Stress

About stress

Stress is a process, not a diagnosis. We all experience stress when there is an imbalance between the demands being made on us and our resources to cope with those demands. The level and extent of stress a person may feel depends a lot on their attitude to a particular situation. An event that may be extremely stressful for one person can be less significant in another person's life.

The more important the outcome, the more stressed you may feel. You can feel stressed by external situations (too much work, children misbehaving) and by internal triggers (the way you think about external situations).

Stress is not always a bad thing. Some people thrive on stress and even need it to get things done. When the term ‘stress’ is used in a clinical sense, it refers to a situation that causes discomfort and distress for a person and can lead to other mental health problems, such as anxiety and depression.

Chronic stress may also contribute to the development physical illness such as cardiovascular disease. When stress is chronic and severe, it’s important to get professional help as soon as possible.

The most common causes of stress are:

• work
• tertiary studies
• relationships
• certain times, such as Christmas and holidays.
• Demands from work or study, such as deadlines, workload, or performance expectations.
• Financial strain or money-related pressures.
• Difficulties in relationships or family life.
• Physical or mental health concerns.
• Major life changes (e.g., moving, job changes, bereavement).
• Poor sleep or disrupted routines.
• High levels of time pressure or feeling overwhelmed.
• Caring responsibilities for others.
• Social challenges or feelings of isolation.
• Living in a stressful environment.
• Situations involving uncertainty or limited control.

Effects of stress

Stress affects us in many ways, including:

• Emotionally – anxiety, depression, tension, anger
• The way we think – poor concentration, forgetfulness, indecisiveness, apathy, hopelessness
• Behaviourally – increased risk of using alcohol or other substances, insomnia, accident proneness, weight problems, obsessive-compulsive behaviour, nervousness, gambling.

Your response to stress

Your attitude, personality and approach to life will influence how you respond to stress. Factors that play a part include:

• how you think about a problem
• how anxious you feel generally
• how severely the problem affects you
• whether you have experienced anything like this before
• whether you can control what is happening
• how long the event affects you
• how important the outcome is to you
• the different ways a person copes with difficult situations
• your life experiences and life history
• your self-esteem
• whether you have people around who can provide support.

Stress as a health problem

As a health problem, stress occurs when a person feels that the demands made on them exceed their ability to cope. Factors contributing to a person feeling stressed might include:

• environment (work, home, school)
• lifestyle
• emotional and personal problems
• physical disorders.

Stress and physical illness

When we feel under stress, our body kicks into high gear to deal with the threat. Our heartbeat, breathing rate and blood pressure all go up. The longer we feel stressed, the greater the demand on our body.

The more often we are placed under stress, the more often we have to use energy to cope. There is growing evidence that stress may contribute to physical illness such as cardiovascular disease (although this link remains controversial and research is ongoing), high blood pressure, proneness to infection and chronic fatigue.

Whatever the cause, physical diseases need appropriate medical management before any attempt is made at stress management. Discuss with your doctor how stress management may be used to support treatment of your physical symptoms.

Stress and anxiety

Untreated stress can turn into a mental illness such as an anxiety disorder or depression.

Almost everyone experiences some anxiety. This is normal. However, an anxiety disorder is different from everyday anxiety – it is more severe, can persist and may interfere with a person’s daily life.

Common anxiety disorders include:

• Generalised anxiety disorder – the person is constantly worried, often about irrational things, and cannot be reassured
• Panic disorder - characterised by recurrent, unexpected panic attacks followed by ongoing fear of having more attacks and/or changes in behaviour such as avoidance
• Specific phobias – such as fear of flying or of spiders
• Agoraphobia – fear of public places or of being away from home
• Social anxiety disorder – fear of the scrutiny and judgement of others.

Untreated anxiety disorders and depression

Untreated anxiety disorders can lead to several impacts such as the development of depression. Depressive illness is common – about 17 per cent of Australians will suffer from depression at some time in their life.

Depression is about twice as common in women as in men. The most common time in life for people to suffer from depression is in their 40s. However, it can develop at any age. Depression is often associated with an increased incidence of suicide. The annual suicide rate for people with depression is three or four times higher than that of other psychiatric disorders.

Stress management

There are many ways to manage stress. The best way to handle stress is different for each person.

Look for your body’s warning signs, such as having a headache, grinding your teeth, clenching your jaw or feeling frustrated. And know your stress triggers, such as hunger, tiredness, arguments with your family or friends, certain times of day with your children, or deadlines.

