Work and mental health

What is stress?

Feeling stressed? You’re not alone. Stress is a natural response that everyone experiences when under pressure. It’s not always bad. It can even be healthy. But when the stress is too much, lasts for too long or affects your daily life, it can impact your mental health and wellbeing.

On this page, we talk about stress and mental health and explore how to reduce stress now and over the long term. 

Signs of stress

You may have heard of “fight or flight” – your body’s automatic response to perceived danger. It’s the reason why we feel physical things like a fast heartbeat when we’re stressed.

If you know what stress feels like, you can take action early and protect your wellbeing. Here are some common signs and symptoms of stress:

Emotional signs

  • Irritable
  • Overwhelmed
  • Anxious
  • Depressed
  • Worried
  • Tense
  • A sense of dread
  • Reduced empathy
  • Burnout
  • Isolated or lonely
  • Dependence on alcohol or other substances

Mental signs

  • Being irritable or not present when with family or friends
  • Changes in eating or sleeping patterns
  • Concentration
  • Inability to feel joy
  • Increased cynicism
  • Intrusive thoughts
  • Racing thoughts
  • Tunnel vision on problems
  • Worsening of existing mental health issues

Physical signs

  • An upset stomach
  • Changes in menstrual cycle or libido
  • Chest pains
  • Dizziness
  • Dry mouth
  • Excessive sweating
  • Fatigue
  • Frequent colds from a poor immune response
  • Headaches
  • Hives
  • Increased heart rate
  • Jaw clenching or teeth grinding
  • Muscle tension or aches
  • Panic attacks
  • Shortness of breath

Stress versus anxiety

Stress and anxiety can feel similar, but they are different things. Stress usually comes from a specific challenge or pressure, while anxiety can linger, often showing up as constant worry or fear.

Stress

Stress is the body’s natural response to a perceived threat or demand, whether real or imagined.

  • Stress is often triggered by external events or situations, like a demanding job, challenging school or university assignments, financial worries, or relationship problems.
  • Stress is usually temporary and subsides once the stressor is removed.
  • Stress is the body’s natural response to a perceived threat or demand, whether real or imagined.
  • Stress may make you feel more emotionally reactive to everyday situations.

Anxiety

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Anxiety is a feeling of unease, worry or dread that can happen either as a result of stress or without any obvious trigger.
  • Anxiety can arise from certain events or situations – but it can also build from within or have no clear cause at all.  
  • Anxiety can persist even after the situation causing stress has passed, and it can become a chronic condition.
  • It can show up as persistent worry about everyday situations, panic attacks, or intense fears about social situations, places or objects.
  • Anxiety may lead to your feelings snowballing into immense fear about things that are unlikely to happen.  
Take K10 TestLearn more about anxiety

Stress and mental health conditions

Too much stress, or prolonged stress, can cause poor mental health or a relapse of a previous mental health condition. If you’re experiencing anxiety, depression, PTSD or another mental health issue, stress can lead to a worsening of symptoms and your ability to cope might be reduced.
Learn more about mental health
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Common causes of stress

Stress can come from many places, like big life changes or everyday demands. We’ve listed some of the most common reasons people experience stress here. Whatever’s behind your stress, reaching out early can help make things feel more manageable.

Reach out for help
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Work and burnout

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Life transition and change

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Traumatic life events

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Financial worries                  

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Bullying, social stigma and discrimination

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Relationship conflict and loneliness

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Getting older, health conerns and chronic illness

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Festive season

Stress management techniques

When life feels overwhelming, there are simple things you can do to feel more steady. You don’t need to fix everything at once – just start with what’s in your control, take small steps, and give yourself moments to rest and reset.

