Stress is part of life, but when it settles in, it can weigh on both body and mood. This article explains what stress is according to the WHO, how to recognise it, its possible effects on health, simple ways to manage it better and when it is wise to ask for help.
What is stress?
According to the World Health Organization, stress is a state of worry or mental tension caused by a difficult situation. It is a natural human response that everyone experiences to some degree, and the way you respond to it makes a big difference to your overall wellbeing.
A little stress can even help you get daily activities done; it is too much, or too long, that causes problems.
How can you recognise the signs of stress?
Stress affects both mind and body. The WHO mentions anxiety, irritability, difficulty relaxing or concentrating, headaches, body pains, digestive problems, sleep problems and changes in appetite (WHO). In some people, alcohol, tobacco or other substance use goes up.
The NHS adds dizziness, muscle tension, palpitations or chest pain, forgetfulness and a feeling of being overwhelmed, and stresses that it is not always obvious that stress is the cause (NHS).
What effects can it have on health?
According to the WHO, too much stress can cause physical and mental health problems. Chronic stress can make existing health problems worse and contribute to conditions such as anxiety or depression (WHO).
The NHS describes physical, mental and behavioural effects, such as irritability, changes in sleep or eating, or avoiding certain people or situations (NHS). These symptoms are varied and can have other causes: if you have chest pain, palpitations or unusual symptoms, do not assume straight away that stress is the reason, and seek medical advice.
Physical activity, sleep and breathing: the basics
Reference sources recommend several simple habits. The WHO also offers a self-help guide, Doing what matters in times of stress, whose practical techniques take a few minutes a day (WHO).
- A regular routine (meals, family time, physical activity, leisure) helps you feel more in control (WHO).
- Physical activity: almost any form of exercise, such as walking, cycling, swimming or gardening, can help relieve stress (Mayo Clinic).
- Sleep: most adults need about 7 to 9 hours a night; a calm routine and a cool, dark, quiet bedroom without screens make it easier to fall asleep (Mayo Clinic). The WHO also advises regular bed and wake-up times.
- Deep breathing is a quick tool you can use anywhere (Mayo Clinic; NHS).
- Food and fluids: eat a balanced diet at regular times and drink enough (WHO).
- The news: limit the time you spend following it if it increases your stress (WHO).
Social support, affectionate touch, alcohol and caffeine
Talking about your worries with trusted people can lift your mood (WHO); according to the Mayo Clinic, even a friend who listens can make a difference (Mayo Clinic).
Affectionate touch is part of this support, with caution. In a Carnegie Mellon University study of 404 healthy adults, hugs accounted for a third of the protective effect of social support against infection with a cold virus linked to conflicts; it is not known whether the effect comes from physical contact itself or from what hugs reflect in terms of support and intimacy (Carnegie Mellon). No daily “dose” has been established: touch should always be wanted and consensual.
Finally, too much caffeine or alcohol is among the habits that can make stress worse (Mayo Clinic). The NHS advises against turning to alcohol, tobacco or drugs to relieve it (NHS).
When should you seek help?
Most people manage their stress and carry on functioning. See a doctor or health professional if:
- you are struggling to cope or what you are trying is not enough (NHS);
- symptoms persist and disrupt your daily life, at work or at school: it may be anxiety or depression that needs care (WHO);
- you feel overwhelmed or trapped; psychotherapy or counselling may then be considered (Mayo Clinic).
If you have thoughts of suicide or are in immediate danger, contact emergency services or someone close to you without delay.
Further reading at La Rose Clinic
Frequently asked questions
Is stress always bad for your health?
No. A little stress can help you get daily activities done. It is excessive or prolonged stress that can cause physical and mental health problems.
How many hours of sleep do I need to manage stress better?
Most adults need about 7 to 9 hours of sleep a night, according to the Mayo Clinic, with regular bed and wake-up times.
Do hugs really reduce stress?
A study of 404 adults suggests that hugs contribute to the protective effect of social support, but it is not known whether physical contact alone is responsible. They are no substitute for care if stress is significant.
How do I know whether my stress is becoming a problem?
When symptoms persist and disrupt daily life, or when your own efforts are not enough, talk to a doctor or health professional.
References
- Stress (questions and answers) (who.int)
- Stress (NHS mental health) (nhs.uk)
- Understanding stress (nhs.uk)
- Stress relievers: tips to tame stress (Mayo Clinic Health Information Library) (kuh.ku.edu.tr)
- Hugs help protect against stress and infection (cmu.edu)
This article is for information only. It does not replace a medical consultation: if in doubt, talk to your doctor.
