How to treat chronic stress and anxiety?

Summary: Chronic stress can lead to a wide range of mental and physical health issues, including anxiety, depression, sleep disorders, heart disease, digestive problems, a weakened immune system, chronic pain, diabetes, hormonal imbalances, and substance abuse. It is typically diagnosed through a combination of clinical assessments, self-reported surveys, physical examinations, and laboratory tests to rule out other conditions. Effective management involves lifestyle changes such as regular exercise, proper sleep, a balanced diet, mindfulness practices, and social support as well as professional help when needed. Early intervention, whether through online consultations or in-person therapy, is key to preventing stress-related complications and promoting overall wellness. Chronic stress and anxiety can feel like a never-ending storm cloud hovering above you, making everything feel more daunting. With the constant demands of work, relationships, and life’s curveballs, it’s easy to understand how these feelings can take control. But here’s the good news: you don’t have to live with it. Treating chronic stress and anxiety isn’t about instant solutions or drastic transformations; it’s about making mindful, lasting adjustments to your daily habits. Whether through relaxation practices, healthy habits, or seeking professional guidance, there are many ways to take back control and rediscover your sense of self. 

What is the difference between chronic stress and anxiety?

Chronic stress and anxiety are related but different mental health conditions. Both are emotional responses possessing distinct traits. Chronic stress is a prolonged response to external pressures or demands that feel overwhelming. It usually occurs when you feel like you can’t manage responsibilities or challenges in your life, such as work, relationships, or health problems. Stress is generally linked to specific circumstances, and while it may be persistent, it often decreases once the source of stress is resolved. Signs of chronic stress include exhaustion, irritability, muscle tension, headaches, and difficulty focusing.   Anxiety, on the other hand, is a continuous sense of fear, concern, or discomfort, which may not always have a clear or immediate external cause. While stress can trigger anxiety, it often arises without a specific or identifiable cause and can feel more intense and overpowering. Anxiety may lead to constant worrying, restlessness, and physical symptoms like sweating, rapid heartbeat, and shortness of breath. Unlike chronic stress, anxiety can occur even when external pressures seem to be in control.   Chronic stress is usually connected to external pressures, while anxiety is often a more generalised, internal sense of fear, and worry, sometimes without a recognisable cause. Although both conditions can overlap and impact mental and physical health, they are distinct in their triggers and manifestations.  

What causes chronic stress?

Chronic stress may stem from several sources, often involving persistent pressures that seem overwhelming or impossible to handle. Common causes include  

• Work-related stress: Long hours, heavy workloads, or job insecurity. 
• Financial concerns: Debt, unemployment, or financial instability. 
• Relationship issues: Conflict, lack of support, or loneliness. 
• Health problems: Personal health challenges or caring for someone with health issues. 
• Major life changes: Moving, divorce, or the loss of a loved one. 
• Unresolved trauma: Past experiences that continue to affect your mental health. 
• Perfectionism or unrealistic expectations: Setting unattainable standards for yourself. 
• Lack of social support or coping strategies: Feeling isolated or unequipped to handle stress. 

Over time, when demands exceed your ability to cope, chronic stress builds up, taking a toll on both your mental and physical health. 

Signs and symptoms

Chronic stress and anxiety can impact both mental and physical well-being. Here are important signs to be aware of: 

1. Ongoing worry or fear: Experiencing anxiety or a sense of being overwhelmed most of the time, even without an obvious cause. 
2. Restlessness or irritability: Feeling tense, easily annoyed, or having trouble unwinding. 
3. Frequent headaches or muscle tension: Stress can lead to tension headaches, clenching of the jaw, or tightness in muscles, particularly in the neck and shoulders. 
4. Sleep disturbances: Difficulty falling asleep, staying asleep, or waking up feeling fatigued despite having enough sleep. 
5. Fatigue and low energy: Persistent stress can sap energy, making it difficult to remain motivated or concentrate. 
6. Difficulty concentrating: Experiencing mental cloudiness, forgetfulness, or an inability to focus on tasks. 
7. Changes in appetite: Eating excessively or insufficiently due to stress, resulting in weight gain or loss. 
8. Digestive issues: Chronic stress may lead to stomach pain, bloating, nausea, or symptoms of irritable bowel syndrome (IBS). 
9. Rapid heartbeat or chest tightness: Anxiety can induce a fast heartbeat, palpitations, or a sensation of pressure in the chest. 
10. Frequent illness: Continuous stress can weaken the immune system, increasing susceptibility to colds or infections. 
11. Withdrawal from social activities: Isolating from family, friends, or past enjoyable activities. 
12. Increased reliance on unhealthy coping mechanisms: Resorting to alcohol, drugs, or overeating to cope with stress. 
13. Unexplained physical pain: Stress may appear in physical forms such as back pain, joint pain, or persistent discomfort. 
14. Feeling overwhelmed or out of control: Difficulty managing daily tasks while feeling emotionally drained. 
15. Panic attacks: Encountering sudden episodes of intense fear, shortness of breath, dizziness, or chest discomfort. 

Chronic stress and anxiety can feel overwhelming, but they are manageable with the right strategies. By understanding the differences between the two, identify their causes, recognising their symptoms, you can take proactive step towards better mental health. Whether through lifestyle changes, relaxation techniques or professional support, there are many ways to reduce stress and anxiety and reclaim your sense of well-being.  

