Stress is a natural part of being alive! In small doses, stress can motivate us to meet deadlines, solve problems, get assignments or projects in on time and to perform at our best. However, when stress becomes overwhelming or constant, it can start to affect our emotional, physical, and mental health, often without us even realising.
The key to managing stress is to notice the early warning signs before stress takes hold and grows into something more negative, such as burnout, or physical illness.
Feeling irritable, frustrated, or short-tempered
Difficulty concentrating or making decisions
Physical symptoms such as headaches, muscle tension or upset tummy
Changes in sleep patterns – sleeping too much or struggling to fall or stay asleep
Withdrawal from friends, family or from our hobbies
Feeling overwhelmed by small challenges
Changes in appetite or comfort eating
Everyone experiences stress differently but these signs are important indicators that your body and mind are asking for support (or even screaming for help).
The earlier you spot the signs of stress, the easier it can be to take positive action.
Ignoring stress often leads to more difficult problems later, including health conditions, mental health difficulties and strained personal or professional relationships. Recognising your own signs of stress allows you to step in early, make adjustments and protect your wellbeing before reaching crisis point.
Shouting at children is often a sign that a parent is feeling overwhelmed, stressed, or emotionally dysregulated rather than a reflection of the child’s behaviour. Research suggests that frequent shouting can negatively impact a child’s emotional security and may increase behavioural problems over time. Instead of viewing shouting as a failure, it can be reframed as a signal that the parent needs support, rest, or strategies to regulate their reactions. Here’s a blog post about parenting and shouting.
Pause and breathe: Take slow, deep breaths to calm your nervous system. Learn to exhale for longer than you inhale.
Stay connected: Reach out to trusted friends, family members, or colleagues.
Move your body: Gentle exercise like walking, yoga, or stretching helps to release tension. Increase your heartrate through cardio or resistance training – get your blood pumping!
Prioritise rest: Make sleep and downtime non-negotiable – every day!
Set small, achievable goals: Focus on one thing at a time to reduce feelings of overwhelm, once completed, acknowledge that success/win.
Seek support if needed: Talking to a therapist or GP can provide invaluable support and perspective.
Stress is not something we can eliminate completely, it is part of being alive and living. However, stress is something we can learn to manage. By paying attention to early warning signs and responding with care and compassion to ourselves, we can protect our health and wellbeing.
If you are feeling overwhelmed or struggling to manage stress, you are not alone.
Support is available and taking the first step towards support can make all the difference.
Caroline Crotty is a counsellor and psychotherapist based in Cork city who works with people and with organisations to promote mental health and wellbeing. Caroline delivers public talks, workshops, and corporate sessions focused on managing stress, developing resilience and building positive habits. If you would like support for yourself or your organisation, you are welcome to get in touch here.
Caroline Crotty Counselling & Psychotherapy Limited - 636306 - Suite 7, Block A, South Terrace Medical Centre, Infirmary Road, Cork T12 WF40
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