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Hello reader,
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Stress, anxiety and depression can affect any of us, yet their early signs are not always easy to recognise. They may appear in our bodies, thoughts, emotions or everyday behaviour—and they can overlap. This month, we look at some common signs, not as a checklist for self-diagnosis, but as a gentle invitation to notice when you or someone you care about may need more support.
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How stress can show up
Stress is the mind and body’s response to pressure. In short bursts it can help us act, but when it continues for too long it may leave us feeling constantly alert or depleted. Physical signs can include headaches, muscle tension, a tight jaw, digestive changes, a racing heart, shallow breathing or disturbed sleep.
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You may also become irritable, impatient or tearful; struggle to concentrate or make decisions; forget things; procrastinate; work longer hours; withdraw from people; or rely more heavily on alcohol, food, scrolling or other habits to switch off. Sometimes the clearest sign is simply feeling that even small tasks have become too much.
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Anxiety is more than occasional worry. It may involve persistent unease, racing thoughts, overthinking, repeated reassurance-seeking or avoiding situations. Physical signs can include a pounding heart, breathlessness, dizziness, nausea, trembling, sweating or difficulty sleeping. Someone may look calm while using great energy to cope inside.
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Depression is not simply feeling sad. Signs may include ongoing low mood, emptiness, numbness, hopelessness, loss of interest, low energy, poor concentration, changes in sleep or appetite, withdrawing from others, or finding self-care difficult. Someone may become unusually quiet or irritable and speak critically about themselves. You do not need to have every sign for your distress to matter.
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Here is a small practice for the week:
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Pause for a moment and ask yourself:
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· What changes have I noticed in my body, mood or behaviour?
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· When did they begin, and how often are they happening?
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· What feels harder than usual, and what support might help?
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Observe without judging yourself. A brief note may help you notice whether these changes form a pattern or begin to affect daily life.
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Our recommendation this month is the NHS Mental Wellbeing Audio Guides. They are short - around 5-10 minutes - and presented by NHS doctors.
A possible starting point could be 'How to cope with anxiety - a relaxation technique', with additional recordings on sleep, low mood and unhelpful thinking.
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Why is self-care important during therapy?
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Consider speaking to your GP or a therapist when changes persist, keep returning, feel difficult to manage, or begin to affect sleep, work relationships, eating or everyday activities. You do not need to wait until you are in crisis, and you do not need to be certain whether the cause is stress, anxiety or depression before asking for support.
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A Closing Thought
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A sign does not automatically mean that something is seriously wrong, but it is worth listening when life feels harder. Asking ‘How have I really been lately?’ can be a valuable beginning. Seeking support is not weakness; it is an act of care.
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With warmth,
The Surrey Centre Team
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The Surrey Centre for Counselling & Psychotherapy
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The Old Village School House, Church Lane,
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