What other conditions are related to chronic stress?

Chronic stress can negatively impact both mental and physical health, increasing the risk of various conditions. Here are some related conditions:  

1. Anxiety disorders: Extended periods of stress can result in generalised anxiety disorder (GAD), panic disorder, or social anxiety. 
2. Depression: Ongoing stress depletes neurotransmitters such as serotonin and dopamine, leading to feelings of sadness and despair. 
3. Insomnia and sleep disorders: Stress interrupts normal sleep cycles, making it hard to fall asleep or stay asleep, which causes exhaustion. 
4. Heart disease: Long-term stress elevates blood pressure, raises heart rate, and increases the likelihood of heart attacks and strokes. 
5. Digestive issues: Prolonged stress can exacerbate conditions like irritable bowel syndrome (IBS), acid reflux, and ulcers. 
6. Weakened immune system: Stress weakens the immune system, making the body more susceptible to infections and delaying the recovery process. 
7. Chronic pain conditions: Stress can aggravate disorders such as migraines, fibromyalgia, and back pain due to increased muscle tension. 
8. Diabetes: Elevated stress levels may contribute to poor blood sugar management, heightening the risk of developing type 2 diabetes. 
9. Hormonal imbalances: Stress impacts hormone secretion, resulting in problems like irregular menstrual cycles, thyroid issues, or adrenal fatigue. 
10. Substance abuse: Many individuals resort to alcohol, drugs, or overeating as a means of coping with persistent stress. 

Also read: What does stress do to the body?

How is chronic stress diagnosed?

Chronic stress is identified through a comprehensive evaluation conducted by a healthcare provider, typically a general practitioner or a mental health professional. There is no definitive medical test for stress. Instead, doctors evaluate symptoms, review personal medical history, and consider lifestyle factors to determine its impact. 

• Clinical assessment: The doctor will inquire about emotional, physical, and behavioural issues, including anxiety, irritability, fatigue, headaches, or difficulties with sleep. 
• Surveys and assessment tools: Standardised scales for stress or anxiety may be employed to evaluate the severity of the condition. 
• Physical examination: As stress can influence overall health, doctors look for indicators such as elevated blood pressure, changes in weight, or muscle tension. 
• Laboratory tests and medical evaluations: Although these are not used for diagnosing stress, they may help exclude underlying issues like thyroid problems or deficiencies that could resemble the symptoms of stress. 

If chronic stress is significantly affecting daily activities, healthcare providers may suggest therapy, alterations in lifestyle, or medication to assist in managing symptoms. 

How to deal with chronic stress and anxiety?

Managing chronic stress and anxiety involves lifestyle changes, coping strategies, and seeking professional help when needed. Here are some effective ways to reduce stress: 

1. Practise deep breathing and mindfulness: Methods such as meditation, deep breathing, or progressive muscle relaxation aid in soothing the nervous system.   
2. Engage in regular physical activity: Exercise, including even a brief walk, releases endorphins that enhance mood and alleviate stress.   
3. Priortise sleep: Focus on good sleep habits by keeping a regular sleep routine and steering clear of screens before bedtime.   
4. Eat a balanced diet: Reduce caffeine, sugar, and processed items while increasing your intake of whole foods, lean proteins, and healthy fats.   
5. Build social connections: Reaching out to supportive friends, and family members, or being part of a community can help diminish feelings of isolation.   
6. Set boundaries: Learn to decline excessive commitments and avoid known stressors when possible.   
7. Enjoy hobbies: Hobbies such as reading, creating art, gardening, or listening to music offer a mental escape.   
8. Reduce alcohol and stimulants: High consumption of caffeine, alcohol, or smoking can exacerbate anxiety and stress symptoms.   
9. Practice gratitude: Jotting down things you appreciate can help shift your focus away from stressors.   
10. Seek professional help: If stress and anxiety are hindering daily life, consult a doctor or therapist for advice, therapy, or medication alternatives. 

Also read: Stress management: Healthy vs unhealthy coping techniques 

When and where to seek help

If stress or anxiety begins to impact your daily life, relationships, work, or health, it’s essential to seek assistance. If you are experiencing ongoing sadness, excessive worry, panic attacks, trouble sleeping, or challenges in coping, it's crucial to reach out for help. Warning signals such as avoidance of social situations, changes in eating habits, substance abuse, or having thoughts of self-harm also suggest that professional help is needed.  You can start by consulting an online GP, who can evaluate your symptoms and create a bulk-billed Mental Health Treatment Plan (MHTP) for subsidised therapy. Additional resources include Beyond Blue, Lifeline (13 11 14), and Headspace (for younger individuals), as well as crisis hotlines. Many organisations also provide telehealth services for added convenience. Addressing these issues early can help prevent your stress from escalating and promote long-term wellness. 

In conclusion 

Chronic stress and anxiety don’t have to control your life. With the right combination of professional support, healthy routines, and relaxation techniques, you can regain control and start feeling like yourself again. It’s about making small but impactful adjustments, step by step. So, take a deep breath, start somewhere, and remember—you can do it!