What is stress?

Stress is how we sometimes react when we are under pressure, and stressful situations can make you feel worried, overwhelmed, or worn down. In some cases, stress can trigger your body's ‘fight or flight’ response. A small amount of stress can actually be good for you, as it can help focus and motivate you, but prolonged periods of stress can have a negative impact on your physical and mental health. 

Feeling worried or low in response to unpredictable life events can lead to varying degrees of stress. It's perfectly natural to feel upset or low if you are dealing with stress, but different people will react to stressful situations in different ways, and some people have a higher tolerance for stress than others. 

What are the signs and symptoms of stress?

The symptoms of stress can differ from person to person, and can affect you emotionally and physically.

If you are stressed you may notice that you have some of the following symptoms:

• Headaches
• Skin irritation
• Chest pain
• Digestive issues
• Difficulty sleeping
• Changes in appetite
• High blood pressure
• Low sex-drive
• Tearful
• Irritability
• Mood swings 
• Feeling frustrated
• Feeling helpless
• Low self-esteem
• Tiredness
• Difficulty concentrating
• Nervousness

Many of these symptoms can also be related to other mental health problems, such as depression and anxiety, and some may indicate an underlying illness or condition. If you have more than one of these symptoms and you are not sure what’s causing them, you should consult your GP to see whether you require any further tests or treatment.

What is a stress rash?

Chronic stress can occasionally produce a rash called stress urticaria. It will appear as raised red bumps, which can vary from small dots to large hives, and will often feel itchy or irritating. The rash can be found anywhere on the body, but is most commonly found on the face, neck, chest or arms. 

What is a stress headache?

Stress headaches, also known as tension headaches, are a common symptom of stress. Having one may feel like a tight band around your head.Speak to your local Superdrug pharmacist about what medications can be used to help manage the pain.If these headaches occur more than three times a week or won’t go away, it is essential to contact your GP as this could be the sign of a more serious condition.

Can stress cause chest pain?

When experiencing severe stress, the muscles in your chest may tighten as part of your ‘fight or flight’ response, which can become painful. This feeling can pass quickly but If you are experiencing chest tightness which lasts for more than 5 minutes, or if the pain travels to your jaw or down your left arm please call 999 as this may be a sign of a heart attack.

What is the difference between stress and anxiety?

Stress and anxiety can be confused for one another, as they have common symptoms and similar causes. The difference between them is that stress is an immediate response to an external trigger or threat whereas anxiety is a reaction to the stress which can cause feelings of worry or unease.

It’s common to be stressed and have anxiety at the same time. 

What are the different types of stress?

There are different types of stress which can affect us in different ways. It’s important to understand what the different kinds of stress are, so that you can find the right support for you. The most common types of stress include:

• Acute stress: stress that occurs in response to day to day events and situations
• Chronic stress: stress built up over a long period of time, often with physical symptoms
• Post-traumatic stress disorder (PTSD): long-term stress caused by one, or several distressing events

What is acute stress?

Acute stress is the name for the stress that we feel on a daily basis and is usually resolved quickly. This type of stress can be caused by everyday events and is typically not a cause for concern. 

What is chronic stress?

Chronic stress is when you feel stressed over a long period of time. When you are experiencing chronic stress, you may feel like you have little to no control over your situation. On top of being damaging to your mental wellbeing, chronic stress can also cause physical changes such as making you feel drained and tired, increasing your blood pressure and making your immune system weaker.

What is post-traumatic stress disorder (PTSD)?

Post-traumatic stress disorder is a mental health condition caused by a  traumatic or life- changing experience which have been through in the past. Symptoms of post-traumatic stress disorder include flashbacks, nightmares, feeling very anxious and difficulty sleeping.

What causes stress?

Stress is caused by situations, triggers or events that we often refer to as ‘stressors’. Everyone has different stressors, and what bothers you might not bother someone else. Stressors don’t always have to be negative situations. While pressures at work and financial difficulties are common stressors, stress can also be caused by things like getting married or starting a new job.

What are the different types of stressors?

