Stress

What is Stress?

Stress is not a medical diagnosis in itself, but it is one of the most significant contributors to both physical and mental health problems. It occurs when the demands placed on you exceed your perceived ability to cope — whether those demands are work pressures, relationship difficulties, financial worries, or major life changes.

Short-term (acute) stress is a normal part of life and usually resolves once the stressor passes. Chronic stress — stress that persists over weeks or months — is where the real health impact lies. It can contribute to anxiety, depression, sleep problems, high blood pressure, digestive issues, and reduced immune function.

In the UK, stress is one of the leading causes of work absence, with the Health and Safety Executive reporting that stress, depression and anxiety account for over half of all working days lost to ill health each year.

Signs and symptoms

Stress manifests differently in different people, but common signs include:

• Feeling irritable, anxious or overwhelmed
• Racing thoughts or an inability to switch off
• Difficulty sleeping or waking early with worry
• Physical symptoms such as headaches, muscle tension, or stomach problems
• Fatigue despite rest
• Difficulty concentrating or making decisions
• Withdrawing from people or activities you enjoy
• Changes in eating habits — eating more or less than usual
• Increased use of alcohol, caffeine or other substances

If these signs have been present for several weeks and are affecting your work, relationships or health, it is worth seeking support.

How therapy can help

A wide range of therapies can be effective for stress, depending on its underlying causes and how it is showing up for you.

• Cognitive behavioural therapy (CBT) — helps identify and change the thinking patterns and behaviours that maintain stress, and builds practical coping strategies
• Counselling — provides space to explore the root causes of stress, particularly where it is linked to relationships, work or life circumstances
• Mindfulness-based stress reduction (MBSR) — one of the most researched approaches for chronic stress, building present-moment awareness and reducing reactivity
• Hypnotherapy — works with the subconscious to change automatic stress responses and promote deeper relaxation
• Massage therapy — directly addresses the physical symptoms of stress including muscle tension and elevated cortisol
• Acupuncture — some evidence supports its use for stress-related symptoms including insomnia and tension

For many people, a combination of talking therapy and a body-based approach works best — stress lives in both the mind and the body.

Seeking help

There is no single threshold at which stress requires professional help — it is very personal. A useful rule of thumb is: if stress has been present for more than a month and is affecting your sleep, relationships, health or ability to function at work, it is worth speaking to someone.

Starting points include your GP (who can rule out any physical contributors and refer to talking therapies), an employee assistance programme if your employer offers one, or a private therapist.

When choosing a therapist for stress, it is worth looking for someone with experience in stress management, workplace stress or the specific life area that is driving your stress — whether that is relationships, career or health.

Therapies that may help with Stress