Whether it’s work pressure, personal challenges, or emotional strain, recognising stress and taking steps to manage it is essential.
Dr Erica De Lange, Regional Director of Psychology Services at Cygnet Health Care, explains:
“Stress can affect anyone. It’s important to recognise when it’s becoming too much and take steps to manage it. Talking about your feelings, setting boundaries, and prioritising self-care are all essential.”
Common signs of stress
Stress can show up in different ways. Some of the most common signs include:
- Feeling overwhelmed or unable to cope
- Difficulty sleeping or constant fatigue
- Racing thoughts or trouble concentrating
- Irritability, anxiety, or low mood
- Muscle tension or headaches
- Changes in appetite or eating habits
- Withdrawing from social activities
- Feeling trapped, isolated, or burnt out
What is burnout?
Burnout is a condition caused by chronic stress, especially in the workplace. The World Health Organisation (WHO) defines it as:
- Exhaustion or energy depletion
- Negativity or cynicism about work
- Feeling incompetent in work
Burnout can creep up slowly. Recognising the signs early is key to preventing long-term impact.
How to manage stress and burnout
Here are some expert-backed tips from professionals and people with lived experience to help you take control:
1. Talk about your feelings
Opening up is a sign of strength. Sharing your thoughts helps you access support and take charge of your wellbeing.
2. Set healthy boundaries
Saying “no” can protect your mental health. Avoid overcommitting and prioritise your own needs.
3. Keep active
Exercise boosts mood, sleep, and self-esteem. Even short walks or gentle movement can make a big difference.
4. Express yourself
Amber, an individual we supported at Cygnet Hospital Sheffield, recommends creative outlets:
“Drawing or talking to someone I trust helps me release stress and feel more grounded.”
5. Eat well and stay hydrated
Nutrition affects mood and energy. Regular meals, water, and balanced snacks help stabilise your wellbeing.
6. Take breaks and prioritise sleep
Rest is essential. Switch off screens before bed and aim for 7–9 hours of sleep. Plan regular breaks and time off.
7. Do something you’re good at
Enjoying hobbies boosts confidence and helps you unwind. Amber suggests:
“Distraction techniques like music or movies help me reconnect with things I enjoy.”
8. Change your environment
A shift in surroundings, like going outside, can help reset your mindset and reduce stress.
9. Use temperature to regulate emotions
Amber shares:
“Using ice helps me ground myself and stop stressful thoughts from building up.”
10. Manage relationships
Supportive connections are vital. Talk to trusted colleagues or friends, and prioritise social time outside of work.
When to seek help
If stress or burnout begins to affect your daily life, speak to your GP or a mental health professional. Support is available – and you don’t have to face it alone.
