What is stress?

Stress is a natural human response to the pressure you feel in challenging or dangerous situations. In moderate amounts, stress can motivate us to respond to challenges. However, too much stress can lead to unhealthy coping strategies such as avoidance, and can cause broader health issues.

Here are some common symptoms of too much stress.

Emotional and mental signs include:

• feeling overwhelmed or unable to cope
• feeling 'on edge' or unable to stop worrying
• difficulty concentrating
• changes in mood, irritability, or anger
• thoughts of self-harm or suicide

Physical and behavioural signs include:

• changes in sleep patterns, feeling exhausted
• changes in appetite
• physical reactions such as headaches, muscle tension, upset stomach
• withdrawal from friends and family
• reliance on alcohol or other substances to cope

Stress can last for a long time or overwhelm your coping abilities. If this happens, stress can have a negative impact on every aspect of your life, including your:

• work
• relationships
• physical and mental health

Unmanaged stress can contribute to mental illness.

Stress and young people

Everyone experiences stress for different reasons. This can vary for different generations.

Research has shown that stress in teenagers and young adults is much higher than in older Australians. Young people are also more likely to report mental health concerns than older Australians.

Young people experience stress for many reasons.

Academic and personal challenges that contribute to stress:

• academic pressure
• body image
• managing personal finances
• trying to maintain a healthy lifestyle

Social and environmental factors that contribute to stress:

• bullying
• emotional and physical abuse
• family dynamics and violence
• relationships
• substance abuse

How do I manage stress?

There are tools you can use to reduce feelings of stress.

If you are feeling stressed, it is important to try and identify the cause. Then consider what you can change and what you can't control.

What can I do?

Do things you enjoy regularly, even if you don't feel like doing them.

This may include:

• being with people who care about you
• dancing
• listening to music
• walking in nature

You may also be able to help keep stress levels down by recognising unhelpful sources of stress — including pressures you place on yourself — before they become a bigger problem.

Think about changes you can make to improve your situation.

To manage feelings of stress:

• Practice deep breathing, meditation and other relaxation techniques.
• Practice positive self-talk.
• Write in a 'stress diary' to record when you feel stressed and why.
• Exercise regularly.
• Eat a healthy diet.
• Reduce alcohol and caffeine, and avoid smoking.
• Avoid overworking.

It can be difficult to talk about stress with your school, college, university, or employer. However, if you are feeling stressed about work or study, they may be able to provide support.

Talk to others if you can — you may have family and friends who are willing to help.

Keep things in perspective. Don't underestimate yourself. However, if you cannot control something, try to direct your energy elsewhere.

When should I see my doctor?

Many people need professional help to make lasting changes to reduce their stress levels. This may include talking to your doctor.

Your doctor may recommend stress management classes. They can also help diagnose any mental health issues or refer you to a psychologist. By addressing the cause of your stress, they can help provide you with the best advice and treatment.

Resources and support

If you need support:

• headspace provides early intervention mental health services online or in-person, for young people aged between 12 and 25 years.
• ReachOut is designed for young people and offers one-to-one peer support as well as online communities and other resources for stress management.
• Contact Beyond Blue on 1300 22 4636 to talk to a counsellor.
• Visit SANE's online resources or call their support line on 1800 187 263.
• Call Medicare Mental Health for free on 1800 595 212 for mental health information and referral.

Here are some other tools to try:

• Try using the Black Dog Institute's Clearly Me app for young people.
• Try completing Beyond Blue's Wellbeing Action Plan, which can help you figure out what works best for you to manage your stress.
• Learn how to deal with stress with This Way Up's stress management course.
• Sign up for MindSpot's wellbeing course, which aims to reduce stress and anxiety.

Looking for information for Aboriginal and/or Torres Strait Islander people?

• Contact 13YARN for free and confidential services run by Aboriginal and Torres Strait Islander People. Call 13 92 76.
• Black Dog Institute provides social and emotional wellbeing resources for Aboriginal and/or Torres Strait Islander people.

Looking for information in languages other than English?

• THIS WAY UP's translated coping tools and worksheets are available in various community languages.
• Transcultural Mental Health provides information and services for people from other cultures or people who prefer languages other than English.