Stress is a biological response to demanding situations. It causes the body to release hormones, such as cortisol and adrenaline. Chronic stress is a prolonged and constant feeling of stress that keeps the body in a sustained state of physiological arousal. It negatively affects most body function, and may pose a debilitating health risk if it goes untreated.
It is easier for the body to manage acute stress, which is short-lived and a regular part of our daily life, but not chronic stress, which is steady over a long period. In order to manage chronic stress, it is important to understand what it is, what may be causing it, and how it affects the entire body function.
Chronic stress is characterised by both physical and psychological symptoms that can take a toll on a person’s normal daily activities. These symptoms include: body pain, headaches, fatigue, weakness, difficulty sleeping, nervousness, anxiety, disorganised thinking, irritability, trouble concentrating, racing heart, chest pain and frequent illnesses (and infection).
Because of its pervasive and long-lasting nature, people often grow so accustomed to chronic stress that it begins to feel normal. However, if you often feel irritated, moody, get agitated by minor inconveniences, these are indications that you are becoming chronically stressed. Do you feel too busy to spare some good quality time to take care of yourself? Are you that person that always seems to catch colds or get infections? These are pointers towards long-standing stress.
Understanding the cause of chronic stress is cardinal to the development of effective stress management strategies.
Chronic stress response could be triggered by high-pressured jobs, loneliness, family-related pressure, caring for a chronically ill patient, and financial distress. Sustained activation of fight-or-flight response, a form of nervous response which was designed to help us fight occasional life-threatening situations (like swerving to nearly miss a car crash), can wear down our bodies, and cause us to become ill – either physically or emotionally.
Based on the source of the stressors, chronic stress is categorised into emotional stress (associated with anger, sadness, or frustration), environmental stress (environmental pollution-related stress), relationship stress (how you relate with friends, family, co-workers), and work stress (working under pressure to meet targets, lack of appropriate break, working overtime, constant travels etc.).
These stress categories are often interwoven. A particular stress may affect multiple domains in a person’s life. Work stress can create stress in your relationships, which, in turn, may induce emotional stress.
Chronic stress also leads to unhealthy dietary choices. If not managed properly, chronic stress can have a detrimental impact on your health and well-being. Some potential health complications include: depression, diabetes, cardiovascular disorder, hyperthyroidism, libido (low sex drive), ulcers, insomnia, post-traumatic stress disorder (PTSD), schizophrenia, weakened immune system, infection and weight changes.
Management of chronic stress is achieved by employing evidence-based coping strategies, self-help or professional treatment protocols. It is important to begin applying stress management techniques as early as you recognise chronic stress in your life. This provides quick stress, relief, and enables you to build stress resilience. Your ability to recognise your stress signals will give you a better understanding of how to manage them.
Speaking to friends and family can help provide emotional support, and will motivate you to take an appropriate step towards withdrawing or resolving the cause of the stress. Although it may not be possible to avoid certain triggers, reducing exposure to controllable triggers can be helpful towards coping with chronic stress.
Regular exercise and meditation have had a positive impact on chronic stress. Physical activity increases the body’s production of endorphins, which are chemicals that boost the mood and reduce stress. Exercise can involve walking, cycling, running, working out, or playing sports. Research suggests that mindfulness meditation can have a positive impact on stress, anxiety, and depression.
It is also important to improve your work-related quality. Getting too little sleep or sleep of poor quality can contribute to stress. Try to get, at least, seven hours every night, and set regular times for going to sleep and waking up. Avoid caffeine, eating, and intense physical activity in the hours before bed. It can also help to unwind before sleeping, by reading a book, taking a warm bath, or meditating.
Consumption of herbal tea is very essential to the body’s relaxation processes. Studies suggest that some herbal tea contain Chamomile – a substance that reduces the level of cortisol (stress hormone). In addition, spending quality time with loved ones or pets dissipates stress.
Similarly, effective time management strategies are essential in managing chronic stress, especially work-related stress. Some people feel anxious if they have too many commitments at once. These may involve joggling family, work, and health-related activities together. Having a plan in place for the next necessary action can help to keep this stress at bay. Strategies such as focusing on one task at a time, adopting book-based planners and online calendars, resisting the urge to multitask, and breaking major projects down into manageable steps can help you to accomplish seemingly complex tasks with less stress.
If you find these coping or management strategies not helpful, it will be recommended that you see a healthcare professional treatment. A common treatment strategy may involve psychotherapy, which may involve the administration of cognitive-behavioural therapy (CBT). A structured session, where a therapist works to enable you to modify your behaviours, thoughts, and feelings concerning stressors.
Sometimes, a physician may recommend medications to help treat some symptoms of chronic stress. For example, anxiolytics or antidepressants may be prescribed to treat anxiety or depression. For people with trouble sleeping, sedatives may be prescribed to combat insomnia.
You must ensure you get assistance with managing chronic stress. If self-help strategies are not working, a health professional can provide support and advice about treatment options. They can also refer a person to a more specialised healthcare provider, such as a psychologist or psychiatrist when needed.
Anyone feeling overwhelmed by stress should see a doctor as soon as possible, especially if they are having suicidal thoughts, or using drugs or alcohol to cope.