Stress in a Crisis: How to Recognise It & What to Do

What is stress?

Stress is your natural response to physical or psychological pressure that demands adaptation. It’s your body’s built-in alarm system, designed to keep you alert and ready to act. In short bursts, it can sharpen focus and fuel problem-solving. When it lingers, though, it can strain your health and decision-making.

The stress response: three stages

• Alarm (fight, flight, or freeze)
Your body mobilises: adrenaline rises, heart rate quickens, breathing becomes shallow, and muscles tense.

• Resistance (coping and adjustment)
You try to restore balance, staying alert but using up energy reserves to keep going.

• Exhaustion (when stress persists)
If pressure continues without proper rest or support, you may experience burnout or longer-term effects (e.g., anxiety, low mood, sleep problems; in severe cases, PTSD or cardiovascular issues).

How stress might show up

Physical signs
• Headaches, muscle tension, stomach upsets
• Racing heart, shortness of breath, sweating
• Fatigue, sleep disruption (too much or too little)

Emotional signs
• Feeling anxious, irritable, tearful, numb, or on edge
• Sudden mood swings; feeling overwhelmed or helpless

Cognitive signs
• Difficulty concentrating or remembering details
• Racing thoughts, indecision, catastrophising

Behavioural signs
• Withdrawing from others, snapping at loved ones
• Changes to eating, drinking, or screen habits
• Avoiding tasks, or overworking to “escape” feelings

Not everyone experiences all of these. The key is noticing a change from your usual baseline.

What you can do right now

1) Reset your body (2–5 minutes)
• Breathe low and slow: in through the nose for 4, out through the mouth for 6–8, repeat 6–8 times.
• Ground yourself: name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste.
• Release tension: roll shoulders, unclench jaw, stretch calves and hands.

2) Make decisions easier
• Break tasks into the next right step (e.g., “Call neighbour”, “Fill water bottle”, “Check official update”).
• Use a timer (10–15 minutes) to start, then reassess.

3) Keep a basic routine
• Sleep: aim for consistent bed/wake times.
• Fuel: regular meals, water first, caffeine later.
• Move: a brisk 10–20 minute walk can lower stress hormones.
• News diet: pick two trusted sources and two check-in times per day.

4) Connect
• Tell a friend or family member how you’re doing and what you need.
• If safe, do something together: cook, tidy, short walk, shared playlist.

Feeling stressed in a crisis does not mean you’re failing—it means your system is trying to protect you. With small, steady steps and the right support, you can reduce the strain, make clearer choices, and recover your balance.