Understanding stress and how to reduce it

What is stress?

Stress is a natural response your body uses to cope with challenges, but it’s often misunderstood.

At its core, stress is a survival mechanism designed to help you respond to threats.

While modern life rarely requires us to outrun predators, your body still react to deadlines, conflicts, and life pressures in similar ways. Not all stress is harmful. In fact, some forms of stress can motivate us to grow and adapt. The key is understanding how to identify when stress is helpful and when it becomes overwhelming.

The difference between good and bad stress

Good stress gives you the energy to perform under pressure. Think of it as the surge of adrenaline you feel before an important presentation or the motivation to meet a deadline. This type of stress sharpens your focus, helps you perform at your best, and often leaves you with a sense of achievement when you complete something. It’s short-term and invigorating rather than exhausting.

However, when stress becomes too intense or lasts for extended periods, it can shift into distress—the harmful kind of stress. Chronic stress is what most people think of when they hear the word ‘stress.’ This type of stress drains your energy, diminishes your motivation, and, over time, lead to a wide range of physical and emotional health problems.

Symptoms of harmful stress

Recognising the symptoms of harmful stress is the first step in managing it. While everyone experiences stress differently, there are some common signs to look out for:

1. Physical symptoms
Frequent headaches, muscle tension, fatigue, or stomach issues are common indicators. Stress can also weaken your immune system, making you more susceptible to illness.
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2. Emotional symptoms
Feeling overwhelmed, irritable, anxious, or easily frustrated may signal that stress is taking a toll on your mental well-being. You might find it hard to relax, even when you have downtime.
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3. Behavioural changes
Stress often affects how you behave. You might notice changes in your sleep patterns, or eating habits. Some people turn to alcohol, smoking, or other unhealthy habits as coping mechanisms.
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4. Cognitive effects
Chronic stress can cloud your thinking, making it harder to concentrate or make decisions. You might find your memory slipping or your mind racing with negative thoughts.
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How to identify when you're stressed

It’s not always easy to recognise stress, especially if you’ve been living with it for a while. Start by tuning into your body and emotions, and notice how you are feeling.

You can also check in with yourself physically. Pay attention to any tension in your neck, shoulders, or jaw—places where stress often manifests. Pay attention to your sleep patterns and appetite; significant changes in these areas can indicate that stress is building up.

Stress is a natural part of life, but how you respond to it makes all the difference. By recognising the signs of harmful stress and taking proactive steps to manage it, you can prevent it from negatively impacting your health and well-being.

Remember that not all stress is bad—some forms help you rise to challenges and thrive. The key is maintaining balance and knowing when to step back, rest, and recharge.