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.

If for the last two weeks or so you’ve found it hard to relax, or felt overwhelmed, panicky or anxious, your mental health may be at risk. On this page, we talk about stress and mental health, as well as how to reduce stress through various stress management techniques. 

 

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Signs & Symptoms of Stress

You may have heard of ‘fight or flight: your body’s automatic response to perceived danger. It prepares you to either confront a threat or escape it quickly. That’s why we notice changes, like a fast heartbeat, when we’re stressed – it’s our body reacting as if it's in danger, even if it's not life-threatening.

Being aware of signs and symptoms can help you notice when stress is building. Identifying its effects can also help you take action early and protect your wellbeing.

Emotional

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

Cognitive

  • 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

  • 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

Unsure if stress is the same as anxiety? Both can feel similar, but they’re different. Stress usually comes from a specific challenge, while anxiety can linger, often showing up as constant worry or fear.

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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 uni assignments, financial worries, or relationship problems.

  • Stress is usually temporary and subsides once the stressor is removed.

  • A stressor could be working to a tight deadline, having a fight with a loved one, or experiencing a chronic illness.

  • Stress may make you feel more emotionally reactive to everyday situations.

 

Skip to strategies to reduce stress >

 

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Anxiety

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 a stressor 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. 
     

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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Bullying, social stigma and discrimination

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Life transition and change

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Traumatic event, including physical and emotional abuse

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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

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Financial worries                   

Stress management technique

When life feels overwhelming, there are simple things you can do to feel steadier. 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 again.
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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 alleviate 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 a moment of calm.
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Listen to music

Whether it’s soothing, upbeat, or familiar, putting on one of your favorite right songs can help you feel calmer, more energized, or distracted from racing thoughts. So go ahead… Pop in your headphones and press play.
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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 even 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 feelings of financial pressure, emotional strain, and uncertainty about the future. These are natural reactions. Thankfully, there are ways to manage your wellbeing through it.
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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 that helps people at work build resilience and strengthen wellbeing.

Stress and mental health conditions

Stress and mental health can be closely linked. Too much stress, or prolonged stress, can cause poor mental health or a relapse of a previous mental health condition.

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Anxiety and stress

Anxiety can impact your ability to manage stress in daily life. It also causes many of the same physical symptoms as stress.
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Post-traumatic stress disorder (PTSD)

Post-traumatic stress disorder can happen after you experience a distressing event. Symptoms can include difficulty relaxing, upsetting dreams or flashbacks of the event, and avoidance of anything related to the event.
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Depression and stress

If you’re experiencing depression, stress can lead to a worsening of symptoms. You might become more easily overwhelmed by stressful situations or events. And your ability to cope might be reduced.
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When to reach out for help

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

Find professional support

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.
Visit our Beyond Blue Forum

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.
Visit our Beyond Blue ForumRegister a Forums account

Real stories to inspire you

“I thought I was dying” – Milli describes what a panic attack feels like

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.

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

  • Stress and anxiety are the same thing

  • Stress can't cause hair loss

  • Stress can't cause long-term health problems

  • Stress can’t make you physically sick

  • Stress doesn't affect your mental health

  • Stress doesn't affect your sleep quality

  • Stress doesn't impact your immune system

  • Stress doesn't lead to chronic illness

  • Stress has no positive effects

  • Stress is always bad for you

  • Stress is never beneficial, even in small amounts

  • There’s no real difference between good stress and bad stress

Further Information and resources

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Contact 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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Speak to us at Beyond Blue

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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