Feeling overwhelmed? Try these stress management tips
Published April 2026
Expert contributor: Dr Michael Player, clinical psychologist
Words by Sabrina Rogers
Stress is a natural part of life, but when it persists, it can impact your health. Effective stress management is essential for everyday wellbeing.
Stress is something we all deal with from time to time, whether it’s from work deadlines, moving house or receiving an unexpected bill. More than half of Australians (59%) experienced at least one personal stressor in the past year, according to the Australian Institute of Health and Welfare (AIHW).
But what happens when everyday stress persists and starts to negatively impact your wellbeing?
Building healthy habits like exercise, good sleep and balanced eating – along with a few stress coping strategies like mindfulness and deep breathing – can help you manage life’s pressures. Here’s everything you need to know about stress management.
What is stress?
Stress is normal and usually temporary. When you’re under pressure or facing a new challenge, like sitting an exam or giving a speech, your body can physically react, releasing hormones that make your heart race and your palms sweat. This feeling usually fades once the stressful event is over.
Chronic stress, on the other hand, lasts for a longer period of time – often when problems or worries start piling up.
“Stress adds up,” says registered clinical psychologist Dr Michael Player. “If you have one or two stressors in your life, you might be okay. But if work is busy, things aren’t going smoothly at home and you have a bad night’s sleep, your capacity to deal with stress will go down.
“Then, you might not eat well or exercise, or you might have a blow-out on the weekend, and that only makes things worse. That’s when stress can become chronic and start affecting your health.”
According to Health Direct, most common causes of stress include:
- work pressures
- financial difficulties
- relationship issues
- health problems (your own or someone close to you)
- major life events (including a birth, separation, divorce or the death of a loved one).
Signs you’re too stressed
Not all stress is bad for you. Sometimes, it can help you be productive and face challenges. So, how can you tell when stress stops being helpful and starts becoming harmful? Keep an eye out for the following signs and symptoms:
- trouble sleeping or feeling exhausted
- headaches
- tense or sore muscles
- upset stomach
- appetite changes
- increased drinking, drug use, smoking or gambling
- feeling overwhelmed or like you’re not coping
- worrying a lot or feeling on edge
- mood changes, irritability or anger
- trouble concentrating
- withdrawing from family and friends
- thoughts of self-harm or suicide.
How chronic stress can affect your health
Over time, if you don’t take steps to manage it, stress can increase your risk of developing a range of physical and mental health issues. These include:
- high blood pressure
- type 2 diabetes
- heart disease
- back, neck or shoulder pain
- headaches
- upset stomach or reflux
- weakened immune system, causing more colds, flus and infections
- mental health issues like anxiety and depression
- burnout.
Are there ways to prevent stress?
Stress is a natural response to challenging situations, so you can’t prevent it completely. According to Better Health, adopting healthy habits is the best way to help you cope with life’s demands.
- Exercise regularly: Aim for 30 minutes of moderate-intensity activity like brisk walking, cycling or swimming at least five days a week and some muscle-strengthening exercises at least two days a week. But remember that any movement is better than none.
- Eat well: Try to limit foods that are high in sugar, salt and saturated fat (like fast food). Eat more fruits and vegetables, whole grains (wholemeal or wholegrain bread and brown rice), lean protein (fish, chicken, lentils and beans) and healthy fats (olive oil, avocado, nuts and seeds).
- Prioritise sleep: Getting enough high-quality sleep is crucial when it comes to managing stress. Try these tips to improve your sleep and beat fatigue.
- Connect with others: Did you know social connection actually improves your health? Regular catch-ups with mates can relieve stress by helping you switch off, clear your head and feel supported.
- Do things you love: “Make time in your week to do an activity you enjoy,” says Dr Player. “It could be swimming, surfing or building model trains. It doesn't matter what it is as long as it takes your mind off the stress in your life. If you have no idea what you love doing, think back to what you enjoyed as a teenager and give it a crack again.”
The key is to start with small, achievable changes and build up from there. “Make your goals so easy that you can’t fail week one,” says Dr Player.
“Rather than three 10-minute walks, aim for just one. Did you get it done? Great! You won this week, and next week you can aim for two walks.
“It’s that kind of gradual approach that leads to lasting change.”
Stress management tips
When things start piling up, try these stress coping strategies.
- Breathe: “Slow breathing is one of the fastest ways to activate your parasympathetic nervous system, which helps you calm down,” says Dr Player. “A simple technique is to breathe in for four and breathe out for eight. Make sure you’re breathing into your belly and not just your chest.”
- Practise mindfulness: It might sound like a buzzword, but mindfulness can be as simple as noticing when your mind is racing and bringing it back to the present moment. The 5-4-3-2-1 technique can help: name five things you can see, four things you can hear, three things you can feel, two things you can smell and one you can taste.
- Meditate: Apps like Calm and Headspace can help you clear your mind with simple guided meditations in under 10 minutes.
- Break a sweat: Try a short walk, run or gym session to relieve stress quickly.
- Chat to a mate: It might feel awkward to reach out to a friend when you’re feeling the pressure, but the more you do it the easier it will feel. It will also encourage them to reach out to you when they’re having a hard time.
When to seek help
If stress becomes overwhelming, speaking to your GP is a good place to start. They can refer you to a mental health professional like a psychologist for support. If you’re an RT Health member, you may be able to access benefits for mental health services under the psychology annual limit of your cover.
“A lot of [people] will get an expert to help them grow their business or renovate their house, but they won’t get help from a mental health expert,” says Dr Player. “Instead of seeing it as something wrong with you, try to look at it as an opportunity to feel like yourself again and bring your best self to each day.”
Ready to take control of your stress?
If you’re an eligible RT Health member* and need support, you can claim for online cognitive behavioural courses delivered by THIS WAY UP. These evidence-based programs have been developed by psychiatrists and clinical psychologists to help you manage issues like stress, depression, generalised anxiety, social anxiety, health anxiety, panic and more.
If you’re in crisis and need to speak to someone now, call Lifeline on 13 11 14. In emergencies, call 000.
IMPORTANT INFORMATION
* THIS WAY UP is available to RT Health members with Deluxe Extras, Top Extras and Smart Extras cover, up to their annual limit of $120 per person, paid under Psychology benefits. The benefit payable will depend on the program you choose.
This wellbeing message is brought to you by the team at RT Health, a division of HCF, The Hospitals Contribution Fund of Australia Limited (ACN 000 026 746). This communication contains information which is copyright to HCF. It should not be copied, disclosed or distributed without the authority of HCF. Except as required by law, we do not represent, warrant and/or guarantee that this communication is free from errors, virus, interception or interference. All reasonable efforts have been taken to ensure the accuracy of material contained on our website. It’s not intended that this website be comprehensive or render advice. The information provided on this website is general information only and may not be suitable to your individual circumstances or health needs. Please check with your health professional before making any dietary, medical or other health decisions as a result of reading this website.