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

Chronic stress feels like a never-ending storm cloud hovering over you, showering with stress day after day. Unlike the temporary stress you encounter before a major event, this continuous strain persists, dimming your everyday life and impacting your health. Among Australians aged 16-85, in 2020 and 2022, 15% experienced very high levels of psychological distress. Understanding chronic stress and learning how to manage it is crucial for clearing that cloud rejuvenating your sense of well-being. 

What is chronic stress?

Chronic stress is a state of enduring, long-term stress that continues over an extended period, typically due to ongoing demands or difficulties. Unlike acute stress, which is short-term and associated with specific situations, chronic stress is more persistent and can be caused by factors like recurring financial difficulties, long-term personal disputes, and prolonged job challenges. This constant stress can exceed the body’s capacity to manage, causing a range of health problems such as reduced immune function, anxiety, depression, and heart problems.  

What is the best example of chronic stress?

A prime example of chronic stress is handling persistent job insecurity. Imagine constantly stressing over potential job losses, dealing with a fluctuating work environment, or confronting relentless work-related challenges. This continual instability and pressure can impact your mental health, sleep quality, and overall health, highlighting how chronic stress from prolonged job insecurity can strain an individual’s life.  

Symptoms and causes of chronic stress

Symptoms of chronic stress:

Chronic stress can manifest in various physical, emotional, and behavioural symptoms: 

Physical symptoms:

• Persistent headaches 
• Muscle tightness or discomfort 
• Fatigue or lack of energy 
• Digestive problems (e.g., stomach-ache, nausea) 
• Sleep disturbances (insomnia or oversleeping) 

Emotional symptoms:

• Anxiety or continuous worry 
• Irritability, mood swings 
• Feelings of overwhelming or helplessness 
• Difficulty relaxing and calming down 

Behavioural symptoms

• Changes in appetite (overeating or loss of appetite). 
• Withdrawal from social interactions or connections 
• Lowered productivity or trouble concentrating 
• Increased substance use (e.g., alcohol and drugs) 

Causes of chronic stress

Chronic stress is usually produced by continuous or recurrent exposure to stressors, such as: 

• Work stress: Work-related stressors include a heavy workload, job uncertainty, and conflicts with coworkers.  
• Financial strain: Financial strain refers to persistent financial troubles or debt. 
• Interpersonal problems: Relationship issues refer to ongoing disagreements or challenges in human relationships. 
• Health issues: Chronic disease or health concerns that afflict oneself or a loved one. 
• Major life events: Major life events include relocating, divorce, and the loss of a loved one. 
• Perceived lack of control: Feeling unable to influence or change difficult conditions. 

Other conditions related to chronic stress

Chronic stress has been related to a variety of physical and mental health issues: 

• Cardiovascular issues: High blood pressure, heart disease, or stroke. 
• Mental health disorders: Depression, anxiety disorders, or panic attacks. 
• Digestive problems: Irritable bowel syndrome (IBS), ulcers, or chronic gastritis. 
• Obesity: Stress can contribute to unhealthy eating habits and weight gain. 
• Weakened immune system: Increased susceptibility to infections and illnesses. 
• Autoimmune diseases: Conditions like rheumatoid arthritis or lupus. 
• Sleep disorders: Insomnia or sleep apnoea. 

Common health impacts

Chronic stress can have widespread health impacts across various systems in the body. Here is some common health issues associated with prolonged stress: 

Cardiovascular health:

Chronic stress has a substantial impact on cardiovascular health. It frequently results in persistent high blood pressure because the body is constantly on alert, putting additional strain on the heart and blood vessels. Over time, this increased strain can lead to the development of heart diseases, such as coronary artery disease and an increased risk of heart attack. Prolonged stress might worsen pre-existing cardiovascular issues. 

Mental health:

Chronic stress has a significant influence on people's mental health. Prolonged stress can lead to the onset or exacerbation of depression, which is defined by persistent emotions of melancholy, despair, and disinterest in activities. Stress is also associated with anxiety disorders, such as generalised anxiety disorder and panic attacks, which cause increased levels of concern, dread, and panic. 

Digestive system:

Chronic stress affects the digestive system as well. Stress can cause or worsen illnesses like irritable bowel syndrome (IBS), resulting in symptoms including stomach discomfort, bloating, and changes in bowel habits. Stress can also increase stomach acid production, which can lead to ulcer formation and aggravate pre-existing gastrointestinal disorders. 

Immune system:

Chronic stress impairs the immune system, leaving the body more susceptible to infections and diseases. Persistent stress causes increased production of stress hormones such as cortisol, which can decrease immune function and limit the body's capacity to fight against pathogens. As a result, those who are under chronic stress may have more colds and infections and may take longer to recover. 

Endocrine system:

Chronic stress causes disruptions to the endocrine system, which controls hormones. Prolonged stress impacts hormone output, including cortisol, resulting in hormonal abnormalities. These abnormalities can affect a biological system, including metabolism, mood control, and energy levels. Endocrine disruption can cause a variety of health problems. 

