Stress is a normal part of life, and in short bursts it can even be helpful. It sharpens your focus before a deadline or gives you energy in an emergency. Problems start when stress builds up over weeks and months without a chance to recover.
What Happens in Your Body
When your brain senses a threat or pressure, it triggers the stress response, sometimes called fight or flight. Your body releases stress hormones, mainly adrenaline and cortisol. Your heart beats faster and your breathing quickens, while sugar is released into your blood for quick energy. Digestion slows down, because your body is focusing on dealing with the threat.
Once the pressure passes, hormone levels fall and your body returns to normal. This is how the stress response is designed to work.
When Stress Becomes Ongoing
When stress continues for a long time, your body can stay partly switched on. Over time, ongoing stress is linked with:
Poor sleep and tiredness
Headaches and muscle tension, especially in the neck and shoulders
Gut symptoms such as bloating, diarrhoea or constipation, since the gut and brain are closely connected
Changes in appetite and cravings
Irregular periods or worse premenstrual symptoms
Getting ill more often
A higher risk of anxiety and depression
Our article on how stress affects your cycle explains the link with hormones in more detail.
Why Women Can Be More Affected
Women are more likely than men to report high levels of stress. Many juggle paid work with most of the caring for children or older relatives, along with the mental load of running a household. This is the invisible work of planning and remembering. Hormonal changes across the menstrual cycle and around menopause can also affect how stress feels.
What Helps
You cannot always remove the causes of stress, but you can help your body recover from it.
Move your body. Regular physical activity is one of the most effective ways to reduce stress. Even a 20 minute walk can lift your mood and lower tension.
Protect your sleep. Going to bed and waking at similar times each day helps your body regulate its stress hormones. Our sleep article has more tips.
Slow your breathing. Breathing slowly, with a longer breath out than in, calms the nervous system. Try breathing in for four counts and out for six, for a few minutes.
Eat regularly. Skipping meals can make you feel more on edge. Regular, balanced meals help keep your energy and mood steady.
Spend time outdoors and with people. Time in nature and connection with friends or family are both linked with lower stress.
Watch the coping habits. Alcohol and endless scrolling can feel like relief but tend to make stress worse over time. Too much caffeine can do the same.
Look at the source. Where possible, saying no, sharing tasks or setting limits on work can reduce stress at its root.
When to Get Help
Speak to your doctor if stress is affecting your sleep or your ability to work, or if you feel constantly anxious or low. Talking therapies such as cognitive behavioural therapy (CBT) teach practical skills for managing stress and have strong evidence behind them.
If you ever have thoughts of harming yourself, or feel you cannot keep yourself safe, call your local emergency number or go to the nearest emergency department. You can also contact a crisis helpline, which is available day and night in most countries.