Signs and effects of stress

When you're feeling stressed, it’s common to experience a mix of emotions, sometimes without realising why.

You might feel:

• Uneasy or anxious: Constantly worrying about what’s ahead or feeling nervous for no clear reason
• Irritable or frustrated: Feeling on edge or getting annoyed more easily
• Overwhelmed: Like everything is too much and you’re struggling to keep up
• Restless: Finding it hard to switch off or relax, as if you’re always on alert
• Self-doubt: Stress can lower self-esteem, making you question your abilities or worth
• Sad or hopeless: Feeling down, unmotivated, or losing interest in things you used to enjoy.

These emotions can feel overwhelming, but it’s important to know that you’re not alone in feeling this way.

Stress impacts how we relate to ourselves and others, and recognising these feelings is the first step in finding ways to manage them.

Stress doesn’t just affect your emotions. It can also influence how you think.

You might notice:

• Racing thoughts: Struggling to slow down your mind or focus on one thing at a time
• Recurring worries: Intrusive thoughts or worries that seem to pop into your mind, even when you're trying to focus on other things
• Difficulty concentrating: Finding it hard to focus, make decisions, or solve problems
• Trouble remembering things: Forgetting things more often or feeling mentally ‘foggy’.

When stress builds up, it’s easy to get caught in a cycle where one worry leads to another. Understanding that stress affects your thinking can help you start to break that cycle.

Stress can also affect your habits and behaviours.

You might notice changes like:

• Changes in eating or exercise habits: Eating more or less than usual, or adjusting your exercise routine in response to stress
• Sleep problems: Trouble falling asleep, staying asleep, waking up too early, or having difficulty sleeping through the night
• Avoiding people or activities: Withdrawing from friends, family, or things you usually enjoy
• Feeling more impatient: Getting frustrated or irritated more easily
• Turning to alcohol or other substances: Using alcohol, smoking, or other substances to cope
• Procrastination or lack of motivation: Finding it hard to start tasks or keep up with responsibilities.

Stress can make it difficult to stick to healthy behaviours. In no way is it your fault if you're struggling with your habits or routines right now.

• Muscle tightness: Stiffness or aches in your neck, shoulders, back, or jaw
• Headaches or migraines: Especially after a stressful day or poor sleep
• Jaw clenching or teeth grinding: Often happens without realising, especially during sleep
• Body aches or tension: Feeling sore or stiff without physical exertion.

• Rapid breathing: Short, shallow breaths that can make you feel lightheaded
• A racing heart: Feeling like your heart is pounding, even when you're resting
• Feeling dizzy or lightheaded: Especially when standing up quickly.

• Low energy: Feeling drained or exhausted, even without much activity
• Trouble sleeping: Finding it hard to fall asleep, stay asleep, or waking up too early
• Restlessness: Feeling jittery or like you can’t sit still
• Shaky hands or trembling: Feeling unsteady or noticing weakness in your grip.

• Upset stomach: Nausea, indigestion, bloating, or stomach pain when you're under pressure
• Skin reactions: Breakouts, rashes, or flare-ups of conditions like eczema
• Temperature sensitivity: Feeling unusually hot, cold, or sweaty for no clear reason.

• Getting sick more often: Colds, infections, or slow healing from minor illnesses
• Changes in appetite: Eating more or less than usual without meaning to
• Hair changes: Temporary hair shedding or a dry, itchy scalp.