Everyday stress
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Signs of everyday stress
Everyday stress, when experienced over a long period, can affect both how we feel and how we act. If your everyday stress feels severe, lasts over a long period or if you're worried about it, it’s important to speak to a GP for advice.
Emotionally, it may leave you feeling:
- Irritable
- Anxious
- Tearful
- Overwhelmed with racing thoughts or difficulty making decisions
Physically, it can show up as:
- Headaches
- Stomach problems
- Muscle pain
- Dizziness
- Skin issues like rashes and hives
When you’re feeling stressed, you might notice changes like:
- Struggling to make decisions or concentrate
- Feeling forgetful or like your memory is slower than usual
- Constantly worrying or having a sense of dread
- Snapping at people or being irritable
- Picking at your skin, itching or biting your nails
- Grinding your teeth or clenching your jaw
Everyday stress can also lead to changes in lifestyle habits like:
- Eating too much or too little
- Drinking alcohol, smoking, or using recreational drugs
- Avoiding exercise or over-exercising
- Spending or shopping more than usual
- Withdrawing from friends or family
- Losing interest in sex or struggling to enjoy it
What causes everyday stress?
What causes everyday stress varies from person to person. While some handle certain pressures with ease, others may find them overwhelming, and that's normal. Stress often arises when we feel we lack the resources to cope with challenges.
To help you cope with challenges, your body naturally releases so-called ‘stress hormones’ like adrenaline and cortisol. The function of these hormones is to support you in the short term by giving you the boost you need to stay motivated or tackle a task.
However, as much as long-term feelings of stress can affect your mind, it can also show up in your body. While occasional stress can be useful, feeling stressed all the time can take a toll on your wellbeing and become a problem.
Triggers for everyday stress can come from work, school, home pressures, or difficult life events. Past experiences and genes may also influence how we respond to these triggers.
Common causes of everyday stress can include:
- Personal challenges like relationship issues
- Big life changes, like moving house, having a baby or losing a loved one
- Financial worries, housing concerns or job pressures
- Health problems affecting you or someone close to you
- The demands of pregnancy or parenting
- Feeling isolated or unsupported
If stress affects your daily life, understanding the causes is the first step to managing it. It's also important to seek support from your GP.
Work-related stress
We all experience pressure at work from time to time, regardless of our roles or responsibilities. While a little pressure can be motivating, too much of it or experiencing it over a prolonged period can lead to feeling stressed, potentially impacting both your mental and physical wellbeing.
If work stress is affecting your daily life or causing you to feel overwhelmed, take a pause. It's important that you take steps to help feel better and regain control.
Stress at work can present itself in different ways, including changes in your emotions, thoughts, and behaviours.
- Emotionally, you might feel withdrawn, unmotivated, or more sensitive than usual
- Thought patterns may include overthinking problems, doubting success or jumping to negative conclusions
- Behavioural changes may include working longer hours, avoiding tasks, or taking extra time off
Common causes of work stress
There’s no single cause of work stress, and what feels overwhelming for one person may not affect another. Some common challenges include:
- High workloads or unclear responsibilities
- Fear of redundancy or workplace changes
- Difficult relationships with colleagues or managers
- Bullying, harassment or discrimination
Factors outside work, like personal circumstances or past experiences, can also play a role in how we cope with feelings of stress.
Here are some practical strategies to help ease work-related stress:
Identify what’s stressing you
Take note of situations that make you feel overwhelmed. Understanding your triggers can help you figure out what to change or manage differently.
Focus on what you can control
While some factors, like workplace policies, might be out of your hands, look for small ways to improve your day. Whether it’s taking a short walk during breaks or organising your workspace, small changes can make a big difference.
Practice relaxation techniques
Simple activities like deep breathing or mindfulness exercises can help reduce stressful feelings in the moment. These are especially useful before meetings or deadlines.
Set boundaries
If work is spilling into your personal time, set clear boundaries. Stick to your working hours and take regular breaks to recharge.
Talk to someone
Sharing how you feel with a trusted colleague, friend or family member can help. If you’re comfortable, speak with your manager about ways to make your workload more manageable.
Take care of your body
Stay hydrated, eat nourishing meals and try to include movement in your day, even if it’s just a quick walk.
