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Feeling overwhelmed?

Expert advice for how to banish stress, anxiety and burnout

Whether it’s work pressures, personal responsibilities, or unexpected challenges, many people find themselves juggling multiple demands. While some stress can be motivating, prolonged or overwhelming stress can take a serious toll on our physical and mental health.

“Stress arises when a situation demands more than we feel our current circumstances allow,” explains research psychologist Dr Emma Palmer-Cooper (emmapalmercooper.co.uk) “It is often linked to unpredictability, lack of control, significant life changes, or internal conflict. At work, for example, an unexpected deadline may feel stressful – not because you lack the ability to complete the task, but because it requires more time than you believe you have available. The key difference between stress being a positive or negative experience is motivation. ‘Eustress’ is stress that acts as a motivator. For instance, adjusting your schedule to meet a tight deadline may feel like an exciting challenge. In contrast, distress occurs when stress feels overwhelming or discouraging, such as when multiple deadlines collide, making it difficult to cope.”

The fight or flight response
“Regardless of whether stress is perceived as positive or negative, it triggers the same physical response,” says Dr Palmer-Cooper. “The body releases adrenaline and cortisol into the bloodstream, increasing heart rate, speeding up breathing, and tensing muscles, known as the ‘fight or flight’ response.”

This response is adaptive and beneficial in the right circumstances, but the body needs time to recover afterwards. Heart rate and breathing should return to normal, and muscles should relax. However, when stress is prolonged, the body does not get enough time to recover between stress responses. Over time, this can negatively impact blood pressure, sleep, concentration, and the immune system, among other aspects of health.”

How stress affects the body
“Short bursts of stress can help us focus and take action,” says Jo Irving, holistic empowerment and transformation coach (joirving.com). “But when stress becomes our default setting, it can lead to:

If we ignore stress, our body just shouts louder. That “tired but wired” feeling – where you’re exhausted but can’t switch off – is a clear sign your nervous system is stuck in overdrive. This can also lead to panic attacks and anxiety.”

The long-term effects of chronic stress
If left unmanaged, prolonged stress can have serious consequences, including:

“The problem is, we often don’t notice how much stress is affecting us until we’re completely depleted,” says Jo Irving, “It sneaks up on us, and before we know it, exhaustion, overwhelm, and disconnection feel normal. But they’re not. Stress is just your body’s way of telling you something needs to change.”

How to manage stress and build resilience

Establish some boundaries
“The key to managing stress is setting boundaries and building healthy habits that support resilience – the ability to adapt and cope with life’s challenges,” says Dr Palmer-Cooper. “Resilience can be developed through daily habits that promote happiness and wellbeing. When life is going well, there is time and energy to establish these habits, making them invaluable when faced with difficulties. Setting clear boundaries between work and personal life is another crucial strategy, providing a buffer when one area becomes stressful.”

Regulate your nervous system
“Instead of trying to think your way out of stress, focus on shifting how you feel,” says Jo Irving. “Breathwork, meditation, and EFT (tapping) are powerful ways to tell your body it’s safe to relax. Even a few minutes of deep breathing can bring your stress levels down fast.”

Move your body
“Stress gets trapped in the body, which is why movement is so important,” says Jo Irving. “You don’t have to hit the gym – just shake it out, stretch, dance in your kitchen, or go for a walk. Anything that helps shift stagnant energy.”

Prioritise rest and recovery
“Sleep is one of the most underrated tools for stress relief, but we often neglect it,” says Jo Irving. “Ditch the screens before bed, create a wind-down routine, and treat rest as non-negotiable.”

The importance of community
This year, Mental Health Awareness Week takes place from 12 to 18 May and the theme is community. Finding support through friendships and social connections can go a long way to reducing stress and preventing burnout.

“Social support is equally important for resilience and overall wellbeing,” says Dr Palmer-Cooper. “Feeling safe and supported – both practically and emotionally – enhances our ability to manage stress. Nurturing meaningful friendships or connecting with people through shared interests helps build a supportive network, improving our ability to navigate stressful situations.”

“When we’re overwhelmed, we tend to withdraw, convincing ourselves we just need to figure it out alone,” says Jo Irving. “But the truth is, we’re not designed to do life that way. From back in the Stone Age, we were meant to live in communities. Being around the right people can completely change how we experience stress.

Not only that, but feelings of shame grow in silence. Keeping things to ourselves only makes situations feel more stressful – sharing is an important way to release these feelings. The key is finding your people, the ones who lift you up instead of drain you, the ones who remind you who you are when you forget. When we’re deep in overwhelm, it’s easy to believe we’re the only ones feeling this way. But when you open up to the right people – whether it’s a close friend, a group you resonate with, or a mentor who understands – you start to see that you’re not alone. And there is tremendous power in that realisation.”

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