Then, work on de-stressing. The good news is that plenty of simple stress-busting techniques are available:

• Develop a regular daily structure that includes consistent times for sleep, meals, work or study tasks, exercise, and household responsibilities.
• Support physical and mental wellbeing through balanced nutrition, regular movement, adequate sleep, and avoiding alcohol or drugs as coping strategies.
• Use structured problem-solving by dividing larger challenges into smaller, more manageable parts and focusing on practical next steps.
• Externalise tasks and responsibilities by writing them down, such as using lists or planners, to reduce cognitive load.
• Identify and reframe unhelpful or self-defeating thoughts, replacing them with more balanced and supportive self-talk.
• Gradually approach stressful or avoided situations in a planned way to build confidence and reduce anxiety over time.
• Incorporate relaxation strategies such as paced breathing, mindfulness, yoga, or quiet activities that help the body settle.
• Maintain supportive connections with others and seek help when stress feels overwhelming.
• Focus attention on the present moment rather than becoming caught up in worries about the past or future.
• Build in regular time for enjoyable or restorative activities to support overall balance and recovery

Looking after yourself can also be a great way to tackle stress. A healthy body is a great first step to thinking clearly and feeling better:

• Avoid drugs and alcohol.
• Eat well and regularly.
• Sleep enough to top up your energy.
• Incorporating exercise into your routine.
• Breathe steadily.

Stress management at work

Stress in the workplace is common and is caused by many different factors, such as demands of work including excessive hours, deadlines, conflicts with others or feelings of isolation. Talking to a manager or HR about workplace concerns can help with stress management by supporting self-advocacy and improving coping.

The following are some strategies you may like to try for stress management. Being guided by a mental health professional would also be important:

• Exercise regularly – regular exercise is a great way to manage stress
• Maintaining a consistent routine, including regular sleep, meals, and daily structure
• Eating balanced meals and staying hydrated to support physical and mental wellbeing
• Knowing personal limits and pacing activities to avoid overload or burnout
• Engaging in regular physical activity or movement
• Using relaxation strategies such as slow breathing, mindfulness, or grounding techniques
• Breaking tasks into smaller, more manageable steps
• Prioritising and organising responsibilities to reduce overwhelm
• Setting realistic expectations and healthy boundaries
• Seeking support from friends, family, or professionals when needed
• Communicating needs in work or study settings where appropriate
• Engaging in enjoyable or restorative activities for balance
• Reducing reliance on unhelpful coping strategies such as avoidance or overworking.

Make stress management fun!

Sometimes, the same old approaches don’t seem enough, or don’t inspire you to start dealing with your stress. Why not try some of these stress busters, for a fresh perspective?

• Sweat out your stress with a high intensity workout. Or do the opposite: completely wind down in a tai chi class.
• Spend time with someone who makes you laugh or has plenty of good stories that distract you.
• Meditate, and learn to look at yourself with honesty and compassion rather than judgement and criticism.
• Just stop. In other words, sit or lie on your own, and just breathe.
• Grab some pencils and a colouring book. While you’re colouring in, you are slowing your thoughts and using your creativity.
• Dance around the house to your favourite music. Or listen to music while you work.
• Head outside for fresh air and a close encounter with the natural environment. Look up at the sky, watch for butterflies and lizards, and pick some flowers.
• Visualise yourself somewhere that is idyllic to you, or with someone you love. Think about the sounds, smells and tastes of your perfect place.
• Buy a plant and get into gardening. Simply being around plants is good for your relaxation.
• Wiggle about. Starting with your feet and moving up to your face, try tightening and relaxing your muscles.
• Tune out, or plug in. Turning off your screens and devices can help you switch off your thinking. On the flip side, watching a funny movie or talking to someone on Facetime can help you feel better too.
• Make yourself a nice and wholesome meal to increase endorphins
• Find a repetitive activity, such as knitting, wood carving or making jewellery. The simple act of repeating a skill can relieve stress as the activity is predictable

Getting help for stress

You should see your doctor or community health centre if:

• you feel stressed often
• particular things stress you and you feel they are beyond your control
• you feel your reactions to stress are extreme or worry you
• you feel anxious or depressed about stress.

Where to get help

• Your GP (doctor)
• Psychologist or counsellor
• This way up - an online Coping with Stress and an Intro to Mindfulness program developed by the Clinical Research Unit of Anxiety and Depression (CRUfAD) at St Vincent’s Hospital, Sydney and University of New South Wales (UNSW) Faculty of Medicine
• Community mental health service
• Mental Health Foundation Australia Tel. National Mental Health Helpline 1300 MHF AUS (643 287)
• Lifeline Tel. 13 11 14
• Kids Helpline Tel. 1800 55 1800
• Suicide Helpline Tel. 1300 651 251
• Anxiety Recovery Centre Victoria: OCD and Anxiety Helpline Tel. (03) 9830 0533 or 1300 ANXIETY (269 438)