Impacts of Chronic Stress on Your Body
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Stress is something pretty much everyone deals with. To kick things off, let’s break down what it means. According to Merriam-Webster, stress is “bodily or mental tension” from factors that change your existing equilibrium; chronic is described as something that continues or occurs “again and again for a long time”. So, chronic stress is when you’re feeling physical or mental pressure from outside stuff that just doesn’t let up or happens over and over. Common examples include work stress (like a heavy workload or being short-staffed), relationship stress (like toxic relationships or constant arguments), and health stress (like ongoing illness or pain). All these can keep your body and mind in a constant state of stress.
When you’re stressed, your body reacts by releasing hormones like adrenaline and cortisol, according to the Mayo Clinic (n.d.). This can lead to increased heart rate, higher blood pressure, and more sugar in your blood, while slowing down non-essential functions. When this happens consistently, it can be tough to cope. You might face physical issues like digestive problems, headaches, muscle tension, heart disease, sleep issues, and weight gain.
But it’s not just physical; chronic stress hits your mental health too. It can make it hard to focus, remember things, or even just relax. The Mayo Clinic also notes, chronic stress can make you more prone to anxiety or depression. You might notice this as having trouble getting work done, feeling out of it in social situations, or being forgetful. This can create a cycle where stress affects sleep, leading to irritability, which can cause conflicts in relationships, adding even more stress.
It’s key to know that not every symptom is tied directly to chronic stress. You might feel some of these things for other reasons, or you might find underlying issues after dealing with the stress. Staying aware and tackling stress when you notice it is important, even if it seems tough. You can start with small steps.
If you think you’re dealing with chronic stress, there are things you can try. The National Institute of Mental Health (NIMH) suggests figuring out what’s causing your stress. Knowing the source can really help. If that feels like too much, you can try some basic coping strategies first, like journaling, doing relaxation exercises, or sticking to a sleep schedule. Some folks find cutting back on caffeine, exercising more, or practicing mindfulness helps too. It’s all about finding what works for you.
Building a support system is also super helpful when you’re stressed. This can be friends or family, but don’t forget about professional help. The National Alliance on Mental Illness has a warmline directory for those who need someone to talk to. The directory can be found here: https://www.nami.org/NAMI/media/NAMI-Media/Helpline/NAMI-National-HelpLine-WarmLine-Directory.pdf
If things get really tough, you can call the national mental health crisis line at 988.
Additionally, having a therapist you can see regularly can be a game-changer for many people.
References
Mayo Clinic. (n.d.). Chronic stress puts your health at risk. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037
National Institute of Mental Health. (n.d.). I’m so stressed out! Fact sheet. National Institute of Mental Health (NIMH). https://www.nimh.nih.gov/health/publications/so-stressed-out-fact- sheet#part_6634
