Stress is a part of everyday life. Think: a big presentation at work (for the big boss!), running late for an appointment, or juggling too many demands at once.
“When you feel stressed, your body is reacting to a threat - real or imagined. This triggers the fight, flight, freeze or fawn response, which is your body’s way of protecting you.” says nib foundation partner, Lifeline.
It’s important to recognise that stress is usually a short-term experience and can even be helpful.
“A little stress can sometimes help you stay focused and get things done.” Lifeline explains. “It’s what keeps you on your toes during a presentation or sharpens your concentration.”
But too much stress can take a heavy toll on our wellbeing. “Stress becomes unhelpful when it is prolonged and when someone feels that the demands of their work/life are greater than their abilities, skills or coping strategies,” Lifeline says.
The impact of stress in Australia
Ongoing stress contributes to physical illness, such as high blood pressure, being more prone to infections and chronic fatigue. If it’s left untreated, stress can become a mental health condition, such as anxiety or depression.
Stress-related conditions mean we tend to take more sick days and personal leave. Plus, we might be less productive when we’re stressed at work.
SafeWork NSW says stress has also been linked with poor work and product quality and high staff turnover. This can increase the amount businesses spend on hiring and training new staff. In fact, a mentally unhealthy workplace can cost Australian businesses up to $39 billion each year!
And it’s not just the mental and physical toll stress can have. Poor mental health (including stress) costs the Australian economy an estimated $200 to $220 billion per year.
Stress statistics in Australia
Research from Australian Institute of Health and Welfare indicates that more than half of Australians experienced personal stress in the last 12 months.
But there are differences in the levels of stress reported by younger and older Australians. According to the Australian Bureau of Statistics, one in five Australians aged 16 to 34 reported feeling high or very high levels of stress or emotional strain. This is more than double the rate of those aged 65 to 85, where only 9% experienced the same level of psychological distress.
It’s not just adults who are impacted. Research from the University of New England has shown that tertiary students reported higher levels of stress than the general population. Participants self-reported relying on 'unhelpful' ways to manage their stress which impacted their academic performance.
What are the key drivers of stress in Australia?
No two people are the same, so it makes sense that we all have different things that stress us out. But there’s one thing that many Australian adults stress about – work.
Work-related stress is a growing problem globally. This type of stress is where work demands of various types and combinations exceed your capacity and capability to cope. Some of the main work-related stressors include:
Company culture
Poor management
The demands of your job
The physical environment
Your relationships at work
Constant change in management or staff
A lack of support from management
Workplace trauma.
Signs your stress levels are unhealthy
Many of us can recognise when we’re under stress. But sometimes, stress can develop over time and we may not be aware of the effect it’s having on us. That’s why it’s important to recognise the common warning signs and symptoms that can affect how we feel, act and think.
You might feel:
Very worried or afraid most of the time
Tense and on edge
Nervous or scared
Panicky
Irritable and agitated
Detached from your body.
You might think:
“Everything's going to go wrong.”
“I can't handle the way I feel.”
“I can't stop worrying.”
“I feel out of control.”
You might experience:
Sleep problems (can't get to sleep, wake often)
Pounding heart
Digestive issues, like stomach or a churning stomach
Headaches
Problems concentrating
Feeling like you’re about to cry all the time
Muscle tension
And you might:
Eat more or less
Withdraw from others
Procrastinate or neglect responsibilities
Use alcohol, cigarettes or drugs to relax.
Self-care strategies to help you cope with stress
Learning to cope with stress can require some trial and error. “Everyone’s experience of stress is different, and what works for one person might not work for another. Managing stress over the long term is about finding what works for you and building a toolkit of strategies that support your wellbeing,” Lifeline says.
Here are some different ways you can try and cope with stress:
Practise relaxation techniques: Relaxation techniques, like yoga, meditation and deep breathing activate the body’s relaxation response. This is a state of restfulness that is the opposite of the stress response.
Get moving: Regular exercise can lift your mood and serve as a distraction from worries, allowing you to break out of the cycle of negative thoughts that feed stress.
Connect with others: The simple act of socialising can trigger stress-relief hormones when you’re feeling agitated or insecure.
Eat a healthy diet: Eating a varied diet rich in fresh fruit and vegetables, high-quality protein and omega-3 fatty acids can help promote positive mental health. It also helps to limit your alcohol and caffeine intake.
Aim for good sleep: The link between sleep and mental health is well known, and your body needs time to recover from stressful events. Make good sleep habits a priority and take time out when you need to.
Digital detox: When life feels overwhelming, taking a break from screens can ease mental overload and give you a chance to reset.
“You might also want to try different techniques like creating a self-care box, journalling or rethinking your daily routine,” Lifeline suggests.
“However the best approach is to identify where your stress is coming from and find ways to reduce it in different parts of your life. The good news is that small, practical steps can help ease this pressure. Even minor changes can lighten the load and create more space for rest, connection and self-care.”
It’s never too early or late to seek help
“It's important to seek support early if you're experiencing prolonged stress,” Lifeline says. “Reaching out for support is a brave step toward feeling better. It gives you a safe space to share what you’re going through and helps you discover tools and strategies that work for you.”
If you have concerns about your mental health, or you’ve noticed changes in the way you’re thinking or feeling, speak with your GP. If seeing a psychologist seems beneficial, your GP can work with you to develop a mental health plan. This plan can include up to 10 psychology sessions that you can claim on Medicare.
If time is an issue, you can use a telehealth consultation to speak with a medical doctor or nurse practitioner when it suits you.
Programs and apps to help you manage stress
If stress is becoming a problem in your life, or you want to prevent stress from becoming chronic, there are plenty of support options that can help:
Lifeline Support Toolkit: Offers resources and practical tools to help you manage stress and emotional challenges, providing immediate support when you need it most.
This Way Up: An online program that provides guided courses and exercises to help reduce anxiety and stress, designed by mental health experts for easy access and effective self-help.
And remember, if you or someone you know needs help, please call:
Lifeline 13 11 14
Beyond Blue 1300 22 4636
Kids Helpline 1800 55 1800
For more information on free mental health support, visit the mental wellbeing section on The Check Up or explore the Lifeline Support Toolkit, a partner of the nib foundation.
The information on this page is general information and should not be used to diagnose or treat a health problem or disease. Do not use the information found on this page as a substitute for professional health care advice. Any information you find on this page or on external sites which are linked to on this page should be verified with your professional healthcare provider.
