Symptoms of stress: signs in your body, mind and behaviour

What is stress?

Stress is the body’s reaction to feeling under pressure or threatened. It usually happens when we’re in a situation we don’t feel we can manage or control – work, money, relationships, caring for someone, illness or big life changes are common triggers.

A certain amount of stress is normal and can even help: short-term (acute) stress sharpens your focus before an interview or a deadline, and settles once the moment has passed. It becomes a problem when it’s long-term (chronic) – when the pressure keeps going with little chance to recover, and the body’s alarm system stays switched on.

What are the physical symptoms of stress?

The NHS lists these as physical signs of stress:

• headaches or dizziness
• muscle tension or pain – often in the neck, shoulders or jaw
• stomach problems, such as indigestion, bloating, diarrhoea or constipation
• chest pain or a faster heartbeat
• sexual problems

Many people also notice tiredness, getting more colds, or flare-ups of existing conditions such as eczema or irritable bowel syndrome.

What are the mental and emotional symptoms of stress?

• difficulty concentrating
• struggling to make decisions
• feeling overwhelmed
• constantly worrying
• being forgetful
• feeling irritable, tearful or on edge

How does stress change your behaviour?

• being snappy or irritable with people
• sleeping too much or too little
• eating too much or too little
• avoiding certain places or people
• drinking or smoking more than usual

How do I know if I’m stressed?

Stress often creeps up slowly, so other people may notice it before you do. Useful questions to ask yourself are: Have I been feeling like this for more than a few weeks? Am I sleeping, eating or drinking differently? Am I avoiding things I used to enjoy? Do I feel I never get a proper break?

If the answer to several of those is yes, it’s worth taking it seriously – both by making changes yourself and, if needed, by talking to your GP.

What is the stress hormone?

Two hormones do most of the work. Adrenaline gives you the instant “fight or flight” surge. Cortisol, made by the adrenal glands, follows within minutes and helps the body mobilise energy. Both are meant to rise and fall. For a full explanation, read Cortisol: what it does, and what high and low levels mean.

When does stress become a health problem?

Long-term stress can contribute to anxiety and depression, poor sleep and physical health problems. Some people describe reaching a point of burnout – feeling emotionally drained, detached and unable to function as usual, often linked to work. Burnout isn’t a medical diagnosis in itself, but feeling this way is a clear signal to get help.

Persistent low mood, losing interest in things, constant anxiety or panic attacks may be signs of depression or an anxiety disorder, which are common and treatable. Only a healthcare professional can assess that.

When should I see a GP about stress?

The NHS advises seeing a GP if:

• you’re struggling to cope with stress;
• the things you’ve tried yourself aren’t helping;
• you’d prefer to be referred for help by a GP (in England, adults can also refer themselves to NHS Talking Therapies).

What helps with stress?

These are the self-help steps with the best evidence and the backing of the NHS:

• Talk about it – to a friend, family member, colleague or professional.
• Move more – regular physical activity, even a brisk walk, is one of the most reliable ways to manage stress.
• Protect your sleep – keep regular bed and wake times and wind down without screens.
• Breathe – slow breathing exercises can calm the body in the moment.
• Plan and prioritise – break big tasks down, set small achievable goals and focus on what you can change.
• Set boundaries – say no where you can, and take proper breaks from work and email.
• Get outside – time in green spaces and daylight is linked with better wellbeing.
• Make time for recovery – something you enjoy, every day, however small.
• Avoid unhelpful coping – alcohol, smoking, gambling or drugs make stress worse in the long run.

If stress at work is the main cause, your employer has a legal duty to assess and manage work-related stress; the Health and Safety Executive has guidance for employees and managers.