Learn about Stress
Stress is a normal part of life and is the body’s natural response to pressure, challenge, or change. While some stress can motivate us to perform and adapt, ongoing or excessive stress can affect our mental, physical, emotional, behavioural, and spiritual wellbeing.
And We will surely test you with something of fear and hunger and a loss of wealth and lives and fruits, but give good tidings to the patient."
Islam acknowledges that life contains tests and challenges. Experiencing stress is not a sign of weakness. It is a human response that can be managed with appropriate support, self-care, and coping strategies.
What is Stress
Stress is the body’s physical and psychological response to demands, pressures, or challenges. It occurs when we perceive that the demands placed upon us exceed our ability to cope. Stress can come from work, family responsibilities, finances, health concerns, studies, relationships, or major life changes. Short-term stress can be helpful and motivating, but prolonged stress can negatively impact wellbeing.
Signs and Symptoms of High Levels of Stress
Physical Signs
- Headaches
- Muscle tension or body aches
- Fatigue or low energy
- Difficulty sleeping
- Increased heart rate
- Stomach discomfort or digestive problems
- Changes in appetite
- Frequent illness
Emotional Signs
- Feeling overwhelmed
- Irritability or frustration
- Feeling anxious or worried
- Mood swings
- Feeling emotionally drained
- Increased sensitivity or tearfulness
Cognitive Signs
- Difficulty concentrating
- Forgetfulness
- Racing thoughts
- Difficulty making decisions
- Constant worrying
- Feeling mentally overloaded
Behavioural Signs
- Procrastination
- Social withdrawal
- Increased conflict with others
- Changes in eating or sleeping patterns
- Reduced productivity
- Increased use of unhealthy coping strategies
Spiritual Signs
- Feeling disconnected from worship
- Difficulty concentrating during salah
- Reduced motivation for acts of worship
- Feeling spiritually exhausted
- Questioning one’s ability to cope
- Neglecting spiritual self-care practices
Types of Stress
Acute Stress
Short-term stress resulting from immediate challenges or pressures such as:
- Public speaking
- Exams
- Deadlines
- Difficult conversations
Episodic Acute Stress
Frequent experiences of acute stress, often resulting in feeling constantly rushed or overwhelmed.
Chronic Stress
Long-term stress that continues over weeks, months, or years.
- Workplace pressures
- Financial difficulties
- Caregiving responsibilities
- Ongoing family conflict
Traumatic Stress
Stress resulting from exposure to a traumatic or highly distressing event.
- Serious accidents
- Violence
- Natural disasters
- War or displacement
Do I have stress?
Ask yourself the following questions:
- Do I feel overwhelmed most days?
- Am I finding it difficult to switch off or relax?
- Has my sleep, appetite, or energy changed?
- Am I becoming more irritable or emotional?
- Is stress affecting my work, family life, or relationships?
- Do I feel constantly busy but rarely refreshed?
If you answered “yes” to several of these questions, you may be experiencing elevated stress levels.
Stress in Children and Young People
Children and young people experience stress too, although they may express it differently from adults. Signs may include:
Irritability or anger
Increased emotional sensitivity
Changes in sleep patterns
Withdrawal from friends or activities
Frequent headaches or stomach aches
Difficulty concentrating at school
Increased worry or anxiety
Decline in academic performance
Behavioural changes at home or school
Research indicates that stress in young people commonly presents through emotional symptoms such as anger, sadness, anxiety, and physical complaints.
How to Support Students Experiencing Stress
- Listen without judgement.
- Create a safe and supportive environment.
- Help students break tasks into manageable steps.
- Encourage healthy routines and structure.
- Promote physical activity and movement.
- Teach emotional regulation and coping skills.
- Encourage healthy spiritual practices such as dua, dhikr, and reflection.
- Collaborate with families where appropriate.
- Refer to wellbeing staff or counselling services when concerns persist.
- Remind students that seeking help is a sign of strength.
Where to Get Support for Yourself Experiencing High Levels of Stress
- Access confidential counselling through Afiya EAP.
- Speak with a trusted family member, friend, or colleague.
- Consult a psychologist, counsellor, or healthcare professional
- Engage in regular salah, dhikr, dua, and Qur'an reflection.
- Prioritise sleep, exercise, and healthy nutrition.
- Stay connected with family, friends, and community.
- Schedule regular breaks and restorative activities.
- Seek support early rather than waiting until stress becomes overwhelming.