Stress

Stress

Stress is a normal part of daily life. But when stress builds up over time, it can affect our physical and mental health.  

What is stress? 

Stress is the body’s natural response to demands or threats. When you face a stressor, your nervous system triggers a fight or flight reaction releasing hormones such as cortisol and adrenaline. This prepares your body to act fast.

In small doses, this response is helpful. But chronic stress impacts both mental and physical health. When stress stays for long periods, it can lead to:

• fatigue and irritability
• difficulty concentrating
• sleep problems
• muscle tension and headaches
• mood changes
• digestive issues. 

Recognise your stress triggers

Understanding what causes your stress is an important first step in managing it. This might be work, relationships or financial stress. By identifying your triggers, you can notice patterns and change how you respond. Keeping a simple daily log of when you feel stressed, what happened, and how you reacted can help you spot trends and build self‑awareness over time.

Build healthy daily routines

Your everyday habits play a major role in how well you cope with stress. Healthy habits to manage stress include:

• aiming for regular, good‑quality sleep. This helps regulate stress hormones and supports emotional balance
• nourishing your body with balanced meals and whole foods, which can boost energy and mood throughout the day
• moving regularly. Even something as simple as a daily walk can reduce stress hormones and increase feel good hormones like endorphins
• staying well hydrated. Dehydration can mimic or intensify stress. If you are on a fluid restriction, follow the advice of your healthcare team or general practitioner (GP). 

Practice relaxation techniques

Techniques such as deep breathing exercises, progressive muscle relaxation, mindfulness, meditation, or gentle yoga and stretching can calm the nervous system and reduce tension. Practicing these approaches regularly rather than only during high‑stress moments can lessen the intensity of stress responses and improve emotional regulation over time.

Stay connected

Maintaining social connections is one of the most effective buffers against stress. Talking with trusted friends, family or colleagues can reduce feelings of isolation, offer new perspectives, and help you decompress after difficult moments. Even small, regular interactions whether in person or online can make stressful periods easier to navigate.

Seek professional support when needed

A GP, psychologist, or mental health professional can help you understand your stress patterns, build tailored coping strategies, and access evidence‑based therapies. 

If stress begins to significantly interfere with your daily life or leads to thoughts of harming yourself or others, seek help.  

Immediate crisis support

If you are in immediate danger or thinking about harming yourself or someone else, call Triple Zero (000).

For immediate emotional support 24/7, contact:

• Lifeline – 13 11 14
• Suicide Call Back Service – 1300 659 467 

Please see our links below for more support options.

Where to find support:

Discuss with your GP or health clinic 

Your local GP or health clinic can help with understanding how you are feeling and what support you require.

Medicare Mental Health

A free service (funded by the Australian Government) that connects you with a Medicare Mental Health Centres in your area and provides information online. Call 1800 595 212 or visit the Medicare Mental Health website.

Beyond Blue – information and support for anxiety and depression: https://www.beyondblue.org.au/mental-health/what-is-stress

Lifeline – 24/7 crisis support and online chat: www.lifeline.org.au/ or call 13 11 14

Healthdirect – health information on relaxation for stress relief: https://www.healthdirect.gov.au/relaxation-techniques-for-stress-relief

MindSpot Clinic – free online assessment and treatment: https://www.mindspot.org.au/info/stress/

Black Dog Institute – factsheets on stress: https://www.blackdoginstitute.org.au/wp-content/uploads/2022/06/Stress-and-its-impact-on-you-fact-sheet.pdf