Stress: causes, symptoms and how to manage it
Stress is a natural response to the demands and pressures of daily life. In small amounts, it can help you stay focused, motivated and alert. However, when stress becomes ongoing or difficult to manage, it can begin to affect both your physical and mental wellbeing (1,2).
Understanding what stress is, how it shows up and what may be contributing to it is an important first step in managing its impact over time.
What is stress?
Stress is the body’s response to a perceived challenge or threat. When you experience stress, your body activates a series of physiological changes (often referred to as the “fight or flight” response) which prepares you to respond to the situation (3). This response can be helpful in short bursts. However, when stress becomes frequent or long-lasting, it may place ongoing strain on the body and mind (2,4).
Common causes of stress
Stress can be triggered by a wide range of factors, and these will vary from person to person. Some of the most common contributors include:
• Work or study demands
• Financial pressures
• Health concerns
• Relationship or family challenges
• Major life changes
In many cases, stress is not caused by a single event, but by the accumulation of smaller, ongoing pressures over time (1).
Signs and symptoms of stress
Stress can affect how you feel, think and function day to day. Common signs may include:
Physical symptoms
• Fatigue or low energy
• Headaches or muscle tension
• Changes in sleep patterns
• Digestive discomfort
Emotional and cognitive symptoms
• Feeling overwhelmed or irritable
• Difficulty concentrating
• Racing thoughts
Behavioural changes
• Changes in appetite
• Withdrawing from usual activities
• Difficulty relaxing
Stress can also overlap with other mental health experiences. For example, it may contribute to or exist alongside anxiety or low mood. Understanding the differences between stress, anxiety, and depression can help clarify what you may be experiencing and what support might be appropriate (5).
How stress affects your health
When stress becomes ongoing, it can influence multiple systems in the body, including sleep, mood, energy levels, skin, and the immune system.
Sleep
Stress can make it more difficult to fall asleep or stay asleep, and poor sleep can in turn increase stress levels. This highlights the close relationship between stress and sleep quality, where each can reinforce the other (6).
Mood and mental wellbeing
Stress can affect how you feel day to day, contributing to irritability, low mood, or difficulty concentrating. Over time, it may also overlap with experiences such as anxiety or low mood, depending on the individual (5).
Energy and physical tension
Ongoing stress can lead to fatigue, low energy, and physical symptoms such as muscle tension or headaches, particularly when the body remains in a heightened state of alertness (2,4).
Skin
Stress may also affect the skin, sometimes contributing to changes such as breakouts or increased sensitivity. Understanding how stress can influence skin conditions can be helpful in recognising these patterns (7).
Immune system
Chronic stress has been associated with changes in immune function, which may affect how the body responds to illness over time. Exploring how stress influences immune health can provide further insight into these effects (8).
How to help manage stress
Managing stress doesn’t usually mean eliminating it entirely. Instead, it’s about developing ways to respond to it more effectively over time.
Understanding what contributes to your stress can be a helpful starting point. This may include both major life events and smaller, ongoing pressures that build up day to day. From there, building supportive habits, such as consistent sleep, regular movement and time for rest, can help strengthen your overall resilience (2).
Simple techniques can also make a difference. Practices like breathing exercises for stress may help calm the body’s stress response and support relaxation, even when used for short periods throughout the day (9). Creating space to switch off, even briefly, can also help reduce mental load and support recovery.
While stress is a normal part of life, if it becomes persistent, overwhelming or starts to impact your daily functioning, it may be helpful to speak with a healthcare professional who can provide guidance tailored to your individual needs.
When it comes down to it…
Stress is a natural response, but when it becomes ongoing, it can affect many aspects of your health, from sleep and mood to skin and immune function. By understanding the causes and recognising the signs of stress, you can begin to take practical steps to manage its impact.
For many people, small and consistent changes, such as building supportive routines or incorporating simple relaxation techniques, can make a meaningful difference over time. However, if stress becomes persistent, overwhelming, or starts to affect your daily functioning, it may be helpful to speak with a healthcare professional who can provide guidance tailored to your individual needs.
References
1. Australian Psychological Society. Stress and wellbeing.
2. Sleep Health Foundation (Australia). Lifestyle and health resources.
3. McEwen BS. Protective and damaging effects of stress mediators. N Engl J Med. 1998.
4. American Psychological Association. Stress effects on the body.
5. Beyond Blue. Anxiety and depression: understanding the differences.
6. Medic G et al. Short- and long-term health consequences of sleep disruption. Nat Sci Sleep. 2017.
7. Arck PC et al. The neuroimmunology of stress and skin. Nat Rev Immunol. 2006.
8. Segerstrom SC, Miller GE. Psychological stress and the immune system. Psychol Bull. 2004.
9. Ma X et al. The effect of diaphragmatic breathing on stress. Front Psychol. 2017.
Disclaimer: This information is not intended to be used as medical advice or a substitute for your own practitioner’s advice, nor is it intended to be used for diagnosis or treatment for any illness/disease.