Shift your perspective
If a situation feels unmanageable, try reframing your thoughts. Focus on what you can learn from challenges or approach issues with kindness toward yourself and others.
If everyday stress due to work is affecting your wellbeing, or you need immediate support, reach out to your GP or contact NHS 111. Remember, asking for help is a positive and empowering step.
How can everyday stress affect me?
Everyday stress isn’t just a mental experience, it can have an impact on your body too. From skin flareups to stomach troubles, long-term everyday stress can affect how you feel and function in unexpected ways.
Everyday stress can trigger or worsen skin conditions like acne, eczema, or psoriasis. This is because stress hormones like cortisol can increase oil production and inflammation, leading to breakouts or irritation.
You may also notice stress-related habits like picking at your skin, which can make these conditions worse. Prioritising relaxation and a gentle skincare routine can help.
Ever had a strange feeling ‘in your gut,’ like ‘butterflies in your tummy,’ during a stressful moment? High or prolonged everyday stress levels can lead to stomach aches, bloating or even contribute to the flare-up of conditions like irritable bowel syndrome (IBS).
Managing everyday stress through relaxation techniques may be helpful. If you’re experiencing gut-related symptoms, make sure to speak to a healthcare professional.
Eye twitches, also known as myokymia, are involuntary muscle spasms that can happen when you're feeling stressed or very tired. They’re usually harmless but can be frustrating. Rest, hydration and reducing screen time can help reduce these involuntary muscle spasms.
Feeling stressed can keep your mind racing, making it harder to fall asleep or stay asleep. Poor sleep, in turn, can make everyday stress feel even worse. Try calming techniques like deep breathing or herbal teas to relax before bed. If sleep troubles continue, make sure to speak to your pharmacist or your GP for support.
Everyday stress for a prolonged period can disrupt the normal hair growth cycle, leading to increased temporary hair loss. While it can feel worrying, this type of hair loss is often reversible once stress is managed. A healthy, balanced diet and self-care can help to support healthy hair growth.
Stressful feelings are a common trigger for tension headaches, often described as a tight band around your head. Relaxation exercises, hydration and gentle stretching can help relieve the discomfort. Persistent headaches may need further advice from your GP.
Everyday stress vs burnout
Feeling stressed is a natural response to challenges and, in small doses, can even help us stay focused and motivated. But when it becomes a constant part of daily life, it can start to impact our mental and physical well-being.
Everyday stress can often show up as a mental state, but it can also cause physical signs like sweating or feeling faint. It can feel overwhelming, as though there’s little you can do to control your situation or environment.
Burnout is a state of emotional, physical, and mental exhaustion. It develops from long-term stress, leaving you powerless and disengaged. While stress heightens emotions, burnout causes detachment and lack of motivation. Both are manageable, and there’s plenty you can do to take back control.
If stress or burnout affects you, talk to someone you trust, like a friend, family member, or your GP.
Managing & coping with everyday stress
Everyday stress can feel overwhelming, but there are plenty of steps you can take to help manage it. Remember, everyone feels stressed at some point and you don’t have to face it alone.
We’ve put together some practical ways to help yourself, along with guidance on where to turn if you need more support.
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Things you can try
Talking about your feelings can make a big difference. Whether it’s with a trusted friend, family member or a health professional, sharing how you feel can help lighten the load.
If you feel you need support, you can reach out to Samaritans (by calling 116 123) or your GP.
Making small changes to your daily routine can also help ease feelings of stress. Here are some ideas:
- Take time for yourself. Try activities you enjoy, like reading, walking or exercising
- Practice breathing exercises. Calming techniques can help you stay grounded
- Plan ahead. Preparing for busy days or events, like writing to-do lists, can reduce last-minute pressure
- Set realistic goals. Focus on manageable tasks to build confidence and control
- Explore peer support. Connecting with others who’ve had similar experiences can help you feel less alone
Things to avoid
- Don’t try to do it all at once. Break things down into smaller achievable steps
- Avoid focusing on what you can’t change. Instead, direct your energy toward things that can improve your wellbeing
- Try not to isolate yourself. Remember, everyday stress is something many people experience, and support is available
- Avoid using alcohol, cigarettes or other substances. These may offer short-term relief but can harm your mental and physical health over time
If you’re finding it hard to cope with everyday stress, or the steps you’ve tried aren’t helping, it’s important to seek support. You can:
- See your GP. They can provide advice and support, or refer you to a specialist if needed
- NHS talking therapies. You can refer yourself for free therapies like cognitive behavioural therapy (CBT) without needing a GP referral
If you need support but you are not sure where to go, call 111 to find out where to get help. If you or someone you know needs immediate help or has harmed themselves, call 999 or go to A&E straight away.
