Life can be stressful. Whether it’s school, relationships, family, exams, social media, or just trying to figure out who you are, it’s completely normal to feel overwhelmed sometimes.

So, we wanted to take a moment to talk about stress: how to recognise it, how to manage it, and most importantly, how to know when to ask for help.

What Is Stress?

Stress is our body’s natural response to pressure or threat. It’s not always a bad thing, in small doses, it can motivate us. But too much stress, especially over a long period of time, can leave us feeling exhausted, anxious, or even physically unwell.

Stress can show up in so many ways. You might notice:

• Tiredness or trouble sleeping
• Headaches or stomach issues
• Feeling snappy or overwhelmed
• Not enjoying things you usually like
• Avoiding tasks or social situations
• Constant worry or a sense of panic

The first step in dealing with stress is recognising that it’s there.

Tips to Help You Manage Stress

There’s no one-size-fits-all approach to stress, but here are some healthy habits that can help manage the pressure and improve your overall wellbeing:

• Breathe Deeply – It sounds simple, but slowing your breathing can help to calm you and give your mind a break. Try inhaling for 4 counts, holding for 4, and exhaling for 4. Repeat a few times and feel the difference.
• Take Breaks – Non-stop screen time, social media and constant multitasking can drain you. Step away regularly, even a five-minute pause can reset your brain and ease tension.
• Stay Active – You don’t need a full workout. A short walk, dancing in your room, or gentle stretching can help release built-up stress and boost your mood.
• Write It Out – Journaling can be a good tool to help you understand what you’re feeling and why. It doesn’t have to be perfect, just get your thoughts down on paper or your phone.
• Break It Down – Big tasks feel less scary when you split them into smaller steps. Focus on one thing at a time.
• Create a Chill Playlist – Music is a great way to unwind, process emotions, or just feel seen.
• Change Your Scenery – A change of environment, even just switching rooms or going outside, can shift your mindset.
• Stay Connected - Talk to someone you trust. You don’t have to have all the answers - sometimes just being heard is enough.

When to Reach Out for Help

If stress is starting to affect your sleep, school, relationships, or sense of self-worth, it’s okay to ask for help. You don’t have to wait until things feel “serious” to reach out.

At Off the Record, we offer free, confidential support to young people who are struggling with stress, anxiety, or anything that’s affecting your mental health. Whether you want someone to talk to, learn new coping skills, or just feel less alone - we’re here.

• Sign up for Counselling via our self-referral forms for Croydon, Merton and Sutton.
• Call our Support Line on 0800 980 7475, Monday to Friday 3-6pm
• Use our Text based counselling service
• Off the Record’s Online Counselling offers flexible regular online counselling support in a format that is convenient for you, where you are.

Stress is something we all experience, but it doesn’t have to take over your life. By recognising it early, building healthy habits, and seeking support when you need it, you can take back control and protect your wellbeing.

You matter. Your mental health matters. And you are never alone.

Find out more about how Off the Record can support you.