Stress
Stress is something we all experience.
It's our body's natural reaction to challenges or changes in our lives—whether those changes are positive (e.g., like starting a new job or getting married) or negative (e.g., like work pressure or personal struggles).
While stress can motivate us to get things done, too much of it can have a big impact on our physical and mental health.
The good news is that stress is manageable, and with the right support and strategies, you can regain control and feel better again.
What Is Stress?
Stress is simply how our body responds to demands or pressures. When we face a stressful situation, our body releases hormones like adrenaline and cortisol, triggering the "fight-or-flight" response.
This is helpful in the short term, as it makes us more alert and ready to tackle the challenge.
But when stress becomes constant or overwhelming, it can hurt both our physical health and emotional well-being.
Some common causes of stress include:
Work pressure: Deadlines, heavy workloads, or uncertainty about your job.
Personal struggles: Family problems, money worries, or relationship issues.
Health problems: Dealing with chronic illness or a serious health diagnosis.
Life changes: Moving house, starting a new job, or other major transitions.
Environmental factors: Noise, traffic, or crowded spaces.
It's normal to feel stressed from time to time, but if stress starts to take over and feel unmanageable, it's important to take action and find ways to handle it.
Stress-Related Disorders
Stress in itself isn’t considered a mental health disorder, but if it’s left unchecked, it can contribute to conditions like Acute Stress Disorder (ASD) or Post-Traumatic Stress Disorder (PTSD).
These disorders are listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) (American Psychiatric Association, 2013) and the International Classification of Diseases (ICD-10) (World Health Organization, 1992).
Here’s what to look out for:
Acute Stress Disorder (ASD):
Symptoms occur after a traumatic event and last for at least 3 days but no longer than 4 weeks (DSM-5).
Common symptoms include distressing thoughts, flashbacks, nightmares, emotional numbness, dissociation, and irritability (ICD-10).
Post-Traumatic Stress Disorder (PTSD):
Symptoms appear when an individual has experienced or witnessed a traumatic event (DSM-5).
Common symptoms include recurrent memories of the traumatic event, avoidance of reminders, and heightened reactions such as fear, anger, or hypervigilance (ICD-10).
Symptoms persist for more than one month and interfere with the person's ability to function normally (DSM-5).
While experiencing stress doesn’t automatically mean you'll develop a disorder, it's important to take notice of these signs.
With the right help, most people can manage their stress and avoid long-term consequences.
Symptoms of Stress
Stress shows up in different ways for different people. You might notice some of these signs:
Physical symptoms:
Headaches
Muscle tension or aches
Low energy or feeling exhausted
Upset stomach or nausea
Fast heartbeat or tight chest
Emotional symptoms:
Feeling anxious or overwhelmed
Irritability or frustration
Feeling sad or helpless
Mood swings
Mental symptoms:
Difficulty focusing or concentrating
Racing thoughts
Forgetfulness or memory issues
Behavioural symptoms:
Changes in appetite (eating more or less)
Trouble sleeping (either insomnia or sleeping too much)
Avoiding tasks or social situations
Increased use of alcohol or other substances
If these symptoms are lasting and affecting your daily life, it’s important to address your stress and find ways to manage it.
How Stress Affects Our Daily Life
While stress is a normal part of life, chronic stress can seriously impact your health and quality of life.
It can contribute to conditions like:
Heart disease: Chronic stress can lead to high blood pressure and increase the risk of heart problems.
Mental health issues: Long-term stress is linked to anxiety, depression, and other mood disorders.
Weakened immune system: Stress can make you more prone to illness.
Difficulty concentrating: Stress can affect your ability to focus and make decisions.
Sleep problems: Stress often leads to poor sleep or insomnia.
Stress can also impact your work performance, relationships, and social life, making it harder to maintain balance in everyday activities.
Ways to Manage Stress
The good news is that stress is manageable.
There are many ways to reduce its impact, and the following strategies can help you regain control:
1. Cognitive Behavioral Therapy (CBT):
CBT is one of the most effective treatments for managing stress.
This evidence-based therapy focuses on changing the negative thoughts and behaviours that contribute to stress.
By working with a trained therapist, you learn how to identify unhelpful thought patterns and replace them with healthier, more balanced thinking.
CBT also teaches you practical tools like relaxation techniques, mindfulness, time management, problem-solving skills, etc. to help manage stress at the moment.
CBT has been shown to be highly effective for individuals dealing with stress and anxiety, helping them develop coping skills that can be applied throughout their lives.
Studies have found that CBT can lead to significant reductions in stress levels and improve overall emotional well-being (Hofmann et al., 2012).
2. Relaxation Techniques:
Several techniques can help you relax and unwind when stress is getting to you:
Mindfulness meditation: Focusing on the present moment to calm your mind.
Deep breathing: Slow, controlled breathing can lower stress levels quickly.
Progressive muscle relaxation: Relaxing each muscle group to release physical tension.
Yoga or Tai Chi: These practices combine movement with deep breathing to reduce stress.
3. Lifestyle Changes:
Small changes in your routine can have a big impact on your stress levels:
Exercise: Regular physical activity boosts mood and helps relieve stress.
Healthy eating: A balanced diet helps maintain energy levels and overall health.
Sleep: Good sleep hygiene and enough rest are crucial for managing stress.
Social connections: Talking to supportive friends or family can make a big difference.
4. Medication:
If your stress is causing symptoms of anxiety or depression, a doctor might recommend medication to help.
Medications like SSRIs (Selective Serotonin Reuptake Inhibitors) can help reduce anxiety and improve mood.
If you're considering medication, It’s important to consult your GP or psychiatrist to find the right medication for you.
They can help determine the best course of treatment based on your individual needs and circumstances.
5. Time Management:
Learning to manage your time effectively can reduce the stress caused by work or school deadlines.
Try prioritising tasks, setting realistic goals, and breaking larger tasks into smaller steps. This can help you feel less overwhelmed.
How Shenwise Can Help
If stress is affecting your life, you don’t have to go through it alone. At Shenwise, we offer a compassionate, supportive space to help you manage your stress.
Our approach includes Cognitive Behavioral Therapy (CBT), which has been shown to be very effective in helping people understand their stress, change negative thought patterns, and develop healthier coping strategies.
We’re here to guide and support you every step of the way.
Together, we can start your journey to healing and better stress management.
If you're ready to take control of your stress and feel more balanced, contact Shenwise for a free 15-minute consultation.
References
American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.
Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses. Cognitive Therapy and Research, 36(5), 427-440. https://doi.org/10.1007/s10608-012-9476-1
ICD-10 (International Classification of Diseases, 10th Edition). World Health Organization. (1992). International classification of diseases: 10th revision. World Health Organization.
National Institute for Health and Care Excellence. (2011). Generalized anxiety disorder and panic disorder in adults: Management. NICE guideline [CG113].