How to spot the signs of stress before it takes hold

Whether it’s a looming deadline, a personal challenge or just the pace of everyday life, stress has a way of sneaking in unnoticed.

Especially if we’ve had a hectic summer with the kids off school, workloads mounting up as people take holiday and staying cool throughout the various heatwaves across the country.

And while a little pressure can sometimes be a good thing in helping us to perform; chronic and continuous stress can affect our health, mood and relationships.

That’s why it’s so important to be in tune to the signals our body and mind send us – and act early.

What does stress look like?

Stress can show up in many ways – some subtle, some more obvious.

Silvia Cordoba, Vitality’s Senior Mental Health & Wellbeing Coach, explains: “Stress can be triggered by a wide range of factors from work and family to health worries and concerns about finances.

“Quite often all these factors mixed together can be culpable for feelings of stress.”

Common signs include:

The key is noticing what’s out of the norm – for yourself or someone close to you – and checking in when something doesn’t feel right.

Micro-stresses take their toll

Short bursts of stress can actually be helpful, giving us a boost of energy or focus to tackle a challenge.

But when feelings of stress continue for a long time, it can take a serious toll.

“If left unchecked, stress can lead to anxiety, depression, disrupted sleep and a loss of confidence,” says Cordoba.

Vitality’s latest data shows just how widespread this issue is.

One in five Brits admit to feeling stressed every day and a further 21% say that they are seriously stressed at least once a week [1].

However, of those who knew they were experiencing feelings of stress said they could not pinpoint any major worries in their life.

Instead, everyday frustrations, or micro-stresses, are having the most impact.

These can be small moments in time which on their own are manageable but when compiled they add up and are leaving people constantly on edge.

Micro-stresses can vary from being late or losing your keys and phone.

Work, however, is where many people feel particularly impacted by small incidences with more than half of people (51%) saying that minor mistakes send their stress levels soaring. [2]

“Many of us are probably unaware impact micro stressors can have on your overall mood and health, so taking a second to pause and reflect can help you tackle these negative feelings in a more constructive way,” says Yetunde Bankole, Vitality’s Head of Mental Health & Wellbeing.

“For instance, are you feeling on edge because you missed your train or when you get stuck behind a slow walker?

“These are two common micro stressors that are not within your control and it’s important to let go of what you can’t control,” she says.

“By reflecting on the causes of your micro stressors and seeing that sometimes they sit outside of your ability to change them, you can then employ some simple habits to help let them go like deep breathing, taking short movement breaks, or venting to a friend.”

The physical impact of stress

It’s common to think of stress as a mental health issue, but its physical effects can be just as significant.

Headaches, dizziness, muscle pain and stomach problems are all common symptoms.

Stress can also lead to behavioural changes – such as irritability, disrupted sleep, changes in appetite and increased reliance on unhealthy coping mechanisms like alcohol or smoking.

Stress is a natural part of life – but it doesn’t have to take over. By recognising the signs early and making small, consistent changes, we can support our mental and physical wellbeing.

Whether it’s through better sleep, nutrition, movement or simply taking time to breathe, every step counts.

6 ways to manage stress

To help you deal with stress before it takes control of you, we’ve put together some practical tips from our experts.

1. Make time to relax

Whether it’s reading, walking or simply doing nothing, downtime helps recharge your energy and build resilience. Relaxation has been shown to evoke positive emotions, which can help us manage stressful situations better in the future.

2. Eat foods that support your mood

A balanced diet rich in fibre, protein and magnesium (think porridge, leafy greens and whole grains) can help regulate energy and mood. Fruit and vegetables provide antioxidants to combat oxidative stress, while protein helps produce serotonin – a hormone that regulates mood.

Why not try these three gut-friendly air-fryer recipes to support your health: 3 gut-friendly air-fryer recipes | Magazine | Vitality

3. Establish a bedtime routine

A warm shower, caffeine-free drink and screen-free time before bed can help signal to your body that it’s time to wind down. Sleep is essential for recovery, and poor sleep can exacerbate stress.

4. Move more

Exercise releases endorphins – your body’s natural stress relievers – and helps distract from stressors. Even a short walk can help reduce tension and improve your mood.

Have you tried parkwalk? Vitality Ambassador, Jessica Ennis-Hill, explains how to get started.

5. Show yourself compassion

Be kind to yourself. Treat yourself as you would a friend and do things that bring you joy. Whether it’s calling a friend, going for a walk or doing something creative, self-compassion is a powerful antidote to stress.

6. Disconnect from work

Set boundaries, take breaks and consider a ‘fake commute’ to separate work and home life – even if you’re working remotely. This helps create structure and gives your brain time to reset.

[1] Research was conducted by Opinium among 2000 UK adults in April 2025

[2] Research was conducted by Opinium among 2000 UK adults in April 2025

Related: 5 ways to beat the winter blues