Chronic stress and your health: causes, effects and what helps

NHS Every Mind Matters describes stress as the body's reaction to feeling threatened or under pressure. The body releases hormones such as adrenaline, which usually gives a boost or motivates us to act quickly. The NHS adds that stress is often related to feeling like you are losing control over something, though sometimes there is no obvious cause.

The difficulty comes when the pressure does not let up. The NHS says that if you are stressed all the time it can become a problem, and Every Mind Matters says too much stress can affect mood, the body and relationships, especially when it feels out of control. Doctors do not set a precise cut-off, but long-running stress of this sort is what people usually mean by chronic stress.

The NHS says it is not always easy to recognise when stress is the reason you are feeling or acting differently, because it can affect how you feel physically and mentally and also how you behave.

• Physical: headaches or dizziness, muscle tension or pain, stomach problems, chest pain or a faster heartbeat, and sexual problems.

• Mental: difficulty concentrating, struggling to make decisions, feeling overwhelmed, constantly worrying and being forgetful.

• Behaviour: being irritable and snappy, sleeping or eating too much or too little, avoiding certain places or people, and drinking or smoking more.

• Emotional: feeling anxious, hopeless or scared, tearful, with racing thoughts, according to Every Mind Matters.

Every Mind Matters says stress can cause stomach problems, headaches and other odd pains including muscle pain, skin reactions such as stress rashes and hives, and feeling dizzy, sick or faint. It also says stress sometimes causes high blood pressure and chest pains, though these symptoms should stop when the stress goes.

The British Heart Foundation is careful on this point. It says stress is not a direct risk factor for heart and circulatory diseases, but that it is linked to unhealthy habits that can increase your risk. The NHS makes a similar observation about coping: it advises against using alcohol, cigarettes, gambling or drugs to relieve stress because these can all contribute to poor mental health.

Because many of these symptoms can have other causes, the NHS advice is to see a GP about any symptoms you are worried about rather than assume they are due to stress. Chest pain in particular should be assessed.

The things that cause stress vary from person to person. The NHS gives examples under four headings: work, such as pressure, unemployment or retirement; family, such as relationship difficulties, divorce or caring for someone; financial problems, such as unexpected bills or borrowing money; and health, such as illness, injury or grief after bereavement or loss.

Every Mind Matters adds our genes, upbringing and experiences as children or adults, life changes such as moving house or having a baby, housing issues, pregnancy and parenting, and loneliness or feeling unsupported. It also notes that even happy events such as buying a house, having a baby or planning a wedding can lead to stress.

The level of stress a person is comfortable with is different for everyone, and stressful feelings typically happen when we feel we do not have the resources to manage the challenges we face.

The NHS suggests talking about your feelings to a friend, family member or health professional, using time-management techniques and breathing exercises, planning ahead for stressful days, and being more active, which Every Mind Matters says can help burn off nervous energy. Other tips include splitting big tasks into smaller chunks and listing 3 things you are thankful for each day.

It advises not trying to do everything at once, not focusing on things you cannot change and not telling yourself you are alone, since most people feel stressed at some point. The Samaritans run a free helpline that is open 24 hours a day if you need someone to talk to.

The NHS says to see a GP if you are struggling to cope with stress, if things you are trying yourself are not helping, or if you would prefer a referral from a GP. NHS talking therapies for anxiety and depression may be able to help with stress, and in England adults can refer themselves directly.

If you need help urgently but it is not an emergency, call NHS 111. The NHS says to call 999 or go to A&E if you or someone you know needs immediate help, or if you have seriously harmed yourself, for example by taking an overdose. A mental health emergency should be taken as seriously as a physical emergency.