Sophie Okolo, MPH

You probably already know that stress is a normal part of life. But, in today’s world, it’s not uncommon to encounter more than one source of stress at any given time. This excess stress can be burdensome and cause you to react in ways that make you feel worse, not better. Chronic stress is when a person experiences stressful situations often, and over time, these events significantly impact their physical, mental, and emotional well-being. 

Not only can chronic stress have negative effects on your mind and body, but it can also have detrimental effects on your relationships as well. Read on to learn more about the signs of chronic stress and tips for managing it.

What is chronic stress?

Chronic stress is the prolonged exposure to high levels of stress or stressors that cause significant and long-lasting effects on a person’s physical, mental, and emotional well-being. Chronic stress can lead to serious consequences such as fatigue, insomnia, irritability, anger, anxiety, and heart disease. Work-related challenges or personal relationships can cause chronic stress. Other sources of chronic stress include trauma, family issues, and various medical conditions. It’s vital to understand that this is completely different than regular stress.

The impact of stress on the body

In addition to the negative effects that chronic stress has on people’s mental and physical health, it can also significantly impact their physical health. When you experience chronic stress, your body produces a hormone called cortisol which is meant to help your body respond to the stressful situation.

However, excess amounts of cortisol can have damaging effects on your body. Why would this have damaging effects? Cortisol is responsible for increasing blood sugar levels and breaking down muscle tissue so that it can lead to obesity and diabetes, and other diseases. If you feel like you’re experiencing chronic stress and don’t know how to manage it, talk to someone about what changes you can make at work or in your personal life that would alleviate the burden.

How you can manage and reduce chronic stress

Reducing chronic stress sounds like too much of a trial, which may even seem impossible. However, it can be done, and you can reduce chronic stress. You’ll just have to keep in mind that it all takes some time, but you’ll be able to manage it. So, here are some different ways that you can work towards reducing your chronic stress.

Let go of small stressors

If you want to get your stress levels under control, you need to do two things: reduce the number of sources of stress in your life and learn to deal with the stress that you do have. The key to successfully reducing the number of stress sources is understanding what they are. While yes, there are always going to be things that get in the way, why let these stress you out? 

There is only so much that you can control on your end. You don’t always have to feel powerless, and you don’t always have to fear what power you have. It’s hard, but try to train yourself to stop sweating the small stuff; it’s just not healthy and won’t be worth it.

Get enough sleep

When you get enough sleep, you are able to cope with stress better. However, not getting enough sleep can result in anxiety, depression, and other emotional disorders. There are some simple ways to reduce stress and improve sleep. Chronic stress is one of the most common reasons for not getting enough sleep.

This can interfere with your sleep and cause you to feel tired, irritable, and moody. However, chronic stress can also make you sleep less, creating this endless cycle. While it can be hard, sometimes even impossible, you need to try to sleep. Some people will meditate before bed. Alternatively, look into natural relaxers such as chamomile or melatonin or even see if you can get prescribed sleeping medication.

Exercise

There are a number of physical and mental benefits to exercising regularly, and one of the biggest would be helping out with managing stress. For example, exercise boosts your mood and self-esteem. It also reduces your anxiety and stress levels. Exercise also increases resilience. When you’re dealing with chronic stress, you’re more prone to developing health problems, such as heart disease, stroke, and diabetes.

This is why it’s important to maintain a healthy lifestyle. Whether you’re running or gardening, aerobic exercise can be a great stress buster. In addition to its physical benefits, it also releases endorphins, a type of neurotransmitter that is associated with a sense of well-being.

Diet

It’s common knowledge that your diet directly impacts your stress levels. For instance, eating healthy snacks can help you de-stress. Moreover, a regular exercise regimen can also help you manage your stress. However, it’s a good idea to get your doctor’s approval before embarking on aerobic activity.

In a nutshell, chronic stress can lead to a variety of health problems. But having a bad diet can do the same, and poor dieting and stress tend to go together. There’s no doubt that food plays a key role in reducing stress, but there’s also some evidence that eating the wrong foods can worsen your situation. For instance, caffeine can interfere with your sleep. Also, steer clear of processed foods and sweets.

Support groups

Sometimes, all you need is a support group that knows how you feel. Support groups are a great way to cope with chronic stress. They can help you stay informed on current health issues, learn how to manage your symptoms, and provide a forum for you to vent your frustrations. It won’t fix your chronic stress, but having a helpful professional and a group that’s experienced similar things can at least help you feel calmer and can help you take on this feat of managing your stress.

Identify the source

When managing chronic stress, you need to understand the different causes. Stress is an inevitable fact of life, but there are ways to deal with it. Identifying your stress source can help you avoid harmful stress management methods. It can also reduce your stress levels and improve your quality of life. It’s also important to understand that regular and chronic stress isn’t exactly the same; chronic stress can have a longer-lasting effect on your health. You need to identify the source; usually, even with chronic stress, there is an underlying reason.

Meditation

Meditation is a powerful stress relief technique. It can be done anywhere. The key is to meditate regularly. A short, five-minute session can calm the body’s stress response. In fact, studies have shown that meditation is linked to better health. Many people have reported the benefits of meditation, including improved physical and emotional well-being. It’s especially known for calming the mind and can help ease those who face chronic stress.

Let your body recover

If you have been experiencing chronic stress for any period of time, you have probably noticed the numerous physical and emotional effects it has on your body. In fact, some of these effects are actually harmful. Aside from the obvious ones like heart problems, gut disorders, and erectile dysfunction, chronic stress can affect your mood and sleep cycle. Stress can cause your heart to beat faster and your blood pressure to rise. Luckily, you can learn how to cope with your chronic stress effectively.

Just remember that stress is a normal part of life and can be a great motivator to push yourself, but it can also take its toll. Chronic stress can lead to depression, muscle aches and pains, and even sexual dysfunction. It can also impair your memory, make you prone to panic attacks and even give you the jitters. Getting help from a professional can help you to better deal with your stress and feel more in control of your life. Don’t forget to allow your body to recover. Stress can do a lot of damage, and rest is needed.

Focus on your general health

Stress is no doubt a part of life, but it can take its toll on both your body and mind. You cannot skip out on your overall health! However, using the right tools and techniques will take the stress out of your life. Some of the best methods include a regular yoga routine, taking a break from your day job, and detaching yourself from the dreaded workaholic. It may be vague and general, but all of the things are a part of your general health. Overall, your health matters; if you don’t feel great physically, it will get to you mentally and vise versa.