Money worries, work pressure, family responsibilities and uncertainty about the future affect many people. Stress is a normal response, but when it becomes constant it can harm your health. The good news is there is a lot you can do.
Signs of too much stress or anxiety
- Constant worry or racing thoughts
- Trouble sleeping
- Irritability
- Headaches, tense muscles or stomach problems
- Racing heart or shortness of breath
- Avoiding people or tasks
Quick techniques for the moment
- Box breathing: breathe in for four counts, hold for four, out for four, hold for four. Repeat.
- Grounding: name five things you see, four you can touch, three you hear, two you smell and one you taste.
- Step outside for a short walk.
Daily habits that help
- Regular exercise, even a 20 minute walk
- Consistent sleep and less phone time before bed
- Less alcohol and caffeine
- Write down worries and plan small next steps
- Spend time with supportive people, faith communities or groups
- Set boundaries at work
Talk to someone
Talking to a trusted friend, counsellor or psychologist is a strength, not a weakness. Counselling helps you understand triggers and learn coping skills.
When to get help urgently
If you have thoughts of harming yourself, feel unable to cope, or anxiety stops you from working or sleeping for weeks, reach out to a health professional or a trusted person right away.
This article is for general information and does not replace advice from a qualified health worker.
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