Stress is the body's response to pressure. Some pressure is normal and even helpful, but when it's intense, frequent or long-lasting it can affect how you think, feel and sleep. The good news: a small number of simple, well-evidenced actions can make a real difference — often within a few weeks.
Notice the signs
- Persistent worry, irritability, feeling overwhelmed.
- Trouble concentrating or making decisions.
- Disturbed sleep, headaches, tense muscles, stomach upset.
- Drinking more, eating differently, withdrawing from people.
What helps
Daily basics
- Move your body — even a 20–30 minute walk most days lowers stress hormones.
- Protect your sleep — see our sleep hygiene guidance.
- Eat regularly and stay hydrated. Limit caffeine and alcohol when you're stressed.
Mind & body techniques
- Slow breathing — try a 4-second in, 6-second out pattern for a few minutes.
- Grounding — name 5 things you can see, 4 you can hear, 3 you can feel. Useful when you feel overwhelmed.
- Mindfulness or guided relaxation — short, free audio guides are available on the NHS website and via apps recommended in the NHS apps library.
Practical changes
- Identify the main pressures and write down what is and isn't in your control.
- Break tasks into smaller, achievable steps.
- Talk to someone you trust. Connection lowers stress.
- Take regular short breaks during the day.
When to seek more help
Consider speaking with your GP or our pharmacy team — and explore NHS Talking Therapies — if:
- Symptoms last for several weeks despite trying these steps.
- Stress is affecting work, relationships, sleep or eating significantly.
- You feel persistently low, hopeless, or have thoughts of self-harm.
If you or someone else is at immediate risk, call 999 or go to your nearest A&E. Samaritans are available 24/7 on 116 123.