Stress is a natural reaction to challenges. In short bursts it helps you focus and respond. But when stress stays switched on for weeks or months, it can start to affect both your body and your mind.
What happens in your body
When you feel threatened or pressured, your body releases hormones like adrenaline and cortisol. Your heart beats faster, your breathing quickens and your muscles tense. This "fight or flight" response is helpful for short-term danger but not for months of deadlines.
Common signs of long-term stress
- Headaches, muscle tension and jaw clenching.
- Trouble sleeping.
- Digestive upset.
- Irritability, anxiety or feeling overwhelmed.
- Difficulty concentrating.
- Changes in appetite.
What can help
- Move your body. Even a short walk reduces tension.
- Prioritise sleep. Everything feels harder when you're exhausted.
- Connect with people. Talking to a friend or family member lightens the load.
- Take breaks. Step away from screens and deadlines for a few minutes.
- Practise relaxation. Slow breathing, stretching and mindfulness all help.
- Say no to extra commitments when you're overloaded.
When to get help
If stress or anxiety interferes with your daily life, or you feel hopeless, talk to a doctor or mental health professional. Support is available and it works.
General information only, not medical advice. Always talk to a qualified health professional about your own situation.
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