Stress is part of everyday life. Deadlines, school, family responsibilities, relationships, financial pressure and uncertainty can all leave us feeling overwhelmed. While some stress can help us respond to challenges, too much stress over a prolonged period can affect both our physical and mental wellbeing.

The World Health Organization (WHO) describes stress as a state of worry or mental tension caused by a difficult situation. Common signs include irritability, difficulty concentrating, headaches, body aches, stomach problems and trouble sleeping.

The challenge is that many people only pay attention to stress once they feel completely exhausted. Learning to recognise the warning signs earlier can make it easier to respond before stress becomes overwhelming.

One of the simplest places to start is by creating a routine.

When everything feels chaotic, having some structure can provide a sense of control. The WHO recommends setting aside time for regular meals, movement, family or social connections, chores and activities you enjoy. A routine does not have to be rigid; even having a general rhythm to your day can help you feel less scattered.

Movement can also play an important role in managing stress. You do not necessarily need an intense workout. Walking, stretching, cycling, dancing or another form of physical activity can help you take a break from whatever is occupying your mind. The WHO recommends regular physical activity as one of the practical ways of managing stress.

Sleep deserves attention too. When you are stressed, it can be tempting to sacrifice sleep to catch up on work, scroll through your phone or deal with everything on your to-do list. However, getting enough sleep is important for both the body and mind, and the WHO recommends maintaining consistent sleep habits as part of stress management.

Another important step is learning to identify what you can actually control.

Not every stressful situation can be changed immediately. The American Psychological Association explains that coping can involve taking action to change a situation when possible, while other approaches focus on managing emotional responses when the situation itself cannot easily be changed.

This can be as simple as separating your worries into two categories: “What can I do about this?” and “What is outside my control?” The first category gives you something to act on. The second can remind you that constantly worrying about something does not necessarily give you more control over it.

It is also important not to isolate yourself when you are struggling. Speaking to someone you trust can provide emotional support and help put a stressful situation into perspective. The WHO specifically recommends staying connected with family and friends and sharing concerns with people you trust.

Taking breaks from information overload can help too. Constantly checking social media, news updates and messages can keep your mind in a state of alertness. If you notice that certain online content makes you more anxious or overwhelmed, creating some distance may be useful. The WHO recommends limiting time spent following news if it increases your stress.

Mindfulness and grounding techniques can also become useful tools. The WHO’s stress-management guide, Doing What Matters in Times of Stress, is designed around practical skills that can be practised in just a few minutes each day. Its techniques include noticing difficult emotions, grounding yourself in the present moment and developing a kinder attitude towards yourself.

Most importantly, managing stress does not mean pretending that everything is fine. Sometimes the most helpful response is recognising that you need support.

Persistent stress can affect sleep, mood, concentration, relationships and physical wellbeing. The American Psychological Association notes that chronic stress can contribute to problems including anxiety, insomnia, muscle pain and high blood pressure.

If stress is becoming difficult to manage or interfering with your everyday life, consider speaking to a trusted adult, healthcare professional, counsellor or another appropriate source of support.

You do not have to wait until you reach breaking point to take stress seriously. Managing stress can begin with small, consistent changes: getting enough rest, moving your body, staying connected, taking breaks, focusing on what you can control and giving yourself permission to slow down.

Stress may be unavoidable, but being overwhelmed does not have to become your normal.

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