Stressed or Anxious?

Stress and anxiety are common experiences, but when they become overwhelming, they can impact daily life, health, and well-being.

Whether you're feeling pressure from work, relationships, or other challenges, there are ways to regain control and reduce anxiety.

This page explores the causes of stress, practical coping strategies, and professional support options to help you feel calmer and more in control.

When to Seek Urgent Help

Speak to Someone If:

• You feel constantly on edge or unable to relax.
• Anxiety is affecting your work, relationships, or daily life.
• You experience panic attacks or overwhelming fear.

Seek Immediate Help If:

• You have thoughts of self-harm or suicide
• You feel unable to cope with daily tasks.
• You experience severe distress or a mental health crisis.

Crisis Support:

• Call Samaritans (116 123) 24/7 free helpline.
• Call NHS 111 for urgent mental health advice.
• Visit A&E or call 999 if in immediate danger.

What is Stress and Anxiety?

• Stress is the body's natural response to pressure, challenges, or demands. It can be helpful in small doses, keeping us motivated and alert, but chronic stress can negatively affect mental and physical health.
• Anxiety is a feeling of worry, fear, or unease that can range from mild to severe. Occasional anxiety is normal, but when it becomes persistent, it can interfere with daily life.

Did you know?

Around 1 in 6 adults in the UK experience some form of anxiety or stress-related condition each week

What Causes Stress & Anxiety?

There are many possible causes of stress and anxiety, including:

•  Work Pressure & Deadlines
  High workload, job insecurity, or a stressful work environment.
• Financial Worries
  Debt, unexpected expenses, or struggling to make ends meet.
• Health Concerns
  Living with chronic illness, pain, or medical conditions.
•  Relationship Issues
  Conflict, family tensions, or feeling unsupported.
• Life Changes
  Moving house, having a baby, or losing a loved one
• Social Pressures
  Feeling isolated, comparing yourself to others, or struggling with confidence.

While stress is a normal reaction, ongoing or severe stress can contribute to anxiety disorders, depression, and burnout.

Signs & Symptoms of Stress and Anxiety

• Behavioural Changes:
  • Avoiding situations or withdrawing from social contact.
  • Overeating or loss of appetite.
  • Using alcohol, caffeine, or smoking to cope.

• Emotional Symptoms:
  • Feeling overwhelmed, irritable, or restless.
  • Racing thoughts or difficulty concentrating
  • Constant worry or fear.

• Physical Symptoms:
  • Muscle tension, headaches, or stomach problems.
  • Rapid heartbeat, sweating, or dizziness.
  • Trouble sleeping or fatigue.

If stress or anxiety are affecting your daily life, it’s time to take action.

How to Manage Stress & Reduce Anxiety

There are many effective ways to manage stress and anxiety—small changes can make a big difference.

• Practice Deep Breathing
  Try the 4-7-8 breathing technique (inhale for 4 seconds, hold for 7, exhale for 8).
• Stay Active
  Exercise releases endorphins, which naturally reduce stress.
•  Limit Caffeine & Alcohol
  These can increase anxiety and affect sleep.
•  Prioritise Sleep
  A regular sleep routine improves mood and energy levels
•  Challenge Negative Thoughts
  Try Cognitive Behavioural Therapy (CBT) techniques.
• Take Breaks
  Step away from work, screens, and responsibilities when needed.
• Stay Connected
  Talking to someone you trust can ease stress and anxiety.

Did you know?

Even 10 minutes of meditation or mindful breathing each day can significantly lower stress levels

Long-Term Strategies for Anxiety Control

• Identify Triggers
  Recognising what causes your stress helps you prepare and manage it better.
• Create a Routine
  Structure and routine reduce uncertainty and build stability.
• Set Realistic Goals
  Break tasks into smaller steps to avoid feeling overwhelmed.
• Learn Relaxation Techniques
  Try yoga, meditation, or progressive muscle relaxation.
• Consider a Stress Journal
  Writing down worries can help clear your mind