Stress is something we all experience, but when it becomes overwhelming, it can impact both our mental and physical health. National Stress Awareness Day, observed in early November, is a timely reminder to pause, check in with our selves, and learn healthy ways to manage life pressures.
According to the Australian Psychological Society (APS), stress is the body’s natural response to demands or challenges. In short bursts, it can sharpen our focus and help us perform. But when stress is ongoing, it can lead to burnout, anxiety, or physical health concerns such as headaches, muscle tension, and poor sleep.
Recognising the Signs of Stress
Stress can look different for everyone, but there are some common signs that it may be building up:
- Emotional Changes: feeling easily irritable, anxious, or unusually down
- Cognitive Effects: racing thoughts, difficulty concentrating, forgetfulness, or feeling “scattered”
- Physical Symptoms: headaches, jaw clenching, upset stomach, disrupted sleep, fatigue, or tension in the neck and shoulders
- Behavioural Shifts: withdrawing from social activities, overworking, changes in appetite, or relying on caffeine or alcohol to cope
If you notice several of these signs lasting for more than a few weeks, it may be your mind and body’s way of signaling that you need to rest, reset, or seek support.
Simple Strategies to Reduce Stress
The good news is that stress is manageable – and small, consistent steps can make a real difference.
1. Move Your Body Regularly
Exercise helps release endorphins, boost mood, and reduce tension. Even a short daily walk or stretching break can help lower stress hormones.
2. Breathe and Reset
When stress peaks, pause and focus on your breath. Techniques like box breathing (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4) calm your nervous system and bring clarity.
3. Build Healthy Routines
Create balance through adequate sleep, nourishing meals, and boundaries between work and personal time. Try to switch off screens 30 minutes before bed and stick to regular sleep and wake times.
4. Stay Connected
Social connection is one of the strongest buffers against stress. Reach out to a friend, family member, or colleague, or consider joining a community or wellbeing group.
5. Seek Professional Support When Needed
Sometimes stress feels too heavy to manage alone and that’s okay. Speaking with a psychologist can help you understand what’s causing your stress and give you tools to manage it more effectively.
When to Reach Out for Help
If stress has been ongoing or is affecting your sleep, work, or relationships, it’s a sign to seek professional support. A psychologist can help you identify triggers, manage unhelpful thought patterns, and build long-term resilience.
At New View Psychology, our team of qualified psychologists provides compassionate, evidence-based care for individuals experiencing stress, anxiety, or burnout are available in-person across our 20+ clinic locations or via telehealth anywhere in Australia.
Reach out or book an appointment today to take the first step towards improving your wellbeing and building lasting resilience.