15 British English Phrases for When You’re Feeling Stressed

Natural expressions to help you speak English with confidence and authenticity.

If you're learning English and want to sound more natural in everyday conversations, especially when life feels a bit overwhelming, this post is for you.

Here are 15 common British English phrases that people use when they're tired, overworked, or quietly not okay. These expressions are perfect for English speaking practice and will help you express yourself more clearly, more naturally, and more like yourself.

These are phrases you’ll hear in real conversations, on British TV shows, and in day-to-day life. They’re polite, sometimes gently funny, and very human.

Let’s take a look.

1. Everything’s getting on top of me

Use this phrase when you're struggling to manage everything at once.

Example:
I’ve got deadlines, family stuff, and barely any sleep. Everything’s getting on top of me at the moment.

2. I’ve got a lot on my plate

This means you're very busy and have too many responsibilities.

Example:
I’d love to help, but I’ve got a lot on my plate with work and the kids.

3. It’s all a bit much

A polite way to say you're feeling overwhelmed or mentally overloaded.

Example:
I’m okay, it just feels like it’s all a bit much lately.

4. I’ve had it up to here

Use this when you’ve reached your limit. Often said with a gesture towards your forehead.

Example:
I’ve had it up to here with these constant phone calls – I just need some peace.

5. I need an early night

A soft way of saying you're exhausted and need some rest.

Example:
I think I need an early night and a bit of quiet.

6. I’m having a bit of a nightmare

Everything is going wrong, but you’re trying to stay calm and carry on.

Example:
I was meant to be in a meeting ten minutes ago, but the train was cancelled. I’m having a bit of a nightmare.

7. Just give me a minute

Often said quietly, sometimes through gritted teeth. A pause to collect yourself.

Example:
Just give me a minute to breathe – it’s been non-stop all day.

8. I’m having one of those days

A gentle way to say that nothing is going right.

Example:
I spilled my coffee, missed the bus, and forgot my laptop. I’m having one of those days.

9. I’m stressed out

Direct and honest. Use this when you're feeling tense and overwhelmed.

Example:
I’m so stressed out with everything going on at the moment.

10. I need a break

This could mean a proper holiday or simply five minutes of peace.

Example:
I need a break before I burn out completely.

11. I’m going through a rough time

A softer, more serious way to talk about personal struggles.

Example:
Sorry I’ve been quiet – I’m going through a rough time at the moment.

12. I’m under a lot of pressure

Often used in work or family contexts when things feel intense or unmanageable.

Example:
I’m under a lot of pressure at work at the moment – it’s been tough.

13. I’ve been a bit up and down

A very British way to describe emotional ups and downs.

Example:
I’ve been a bit up and down lately – some good days, some not-so-good.

14. I don’t know if I’m coming or going

Used when your schedule is packed, your brain is scattered, and nothing feels under control.

Example:
Work’s been non-stop all week – I don’t know if I’m coming or going.

15. I’m all over the place

This could mean mentally scattered, emotionally overwhelmed, or physically rushing around.

Example:
I’ve forgotten three things already today – I’m all over the place.

Practise Using These Phrases

If you want to sound more fluent in English, try saying these phrases out loud. Watch the video above to see how I say them and then try using them in real conversations or record yourself to build confidence with rhythm, stress, and pronunciation. They’re great for developing natural English speaking skills.