Quick relief

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Take a deep breath

Breathing exercises can help you feel calmer, fast. Slowing your breath sends a signal to your body that you're safe. Your heart rate drops, your muscles relax, and you start to feel more settled.
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Reconnect with your senses

Grounding techniques use sight, sound, touch, smell, and taste to help you feel more present. They’re especially helpful when you’re feeling overwhelmed or disconnected from what’s around you.
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Move your body

Quick bursts of movement can help calm stress right away. Stand up, stretch, walk around the block, or step outside. These small physical shifts can release tension and calm your nervous system quickly.
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Refocus your mind

When stress takes over, try to redirect your attention. For example, you could list five things you’re grateful for or do a quick puzzle. This can help you break through negative thoughts.
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Use aromatherapy 

Scents like lavender, peppermint, or citrus can help you feel more relaxed, focused, or uplifted. Try using an essential oil burner, roll-on blend, or even a scented candle to create an environment of calm.
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Listen to music

Whether it’s soothing, upbeat, or simply familiar, playing a favourite song can help you feel calmer, more energised, or distracted from racing thoughts.
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Spend time with your pet

Animals can offer instant comfort and non-judgemental support when you’re feeling stressed. A few minutes of cuddling, playing, or just sitting with your pet can help lower anxiety and boost your mood.

Longer-term tips

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Try to stay active

Exercise supports both body and mind. It boosts your mood, energy levels, and quality of sleep. It also releases feel-good chemicals and distracts from your worries – especially when shared with others.
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Build a good routine

Little habits can go a long way. Simple routines – like eating at the same time or winding down before bed – can reduce stress by bringing structure to your day, helping you feel more in control.
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Practice mindfulness

By gently observing your thoughts instead of getting caught up in them, mindfulness helps you respond rather than react. Over time, it can improve emotional resilience and reduce overwhelm.
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Pause social media

See if you can step back from endless scrolling – even for a little while. A digital break may help you sleep better and feel more present. Think of logging off as a simple act of self-care when feeling overwhelmed
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Talk to someone

Opening up to a trusted friend, family member, colleague, or support worker often eases the weight of stress. You don’t have to wait until things get too heavy. Reaching out is a powerful first step.

Coping with workplace stress 

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Understanding burnout

Burnout happens when stress builds up or drags on. It can leave you feeling exhausted and disconnected, often affecting your performance at work. Spotting the signs early can help you get back on track.
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Losing your job

Work loss can be devastating. It often brings on worries about financial pressure, emotional strain, and uncertainty about the future. These are natural reactions, and there are ways to manage your wellbeing as you navigate this change.
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Support for small businesses

Business ownership can be rewarding, but also overwhelming. Beyond Blue’s free NewAccess program offers six confidential coaching sessions to help you find workplace stress solutions.
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Early intervention support

Mental health coaching at work can help people manage stress before it becomes something bigger. Before Blue is a free confidential support program helping people at work build resilience and strengthen wellbeing.

When to reach out for help

It’s important to recognise when stress has become hard to manage. If you find that stress is impacting your daily life, it might be time to seek help.

Reach out to us for professional support
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You don’t have to go through stress on your own

Connect with others who understand what you’re going through. The Beyond Blue Forum provides a safe space to share, explore how stress is affecting you, and support others along the way.
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Browse Forum discussions

Stress

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Real stories to inspire you

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In her own words, Milli explains what it was like when she had her first panic attack and how she dealt with it.

“I’m a doctor, I shouldn’t get sick” – Geoff’s experience of work stress and depression

Despite spending decades helping others get better, Geoff’s greatest challenge was taking care of himself.

Stress mythbusting

Trying to understand stress and its impact on our wellbeing can be complicated. In this section, we unpack common myths to help you better understand what stress really is – and isn’t.

  • Stress is always bad for you

  • Stress doesn't affect your mental health

  • Stress can't cause long-term health problems

  • Stress doesn't lead to chronic illness

  • Stress has no positive effects

  • Stress doesn't impact your immune system

  • Stress can't cause hair loss

  • Stress doesn't affect your sleep quality

  • Stress and anxiety are the same thing

  • Stress can’t make you physically sick

  • A cardiac stress test is a good indicator of overall physical and emotional stress

More information and resources

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Find a health professional

A visit to your GP or a psychologist can help you understand what’s going on and find the right support.
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Better Health Victoria                

Read more about stress and find lots of other helpful health facts at the Better Health Victoria website.​
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Talk to a Beyond Blue counsellor

Call us on 1300 22 4636 for free, confidential support that’s available 24/7. You can also chat to a counsellor online.

The Australian Psychological Society  

Learn more about stress, as well as other psychology topics, at the Australian Psychological Society website.
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