Stress

About stress

Is stress normal?

It’s normal to feel stressed sometimes and a certain amount of stress can be healthy.

But if you're feeling like things are getting worse over time and becoming harder to manage, it may be time to make some changes. Stress can be a sign that you're feeling worried about something.

What's the difference between stress and anxiety?

Stress and anxiety can have similar symptoms so it can be hard to spot the difference. 

Stress can be your body’s response to a trigger and is likely to be short-term. Typical triggers could be a job interview or a busy day at work. 

Recognising stress

How do I know if I’m stressed?

Our minds and bodies have ways of letting us know if stress is becoming too much. Stress can affect you physically, emotionally and change your behaviour. 

Emotional symptoms include feeling:

• upset and tearful
• scared, anxious, panicked or worried
• angry or irritated easily
• alone or hopeless
• numb and uninterested in life.

Physical symptoms include:

• a fast heartbeat (palpitations)
• dry mouth
• headaches
• muscle tension or pain
• feeling dizzy or sick
• tiredness or trouble sleeping
• poor appetite or comfort eating (over-eating)
• sudden weight loss or weight gain.

Behavioural symptoms include:

• skin picking
• nail biting
• eating too much or too little
• frequent bad temper and lack of patience.

Causes

What causes stress?

Recognising and understanding what’s making you stressed is the first step to reducing your stress levels.

Stress is usually caused by events or situations in your life. It can be hard to pinpoint exactly what’s causing your stress as it could be a build-up of lots of little events or one big one. 

Common causes of stress include:

• work 
• major life events or changes
• relationships and family life 
• loneliness
• money worries
• health issues
• bereavement.

Stress and your heart

How does stress increase your risk of cardiovascular diseases?

Stress alone will not cause cardiovascular disease. But it is linked to unhealthy habits that can increase your risk. 

You may be more likely to turn to unhealthy habits such as smoking, eating comfort food that’s typically high in fat or sugar, drinking too much alcohol or not being physically active. 

In the moment, these things can temporarily reduce your stress. But if you do too much of them in the long run, it can damage your heart health.

Does stress cause high blood pressure?

If you're feeling stressed or anxious, small steps can make a big difference. You don't need to change everything at once. Try a few simple strategies and see what works best for you.

You could try:

• Setting yourself a small daily goal, such as going for a 10 minute walk or spending time on a hobby you enjoy.
• Taking regular breaks throughout the day to help reduce feelings of stress.
• Practising breathing exercises when you're feeling particularly stressed or anxious.
• Keeping a diary to help identify situations or events that trigger your stress.
• Aiming for 7 to 9 hours of sleep each night.
• Breaking larger tasks into smaller, more manageable steps.
• Trying mindfulness, meditation or yoga.
• Spending time with friends, family or pets, or talking to someone you trust.
• Making lists to help organise your thoughts and priorities.

There are also lots of free resources available to support your wellbeing. You can find guided meditations, mindfulness sessions and yoga classes online, including on YouTube. Your local community or leisure centre may also offer classes, which can be a great opportunity to meet new people.

• If you have a smartphone or tablet, there are also plenty of free apps that can help you with relaxation and meditation. Listen to our 3-minute guided meditation to lower stress here.
• Breathing exercises can be a powerful way to manage stress. Try our 3 breathing exercises to relieve stress.

Alongside these steps, some lifestyle changes can also help reduce stress over time:

• Be physically active. Even a short walk or some fresh air can help. Exercise triggers the release of endorphins, which can boost your mood and help you feel better.
• Aim to eat a healthy, balanced diet. While comfort foods can provide temporary relief, healthier options are more likely to support your wellbeing in the long term.
• Try to limit alcohol. Alcohol can make feelings of stress and anxiety more intense and may leave you feeling worse later.
• Avoid smoking. Nicotine and other chemicals in cigarettes can increase your heart rate and blood pressure.
• Identify your stress triggers where possible. Understanding what causes your stress can help you find ways to reduce its impact.

Some sources of stress may be outside your control, so it is not always possible to avoid them. While you may not be able to change everything that is happening around you, thinking about what you can and cannot control can help you focus your energy on the things that may make a difference. 

Get support

If you don’t think you can cope with your stress, or you’re worried you may become depressed or anxious, it’s time to make an appointment with your GP.

Your GP may refer you to cognitive behavioural therapy (CBT) or talk about other options like medicine. 

• Find mental health services.

More support and information: 

• If you need urgent help with your mental health, contact the Samaritans for free on 116 123. 
• Mind is a mental health charity that provides support and information. Visit their website. 
• Try Side By Side (formerly Elefriends) an online community run by Mind, to chat with others experiencing stress.
• Call our Heart Helpline to speak to one of our cardiac nurses.
• If stress is causing insomnia (problems sleeping), read our Heart Matters article about insomnia for useful tips. 
• Learn more about the link between meditation, mindfulness and heart disease and check out a meditation mix in this Heart Matters article.