physical and mental health, leading to symptoms like fatigue, anxiety, irritability, and even burnout.

Signs of Stress – How It Affects You.

Physical Symptoms:

• Heart palpitations and rapid breathing.
• Muscle tension and headaches.
• Stomach issues or nausea.
• Trouble sleeping or feeling tired despite rest.

Mental Symptoms:

• Difficulty concentrating.
• Feeling overwhelmed or constantly worried.
• Low mood or increased irritability.
• Memory problems and racing thoughts.

Behavioural Symptoms:

• Inability to relax, even during free time.
• Withdrawing from friends and social situations.
• Increased consumption of caffeine, alcohol, or sugar to cope.
• Reduced patience and quicker to anger.

If you recognise several of these signs, it may be time to take a closer look at your stress levels and find strategies to restore balance and well-being.

Check In With Yourself – Take Our Stress Test.

By taking a research-based stress test like the PSS-10 (Perceived Stress Scale), you can quickly find out whether your current stress levels may be affecting your well-being. The test is commonly used in healthcare to measure perceived stress and offers a reliable indication of how you’re coping.

Based on your responses, you’ll get a clear picture of your stress level, from low to high, long with insights into whether you’re managing it well on your own or if it might be time to seek support.

Take the stress test here and gain a better understanding of your stress level.

Different Types of Stress.

Not all stress is harmful. In fact, some stress can be helpful, but too much, for too long, can have the opposite effect.

Acute (Short-Term) Stress

This is temporary stress that helps us perform in challenging situations, such as meeting a deadline or giving an important presentation.

Chronic (Long-Term) Stress.

This occurs when the stress response continues without enough recovery time, which can lead to exhaustion and health issues.

Positive Stress (Eustress).

This type of stress feels motivating and energising, it pushes us to grow and perform, without overwhelming us.

Negative Stress (Distress).

This is when stress becomes too much to handle and feels more like a burden than a motivator. It’s this long-term, harmful stress that we need to recognise and manage before it affects our well-being.

Common Causes of Stress.

Stress can be triggered by many different factors, and what causes stress varies from person to person. Often, it’s a combination of both external and internal factors that leads to stress.

External factors:

Life situations such as high job demands, financial worries, or relationship conflicts.

• High demands at work or in studies.
• Financial problems or uncertainty.
• Conflicts in relationships or family life.
• Too much to do and too little time.

Internal factors:

Thoughts and emotions, like fear of not being good enough or the pressure to be perfect.

• Perfectionism and high expectations of oneself.
• Fear of failure or not being good enough.
• Constant worry about the future.
• Difficulty setting boundaries.

What Happens in the Body During Stress?

When we’re stressed, several systems in the body are activated:

• Sympathetic nervous system: Prepares you to face threats by increasing heart rate, raising blood pressure and tensing muscles.
• HPA axis: Releases the stress hormone cortisol, which boosts energy and alertness but, when levels remain high, can impair your immune system and disrupt sleep.
• Limbic system: Governs emotions, and under prolonged stress it can amplify feelings of anxiety and fear.

Without recovery, your body can become stuck in this stress response, negatively affecting both your mental and physical well-being.

How Can You Manage and Reduce Stress?

Managing stress is about creating a healthy balance between activity and recovery. Here are some effective strategies:

1. Prioritise Rest and Recovery.

• Make sure you get enough sleep (7–9 hours per night)
• Take breaks during the day to reduce overload.
• Make time for relaxation and enjoyable activities, stress levels drop when you do things that make you feel good.

2. Learn to Set Boundaries.

• Say no to things that drain more energy than they give.
• Schedule recovery time just like any other commitment.
• Reduce exposure to people and situations that cause unnecessary stress.

3. Move Your Body Regularly.

• Exercise is one of the best ways to reduce stress.
• Activities like walking, yoga, or workouts help regulate cortisol levels.

4. Breathe and Relax.

• Deep breathing helps calm your nervous system and lower stress.
• Try mindfulness or meditation to reduce stress and improve focus.

5. Manage Negative Thinking.

• Challenge unhelpful thought patterns and replace them with more supportive ones.
• Write down your worries, this can help you gain perspective and distance from stressful thoughts.

When Should You Seek Help?

If stress is starting to negatively affect your daily life, it may be time to talk to a therapist. Signs that professional support could be beneficial include:

• You feel constantly stressed and find it hard to relax.
• You have ongoing sleep issues, headaches, or stomach problems linked to stress.
• You feel overwhelmed and struggle to cope with everyday life.
• You’ve tried managing stress on your own but haven’t seen any improvement.

A therapist can help you identify the root causes of your stress and provide practical tools to manage it in a sustainable and healthy way.

How Can Meela Help You?

At Meela, you’re matched with a therapist who truly fits your needs, someone who understands you, your life situation, and the challenges you’re facing. Together, you can:

• Create a sustainable plan for recovery and well-being
• Learn to manage stress, pressure, and daily demands in a more supportive way
• Regain balance, energy, and a greater sense of calm — on your own terms