Weight changes:

Chronic stress can cause considerable weight fluctuations. Some people may gain weight because of stress-induced overeating or desires for high-calorie comfort foods. Stress, on the other hand, might cause a loss of appetite and unintentional weight loss. Weight changes can have an impact on one's general health and well-being. 

Skin conditions:

Stress may cause or exacerbate illnesses such as acne and eczema, resulting in increased inflammation, breakouts, and flare-ups. The relationship between stress and skin health stems from the impact of stress hormones on skin function and immunological response. 

Managing chronic stress

Managing chronic stress involves a combination of strategies to address both the immediate symptoms and the root causes of stress. Here are some effective approaches: 

Identify and understand stressors:

It is critical to identify the source of your stress. Keeping a journal can help you keep track of the stressors in your life and how you respond to them. By observing patterns, you may pinpoint sources of stress, whether they are connected to jobs, relationships, health, or other factors. Reflecting on these causes enables you to handle them more effectively by adopting lifestyle adjustments or creating coping mechanisms. 

Develop healthy coping mechanisms:

Healthy coping techniques are necessary for stress management. Regular exercise is one of the most effective stress relievers because it releases endorphins, which boost mood and reduce stress. Mindfulness and meditation are two practices that can help you stay grounded, control your emotions, and build your resistance to stress. Deep breathing exercises, gradual muscle relaxation, and yoga are relaxation practices that can help relieve physical and emotional stress. 

Improve time management:

Effective time management can help to alleviate stress. Prioritise work by concentrating on what is most essential, and divide bigger activities into smaller, more manageable chunks. Setting clear boundaries and learning to say no when needed will help you avoid feeling overwhelmed. Delegating chores when feasible can also assist in decreasing your workload and minimise stress. 

Maintain a healthy lifestyle:

A balanced lifestyle promotes general well-being and can aid in stress reduction. Eating a balanced diet gives your body the energy and resources to cope with stress. Quality sleep is also vital; aiming for 7-9 hours of sleep every night helps your body and mind recover and deal with stress more efficiently. Regular exercise, a balanced diet, and adequate sleep help to reduce stress. 

Create a support system:

A solid support system can help you manage stress more effectively. Talking to friends, relatives, or a counsellor might help you get emotional support and gain perspective on your concerns. Professional assistance from a therapist or counsellor may provide personalised techniques and support targeted to your requirements, allowing you to build coping skills and handle stress better. 

Engage in activities you enjoy:

Participating in enjoyable activities might give you a much-needed reprieve from stress. Pursuing hobbies or interests not only provides a distraction but also allows you to retain a happy attitude. Socialising with friends and loved ones may also give emotional support and keep you linked, reducing feelings of loneliness and stress. 

Learn how to manage stress triggers:

Addressing the origins of your stress directly can be beneficial. Developing problem-solving abilities allows you to devise more effective stress-management solutions. Emotional regulation approaches, such as cognitive restructuring, can help you manage stress and retain a more balanced viewpoint. 

Avoid unhealthy stress responses:

It is critical to avoid using harmful coping techniques, which may give brief respite but eventually exacerbate stress. Limiting alcohol and caffeine intake can help prevent exacerbating stress and disrupting sleep. Similarly, avoiding overeating as a reaction to stress might help prevent future health problems and maintain a more balanced mental state. 

When to see a doctor?

If chronic stress is interfering with your everyday life, along with persistent physical signs such as headaches, stomach problems, or difficulty sleeping, you should consult a doctor. Seek professional treatment if you are experiencing significant mood swings, sadness, or anxiety, or if stress is interfering with your job or relationships. Consult a doctor if self-care tactics aren't helping your illness or if you're feeling overwhelmed despite trying out various coping approaches. A healthcare provider can provide an accurate diagnosis and personalised treatment choices or guide patients to mental health specialists for more assistance. 

Management options

 Here are some management options for chronic stress: 

• Mental health plan: Work with a mental health practitioner to create an effective mental health plan that includes treatment and personalised coping methods. 
• Regular physical activity: Exercises such as walking, yoga, or jogging can help to improve your mood and reduce stress. 
• Relaxation techniques: Every day, practice mindfulness, deep breathing, and progressive muscle relaxation to quiet your mind and body. 
• Time management: Prioritise and divide activities into manageable chores, establish realistic deadlines, and learn to delegate tasks. 
• Create a balanced lifestyle: A balanced lifestyle includes eating healthy diet getting enough sleep and incorporating self-care into your routine. 

Chronic stress is like a constant intruder that keeps showing up without invitation, causing chaos in your life. But don’t worry–just as you would handle any recurring irritant, you can confront chronic stress proactively with suitable techniques. By blending self-care, seeking support, and adopting healthy stress relief strategies, you can eliminate that troublemaker and reclaim your serenity and happiness.