Understanding stress

"I'm so stressed" is something most of us say regularly. But what is stress, exactly? Why does it make your heart race and your shoulders tighten? And how do you know when ordinary stress has tipped over into something that needs more attention?

This guide explains what stress is, how it affects your body and mind, the difference between helpful and harmful stress, and practical steps you can take. It draws on information from healthdirect and Beyond Blue. It's general information only; if you're worried about your stress levels, talk to your doctor.

What is stress?

Healthdirect describes stress as a common and normal physical response to challenging or new situations. When you face something your brain sees as a demand or threat, such as an exam, a job interview, an argument or a near miss in traffic, your body prepares to respond.

Stress can come from outside (external stressors such as work pressure, money problems, relationship difficulties, illness or major life changes) or from inside (internal stressors such as worry, perfectionism or self-criticism). Everyone experiences stress differently: a situation one person finds exciting, another may find overwhelming.

The fight-or-flight response

When you feel stressed, your body releases stress hormones that prepare you to act quickly. This is often called the "fight or flight" response. You might notice:

• a faster heartbeat;
• quicker, shallower breathing;
• tense muscles;
• sweating;
• feeling alert, on edge or "wired".

Healthdirect explains that during stressful periods, rapid breathing sends more oxygen around the body. For people with conditions such as asthma, this can make breathing harder, and faster breathing can lead to hyperventilation and, for some people, panic attacks.

This response evolved to help us deal with immediate physical danger. It's still useful today: it can help you react quickly or perform under pressure. The problem is that our bodies can react the same way to deadlines, traffic and emails, and those stressors don't go away after a few minutes.

Helpful and harmful stress

Not all stress is bad. Healthdirect notes that stress can be positive when it motivates you and helps you overcome challenges. A bit of pressure can help you focus before a presentation or finish a project on time.

Stress becomes a problem when it makes you feel overwhelmed or continues for a long time. When the stress response stays switched on, day after day, it can take a toll. Healthdirect notes that ongoing stress can cause you to feel exhausted or as if you're not coping.

Common signs of stress

Stress shows up differently in different people. Common signs include:

Physical

• headaches, muscle tension or aches;
• tiredness, even after rest;
• trouble sleeping;
• upset stomach;
• a racing heart.

Emotional

• feeling irritable, anxious or on edge;
• feeling overwhelmed or unable to cope;
• low mood;
• difficulty relaxing.

Thinking

• trouble concentrating or making decisions;
• racing or repetitive thoughts;
• forgetfulness;
• constant worry.

Behaviour

• withdrawing from people;
• changes in appetite;
• relying more on alcohol, caffeine or other substances;
• putting things off.

These signs can also have other causes, so if you're concerned, see your doctor.

What helps

Relaxation techniques

Healthdirect recommends relaxation techniques to help manage stress and boost your ability to cope, including:

• slow breathing;
• progressive muscle relaxation;
• mindfulness;
• meditation;
• yoga;
• exercise.

It notes that relaxation techniques can help build your "stress tolerance", making it easier to cope next time. Beyond Blue adds that many techniques can be practised almost anywhere at little or no cost, and that they become more helpful with practice. Our guides to breathing exercises, progressive muscle relaxation and mindfulness and meditation explain how to start.

Time to relax every day

Healthdirect suggests making sure you have time to relax each day, which helps prevent a build-up of tension in your body and mind. That doesn't have to be long: ten minutes with a cup of tea, a short walk or a favourite song can help.

Exercise

Daily exercise has many benefits for physical and mental health, including reducing stress, according to healthdirect. Activities as simple as going for a walk or playing a team sport can help. See our gentle movement guide.

Sleep

Stress and sleep affect each other. Good sleep habits can make stress easier to manage. See our better sleep habits guide.

Connection

Talking to someone you trust can ease the load. Friends, family, colleagues and community groups can all offer support, perspective and practical help.

Tackle the source

Where possible, address what's causing the stress. Break big tasks into smaller steps. Write a list and prioritise. Ask for help or delegate. Say no to extra commitments when you're already stretched. Some stressors can't be changed, but even small changes to the ones that can will help.

Watch the quick fixes

Alcohol, nicotine and too much caffeine can seem to help in the moment but can make stress and sleep worse over time. If you notice you're relying on them more, it may be a sign to seek support.

A quick reset

When stress spikes, try this:

1. Pause what you're doing.
2. Breathe in slowly through your nose for a count of 3 or 4.
3. Breathe out slowly for a slightly longer count.
4. Repeat a few times, letting your shoulders drop.
5. Notice three things you can see and two things you can hear.
6. Ask yourself: what's one small thing I can do next?

You can use our breathing pacer on the home page to guide your rhythm.

When to get help

Healthdirect advises speaking to your doctor if stress is impacting your daily life, or if you try relaxation techniques and your stress doesn't go away. Your doctor can check for any physical causes, talk through options and refer you to a psychologist or other professional if needed.

Medicare Mental Health is a free Australian Government service that connects you with mental health support, with no referral needed. Call 1800 595 212 on weekdays.

If you feel unsafe, are thinking about harming yourself or are in crisis, call Lifeline on 13 11 14 at any time, or 000 in an emergency.

Stress at work

Work is a common source of stress. Helpful steps include clarifying priorities with your manager, taking regular breaks, using your leave and talking to someone if workloads feel unmanageable. Many workplaces offer an employee assistance program with free, confidential counselling.

Supporting someone else

If someone you care about seems stressed, a simple check-in can help. Ask how they're going, listen without rushing to fix things and offer practical help where you can. Encourage them to talk to their doctor if stress seems to be affecting their life, and know that you can also contact Medicare Mental Health for advice on how to support someone.

Key points

• Stress is a normal response to challenges and can be helpful in small doses.
• It becomes a problem when it overwhelms you or continues for a long time.
• Relaxation techniques, exercise, sleep and connection all help.
• Address the causes of stress where you can.
• Talk to your doctor if stress affects your daily life or isn't improving.