What stress is
WHO describes stress as a state of worry or mental tension caused by a difficult situation. It is a normal response, and everyone feels it at times. The causes include personal difficulties such as conflict with loved ones, being alone, lack of income or worries about the future, problems at work, and threats in the community. It becomes a problem when it goes on all the time. It can show in several ways.
- In the body: headaches or dizziness, muscle tension or pain, stomach problems, a faster heartbeat.
- In the mind: trouble concentrating or making decisions, feeling overwhelmed, constant worrying, forgetfulness.
- In behaviour: irritability, sleeping or eating too much or too little, avoiding people or places, drinking or smoking more.
Calm the body first
- Notice how you are feeling and what you are thinking.
- Slow down and connect with your body. Slowly push your feet into the floor, stretch, and breathe out slowly.
- Slow your breathing. Breathe out gently until your lungs feel empty, then breathe in as slowly as you can.
- Do not take deep breaths. Breathing too hard or too fast can make you feel panicky, dizzy or short of breath. If you feel dizzy or light-headed, slow down and breathe in gently and shallowly.
- Turn your attention to the world around you. What can you see, hear, touch, taste and smell? Notice where you are, who is with you and what you are doing.
A few minutes a day is enough. You can also practise for a minute or two while you wait, or before or after washing, eating or cooking, so that it comes easily when you need it.
When difficult thoughts and feelings take over
- Notice and name. When a hard thought or feeling takes hold, notice it with curiosity and silently name it, for example 'Here is a difficult feeling'. Then turn your attention back to what you are doing and who you are with.
- Make room. Pushing difficult thoughts and feelings away often does not work well. Allow them to come and go like weather, and breathe slowly as you do.
- Act on what matters. Choose a value that matters to you, such as being kind, helpful, brave or hard-working, and pick one small action this week that fits it.
- Be kind. Notice pain in yourself and in others and respond with kindness, and try speaking kindly to yourself.
Everyday habits that help
Do
- Be active most days, even if it is only a walk
- Keep regular times for sleep, and eat a balanced diet
- Spend time with family and friends you trust, and share your worries
- Set aside time for yourself to relax, meet people or exercise
- Do the most important tasks first, and accept that you cannot do everything
- Put your energy into what you can change
- Limit time on the news if it adds to your stress
Do not
- Do not use alcohol, tobacco, gambling or drugs to cope, because they may bring short-term relief but do not solve the problem
- Do not rely on caffeine as a way of coping
- Do not keep worries to yourself when they feel too heavy
When stress is more than stress
Stress that goes on and gets in the way of daily life, at home, at work or at school, may point to a mental health condition that needs care. See a doctor if you are struggling to cope, if self-help is not working, or if you would like to be referred for talking therapy. A trusted person in your community can help too. The pages on Anxiety and Depression describe these conditions.
If you are worried about someone else, encourage them to talk, listen, and take what they say seriously. You do not need to have all the answers.
Myths and facts
Things people often say about this. Open each one to see what is true.
Myth“Feeling stressed means you are weak.”What is true?
Fact
WHO says that stress is a normal response and that everyone feels it to some degree. If you find it hard to cope, it is right to ask a trusted health-care provider for help.
Myth“A drink or a cigarette helps you relax.”What is true?
Fact
The NHS says that alcohol, cigarettes, gambling and drugs may bring temporary relief but do not solve the problem, and that they can contribute to poor mental health.
Myth“The best way to deal with a bad thought is to push it away.”What is true?
Fact
WHO's stress guide says that pushing difficult thoughts and feelings away often does not work well. It teaches you to notice them, name them and allow them to pass, and to focus on what you are doing.
Common questions
Is some stress normal?
Yes. WHO describes stress as a normal response that can help people meet challenges, and everyone feels it to some degree. It is a problem when you feel stressed all the time or when it starts to affect your health and daily life.
How long do I need to practise the exercises?
WHO says that a few minutes a day is enough. You can practise grounding for a minute or two while you wait, or before or after everyday tasks such as washing, eating, cooking or going to sleep.
How do I know if I need a doctor?
See a doctor if you are struggling to cope, if self-help is not working, or if stress is getting in the way of work, school or home life. If you are having thoughts of suicide or of harming yourself, get urgent help straight away.
What should I do if someone I know talks about suicide?
Take it seriously. Encourage them to talk, listen, and help them to tell a doctor or someone they trust. You do not need to have all the answers. If their life may be in danger, call for an ambulance or take them to a hospital emergency department.