Stress

How stress affects the body

Stress affects everybody in a different way. What causes one person to become over-stressed may not have the same effect on someone else. The human body responds to events that provoke stress by activating the nervous system and certain hormones.

These hormones speed up heart rate, breathing rate, blood pressure and metabolism. The physical changes prepare you to react quickly to handle the pressure of the moment. This natural reaction is known as the stress response. This response improves your ability to perform well under pressure.

Stress can become a problem when it starts to affect how you cope with day-to-day challenges.

There are many other reasons why someone might experience feelings of stress and these can be different for everybody.

 

Common effects of stress

Stress can have a serious effect on our physical and mental wellbeing and can affect how we think and behave.

Below are examples of some of the effects of stress that we can experience.

Thoughts

  • worrying a lot
  • distracted
  • difficulty concentrating
  • unable to switch off
  • expecting the worst to happen

Feelings

  • uptight or on edge
  • tearful
  • irritable or moody
  • tiredness and exhaustion

Behaviours

  • difficulty relaxing
  • withdrawing
  • using alcohol
  • eating more or less than usual

Body

  • sleeping difficulties
  • aches, pains or muscle tension
  • chest pain or feeling like your heart is racing
  • upset stomach or digestive problems
  • more likely to catch a cold or flu and recover slower
  • higher blood pressure

 

Ways to manage stress

It's not usually possible to completely remove the stress from your life, but managing it is definitely possible and lets you get on with things.

Here are some ideas for managing stress for you to try:

  • take time out to care for yourself. Life is busy and it is easy to get overwhelmed. Having some designated time to relax or practise some breathing or relaxation techniques can help to keep you focused
  • get outside. Getting outside for a walk, run or cycle in the fresh air can help reduce stress
  • read a book or listen to a story. Your local library has a huge range of books for you to read, or you can join online at libraries.ie and download e-books to read on your own device. They also have a huge variety of magazines that can be downloaded digitally through their Libby App
  • talk to someone. Talking it out with a friend, family member or health professional can really help with feelings of stress and anxiety. Sometimes a different perspective on things can really help
  • do something creative. There is a strong connection between being creative and improved mental wellbeing. Doing something creative can not only help you to develop new skills but can also improve your mood and social connections. There are so many ways to be creative, such as cooking, baking, playing music, or doing arts and crafts. Explore some options and find your passion
  • spend time in nature. Being outdoors and spending quality time in nature can help to reduce anxiety and improve your mood
  • break down goals. If you are overwhelmed by a looming project, breaking the work down into realistic and manageable goals can help put things in perspective and feel less daunting
  • think positively. This can be hard to do sometimes, but it really helps. Keeping a gratitude journal is a good way to do this, and the more you practice the easier it gets
  • try some deep breathing exercises
  • play or listen to music. This can help reduce feelings of anxiety and stress
  • switch off. Too much time on social media and news sites can lead to increased anxiety and stress. Have a set time everyday to check your social media and the latest news and stick to it

 

Resources

SpunOut has some great tips on dealing with work related stress and exam related stress

The HSE website has some great information on how to deal with stress.

Find more tips and information about managing your weight at gov.ie/healthyireland