Common stressors include:

• Work pressures, such as losing a job, upcoming deadlines, or starting a new job
• Relationship changes, such as breaking up, arguments, or getting married
• Death of a loved one
• Illnesses
• Financial difficulties
• Social situations
• Discrimination (for example, racism, sexism, ableism)
• Small everyday situations, such as traffic jams or running late

Why do I feel stressed?

How you respond to stress can depend on a lot of different factors. Depending on the day you’re having or other issues you might be dealing with at the same time, certain events or situations that you don’t find stressful could make you feel stressed.

How you deal with stress can be affected by some of the following things: 

• Experience - Unfamiliar situations can often be stressful as you may not know what to expect, or what is expected of you. Having experience dealing with a situation can help you feel more comfortable or relaxed, which has an impact on how stressed you feel.
• Urgency - Time pressures can make everyday situations stressful. Heading to the shops is usually stress-free, but rushing to the shops before they close can cause panic. The less time you have to do something, the more stressful it can feel. 
• Support - Some situations can feel overwhelming, and you might need help to deal with them. If you have a good support system or someone to talk to, it can help make these situations easier to handle.
• Other stressful events - You may be fine dealing with stressful events one at a time, but there may be times when you have to deal with a lot of things at once. In these cases you may feel overwhelmed or unable to cope.
• Your outlook - The way you frame a situation in your mind can affect how stressful it is. Losing a job can be challenging or demotivating, but it could also be seen as an opportunity to move onto something better or try something new. 

How do you diagnose stress?

Stress is not something you can be diagnosed with, as it is not a defined condition. However, unmanaged stress can be a cause of mental health problems, or make existing mental health problems worse. Because stress can have an impact on your mental health, and the symptoms can be similar to those of depression and anxiety, you should talk with a healthcare professional if you’re finding it difficult to handle your stress levels.

While there is no specific test to measure stress levels, your doctor may want to get some information from you about how you’re feeling to get a better understanding of your mental health. A doctor may ask some questions to assess your mood, and may take a blood pressure reading to check if your stress is also impacting your physical health. 

How can I deal with stress?

Stress can be managed through a combination of lifestyle changes, therapy, stress-relieving exercises and, in some cases, medication. There is no single correct answer when it comes to dealing with stress: just as stress affects everyone differently, the best way to manage it will also depend on the person. You may need to try a combination of strategies or techniques to find out what works for you.

Stress management

Common stress-busting methods include:

Being active: exercise will help you to clear your mind and reduce the intensity of your stress. This could be anything from team sports to yoga

Connecting with people: a support network of friends, family and colleagues might  help to ease your worries and change your perspective 

Setting challenges: goals to work towards and focus on will help build confidence and allow you to focus on something other than your stress

Avoiding unhealthy habits: smoking, alcohol and caffeine may provide temporary relief, but won’t solve your problems. Living a healthier lifestyle may also reduce the risk of physical symptoms.

Relaxation techniques: Deep breathing exercises, meditation, and reading self-help books can help you clear your mind and develop new coping skills.

Stress relief medication

If stress is affecting your ability to sleep, work or enjoy yourself, your GP may be able to prescribe medication to lessen your symptoms. Remember, you also have the right to refuse medication, if you feel more comfortable with a combination of therapy and stress management techniques.

Getting support from a doctor or therapist to manage the symptoms of stress is an important step to improving your stress levels. It’s also important to learn techniques that you can use in the future to help manage your stress on your own.

If you are finding your stress unmanageable or you are having a crisis, you should contact your GP or a service such as the Samaritans for more immediate help.

Can I take time off work if I'm stressed?

You can take time off work to recover if you are experiencing high levels of stress, and it is making it difficult for you to work or go about your day-to-day life. To do so, you will need a note from your GP. If your stress is caused by your professional life, your employer may refer you to an occupational health service. Occupational health services will help your employer understand what adjustments may be needed to support you better at work, as well as help you to manage your stress levels and get back to work.

Your employer has a responsibility and a legal requirement to protect you and their other employees from stress at work. If you are an employer and you’re concerned for your staff's wellbeing you can complete a Stress Risk Assessment which will help you to identify which areas of work affect stress levels, as well as how to act on them effectively.

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