Stress: All the signs & all the support
Stress has always been part of human life – it’s helped us survive over thousands of years. But too much of it is a bad thing.
Stress that protects
When we first lived in the wild, stress protected us from threats around us – like animals, floods or other humans who wanted to harm us. We call this the fight-or-flight response. It makes us alert & ready to react - to run or to fight. Once the danger has passed, our stress levels drop down & we relax.
Stress that harms us
Our world has changed so much since then, but that ancient fight-or-flight reaction is still with us: it gets our heart rate & breathing up, and tenses up our muscles. When we’re faced with constant stress every day, that stress response stays turned on, so the response that’s meant to save us ends up harming us.
A little stress is good for you
A little bit of stress can do a lot of good– we call this positive stress & it keeps us on our toes! It can help us focus in an exam or stop us crashing into another car. But the stress shouldn’t last too long. Once the moment has passed, your heart rate should return to normal & your muscles should relax. If they don’t, stress can turn toxic.
The source of our stress
Stress triggers are different for different people. What is stress-free for one person may cause real distress in someone else–like, say, entering a room full of strangers or public speaking.
Other causes of stress can be more or less severe, from minor work pressures to life-changing trauma. Here are some of the triggers:
Work overload & burnout, lack of power at work, toxic co-workers
Dangerous work (police, security or military)
Abusive relationships, divorce, child custody battles
Poverty & homelessness
War & ongoing conflict
Being a victim of crime
Discrimination (racism, sexism, ageism)
Gender-based violence & child abuse
Floods, earthquakes & other natural disasters
Money worries & debt
Having a serious illness or caring for a sick person
24/7 news & social media feeds
Moving house & immigrating
Losing a loved one
Losing your job
Car accident
When faced with stress triggers like this, our bodies do not get a chance to relax & reset, and we stay in a state of fight or flight. This can lead to serious health issues:
Long-term body aches
High blood pressure
Higher risk of heart attack & stroke
Tension headaches
Anxiety & panic attacks
Insomnia & other sleep issues
Depression, lack of energy & fatigue
Acne, eczema & other skin conditions
Weight gain or loss
Nausea, gut issues & stomach ulcers
Type 2 diabetes
Osteoporosis
Brain fog & memory problems
A weakened immune system & risk of infections
How to stress less
There are many ways to manage your stress levels. Start with some small lifestyle changes that can make a huge difference:
Exercise every day – it’s a great stress buster
Learn to do breathwork & practice meditation
Eat a healthy diet with lots of fresh veg & whole grains
Get enough sleep – don’t eat or go on screens at least 2 hours before bedtime
Connect with friends & family in person
Join a religious community, sports league or hobby group
Do a digital detox – stay away from all screens or limit your screen time
Take a break from breaking news & disturbing images
Drink enough water each day
Avoid sugary or caffeine-rich drinks
Stay away from alcohol, smoking, vaping & other addictive substances
Practice self-care & set aside time to do something that gives you joy - or to do absolutely nothing!
If you’re struggling to manage your stress, you’re not eating or sleeping properly, have panic attacks or feelings of depression & exhaustion, get help immediately from a mental health professional. You can start by chatting to a nurse on the Unu app.
