Life can be stressful! We know that. Understanding what stress is, how it’s caused, and finding tips to ease any overwhelming feelings can really help if stress is affecting your mental health.
What is stress?
Stress is a feeling of being under pressure, like when you know you need to get something done and there is a deadline.
Sometimes stress can be good for you, and it can help you to achieve something. Think about studying for an exam or going to a job interview. Some feelings of stress might motivate you to do some extra revision, or practice what you would say.
It’s normal to feel some level of stress in these kinds of situations!
Stress itself isn’t a mental health condition. However, being under a lot of stress for a long time can start to affect your mental health.
What causes stress?
Everyone experiences feeling stressed. It doesn’t have to be caused by something big. Lots of small things can lead to feeling stressed too.
It completely depends on the person, but some things that could make you feel stressed might include:
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Your relationship with your parents or carers.
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Moving house.
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Big life changes, such as your parents getting divorced.
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Being bullied.
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Falling out with your friends.
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Being under lots of pressure.
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Worrying about something.
How can stress make you feel?
Stress causes your body to produce hormones such as cortisol and adrenaline. This is also called the flight, fight, or freeze response, and can have a number of side-effects.
If you are stressed, you might feel:
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Anxious, nervous or afraid.
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A sense of dread or worry.
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Like your mind is racing and you can’t keep up with your thoughts.
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Like your days feel overwhelming and like you can’t get on top of everything that’s going on.
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Symptoms of depression.
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Uninterested in life or the things you used to enjoy.
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That other existing mental health problems are getting worse.
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Angry, impatient or irritable.
Stress makes everyone feel different. Something that doesn’t bother you could be super stressful to someone else.
This is because we are all influenced by different experiences. We also have different levels of support and ways of coping.
How can stress affect your mental health?
Being under a lot of stress for a long time can start to affect your mental health, and it can lead to you burning out. This is when you feel exhausted physically and emotionally.
Stress can make people feel shaky, anxious, depressed, dizzy, struggle with their concentration, and even their sleep.
All of these side effects can actually cause more stress! That’s why it’s really important to find ways to cope with it.
Coping with stress
Stress might make you feel angry - like you want to shout or throw things. Or you might feel like being very quiet and like you want to hide away.
But learning how to cope with stress can help you sit with these feelings. It might feel difficult to start with but can really help in the long run.
Advice from young people
Talk to someone that is close to you, so they can help you.
Young person
Step back from the things causing you stress, your mental health comes first, you can go back to your normal every day activities when you're feeling better. Prioritise yourself.
Young person
Tips for when you’re feeling stressed:
Be kind to yourself
Looking after yourself, and not being harsh on yourself, are really important to ease stress.
Stress is a human experience; we all feel it. Reminding yourself that you aren’t in this alone can help. Why not practice saying some words or phrases of affirmation? You could try saying or writing down phrases like; ‘I’ve got this! Everyone feels stressed sometimes. I can do hard things. I deserve happiness. I’m proud of myself.’
Find time to relax
Taking time out can help to manage stress. This could be going for a walk in nature, listening to some music, kicking a football around. Pick something that you enjoy and that feels like a change of pace for you.
Some people also find meditation and mindfulness are a good ways to help notice their thoughts and feelings and be kind to themselves.
Sometimes it can feel hard if you can’t do anything to stop something that is making you feel stressed. But if you can take even a few minutes to have a short break, it can really help.
Sometimes putting your phone down, and taking a break from screens, can help clear your mind and give you the time to do something that might make you feel more relaxed.
We know it can feel jarring to be told to “get off your phone”, but we know that that too much screen time can make it hard to relax!
Look after your physical health
Staying physically active, getting enough sleep, and eating well can make stress easier to manage. Feeling stressed can sometimes make these things harder to do, but even a small change to look after your physical health can help.
You don’t have to be really sporty or competitive. Exercise can include walking, swimming, yoga, skipping, skateboarding and dancing. Try a few things to see what you enjoy.
Lean on your friends and family
If one of your friends was feeling stressed, you would want them to feel able to talk to you. They probably feel the same way. Whether it’s your friends, family, or a trusted adult, having support from people you trust can make stressful situations easier to manage.
Stroke animals!
Young person
I use self sooth tools and paced breathing to help me calm down. I make sure to talk to people, you can't get through it by yourself.
Young person
Minecraft, ice lollies, [making] a bed tent.
Young person
Getting advice and help with stress
If you find your stress is difficult to manage, or getting worse, it’s important to get some help.
There are no specific treatments for stress, but there are some for the signs and symptoms of stress. If you’re struggling, speaking with a trusted adult for help on accessing support can be a good place to start.
You could try talking to your teacher, parent or carer, school counsellor (if your school has one), or your doctor.
If you’re struggling to find support, or feel like there isn’t someone to talk to, there are other ways you can get support and advice.
How to access support
We are all wonderfully unique, which is why the right support will look different to everyone. There are lots of types of support, it’s all about finding out what’s going to be best for you.
Looking after yourself
Self-care is a bit of a buzzword in today’s world, but what does it actually mean, and how do you find out what works for you?
Exam stress
We know that exams can be stressful! The combination of revision and wanting to do well can really get on top of you. But remember, no matter what your results, your mental health is important too.
All of the information on this page was created with practising health professionals. This page was reviewed in April 2025. We will next review the page in 2028.