What is known as chronic stress and how to relieve it?

Overview

Stress is a natural reaction to challenges and pressure, and in limited amounts, it can even be beneficial. However, when stress persists for extended periods without relief, it can turn into chronic stress. Many Australians face chronic stress due to ongoing workplace demands, financial worries, caregiving duties, or long-standing health issues. This article outlines what chronic stress entails, how to identify it, the risks associated with it, and practical strategies for managing and alleviating it.

What causes chronic stress?

Chronic stress refers to ongoing, prolonged stress that lasts for weeks or months. . Unlike temporary stress that dissipates once a situation is resolved, chronic stress remains constant and can feel inescapable. Over time, the body remains in an elevated state of alertness, which can negatively impact both physical and mental health.

Causes

Some of the primary triggers of chronic stress in Australia include:

• Persistent workplace pressure or job instability
• Financial strain and rising living expenses
• Extended working hours or shift work
• Caring for children, aging relatives, or others in need
• Difficulties in relationships or family dynamics
• Dealing with long-term or chronic health issues

Signs and symptoms

Chronic stress can influence the body, mind, and behaviour in various ways.

Physical indications:

• Headaches and muscle tension
• Constant fatigue and low energy levels
• Sleep disturbances, including insomnia
• Digestive problems such as bloating or nausea
• Increased vulnerability to illness due to prolonged stress on the immune system

Emotional and mental signs:

• Irritability or frequent changes in mood
• Anxiety or a feeling of being perpetually overwhelmed
• Decreased motivation or loss of interest
• Difficulty focusing or making decisions

Behavioral changes:

• Isolating from friends or family
• Increased consumption of alcohol, caffeine, or nicotine
• Altered appetite or eating patterns

 

Chronic stress vs acute stress

Feature	Chronic stress	Acute stress
Duration	Long-term	Short-term
Cause	Ongoing pressure	Immediate challenge
Impact	Builds over time	Temporary
Health risk	Higher if unmanaged	lower

Affect of chronic stress

Prolonged stress can have repercussions on various systems in the body. Potential consequences include:

• Heightened risk of anxiety and depression
• Concerns regarding heart health, such as high blood pressure
• Persistent sleep disturbances
• A compromised immune system
• Burnout and diminished work performance

When does stress become a problem?

Stress may be considered an issue if:

• Symptoms persist for several weeks or months
• Stress disrupts work, relationships, or daily activities
• You feel perpetually overwhelmed or unable to cope
• Physical symptoms continue without an identifiable medical reason

How to relieve

Effectively managing chronic stress typically involves a blend of lifestyle, emotional, and work-related strategies.

Lifestyle adjustments

• Enhance sleep habits and aim for consistent sleep schedules
• Engage in regular physical activities, such as walking or stretching
• Maintain a balanced diet to support energy and emotional well-being
• Reduce alcohol consumption and limit caffeine intake

Mental and emotional techniques

• Practice mindfulness or meditation.
• Engage in journaling to reflect on thoughts and concerns
• Establish realistic boundaries at work and home
• Take regular breaks to relax and recharge

Work-related stress relief strategies

• Discuss workload concerns with a manager or HR
• Adjust work hours or responsibilities when feasible
• Use stress leave or mental health days if necessary
• Access Employee Assistance Programs (EAPs) when available

Professional support

Professional assistance can play a crucial role in managing chronic stress. This may involve:

• A GP evaluation to exclude physical causes
• Accessing a Mental Health Care Plan if eligible
• Counselling or psychological therapy sessions
• Medication, only when clinically indicated and prescribed

Can chronic stress be managed without medication?

Numerous individuals successfully manage chronic stress through therapy, lifestyle adjustments, and effective coping strategies. Early intervention often results in improved outcomes. Even in the absence of medication, professional guidance can ensure stress is managed effectively and safely.

 How Hola Health can help

Hola Health offers accessible support for Australians experiencing stress.

• Online GP consultations available across Australia
• Assessments for stress and mental health
• Mental Health Care Plans where clinically appropriate
• Medical certificates for stress-related absenteeism
• Referrals to psychologists or other support services

Conclusion

Chronic stress is prevalent, particularly in today’s fast-paced and demanding world, but it is manageable with proper support. Early recognition of symptoms and proactive measures can prevent long-term health effects. By combining effective self-care techniques with professional support when needed, Australians can reduce stress, improve their well-being, and regain a sense of balance. Help is available, confidential, and ready for you when you need it.

FAQs

What distinguishes stress from chronic stress?

Stress is a temporary reaction, whereas chronic stress is an ongoing condition over time.

What is the duration of chronic stress?

Chronic stress can persist for months or longer if not addressed.

Can chronic stress lead to anxiety or depression?

Absolutely, prolonged stress can heighten the likelihood of anxiety, depression, and burnout.

Is it advisable to consult a doctor for persistent stress?

Yes, a general practitioner can evaluate symptoms and suggest suitable support.

Am I eligible for stress leave in Australia?

Yes, stress-related leave is typically taken as personal or sick leave, usually requiring a medical certificate.