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Frequently asked questions
Yes, everyday stress can sometimes make you feel unwell. While everyday stress is a natural response to challenging situations, long-term or severe stress can take a toll on your physical and mental wellbeing. It may cause signs like headaches, stomach problems, fatigue or changes in appetite.
The good news is that there are many ways to manage everyday stress and support your wellbeing. We’ve covered some recommendations in the ‘Managing and coping with everyday stress’ section of the page. If everyday stress is affecting your health or daily life, it’s important to speak to a GP or healthcare professional for support.
Extreme stress is when overwhelming feelings of everyday stress start to take over, making it hard to cope with everyday life. If you’re feeling this way, it’s important to speak to your GP. They can provide support and guide you towards helpful resources.
In the meantime, here are a few steps to help ease the pressure:
- Talk it out – sharing how you feel with someone you trust can lighten the emotional load. Professional helplines like Samaritans are also available if you need immediate support
- Focus on self-care – simple activities like gentle exercise, relaxation techniques or deep breathing can help you feel calmer
- Stay connected – spend time with supportive people or groups that make you feel heard and understood
Severe feelings of stress can be overwhelming, both physically and emotionally. It may cause problems like tense muscles, headaches or feeling constantly on edge. You might struggle to concentrate, feel tearful or irritable and find it hard to relax.
Everyone can experience stress differently, and these feelings can vary in intensity. While it’s normal to feel stressed occasionally, ongoing or severe stress can impact your wellbeing. If stress is affecting your daily life, it’s important to speak to your GP for support and guidance.
Everyday stress and anxiety share similarities but are different experiences. Everyday stress is typically a response to external pressures, like work deadlines or life changes. It often eases when the situation improves. It can feel like worry, frustration or overwhelming, sometimes accompanied by physical sensations like tension headaches.
Anxiety, however, goes beyond just feeling anxious. While it’s natural to feel anxious from time to time, anxiety is a condition that persists even without an obvious cause. It’s often marked by ongoing feelings of unease or fear, restlessness, difficulty concentrating or trouble sleeping.
If these experiences are interfering with your daily life, it’s important to speak to your GP. They can help you understand what’s going on and recommend the right support.
Yes, stressful feelings can sometimes cause diarrhoea. When you're feeling stressed or have some anxious feelings, your body releases hormones like cortisol and adrenaline, which can speed up digestion and impact your gut. This may lead to diarrhoea, stomach cramps or bloating.
Stress-related diarrhoea is often temporary and eases once your stress levels are reduced. However, if it's happening often or affecting your daily life, it's important to speak to your GP. They can investigate for other causes and suggest ways to help manage your symptoms.
If everyday stress is making you feel unwell, it's important to take steps to support your mental and physical wellbeing. Start by speaking to your GP or a healthcare professional – they can help you understand your experience and explore options to help manage feelings of stress effectively.
In the meantime, try focusing on self-care. This could include:
- Resting
- Talking it out
- Using relaxation techniques
- Seeking support
Chronic (long-term) feelings of stress can affect your body in many ways, as it keeps your stress response active for longer than it should be. Over time, this can take a toll on both your mental and physical wellbeing. Physically, chronic stress can lead to issues such as tension headaches, digestive problems, and a weakened immune system. You might also notice muscle pain, changes in your appetite or difficulty sleeping. Emotionally, it can cause anxious feelings, irritability or feelings of being overwhelmed. It may even affect your ability to concentrate or make decisions. If you're experiencing the effects of chronic stress, it's important to take steps to manage it. Make sure to speak to your GP if stress is affecting your daily life.
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