Many people have experienced acute stress in their lives, an extreme physiological and psychological reaction to a specific event. However, chronic stress is an ongoing feeling of internal pressure and oppression over a long period of time.
As humans, we are very good at meeting a challenge, solving a situation, or reaching out to someone to get help. We are conductors. Our body reacts to stress and sometimes we eliminate it, even automatically. But life has become more complex, and many situations are not easy to find answers to.
What causes chronic stress
Chronic stress can be caused by poverty, a failed marriage, or a job. In today's stressful society, there are many possible causes. Chronic stress gradually drains a person's psychological resources and damages their brain and body. People under chronic stress may feel powerless to change their situation.
Chronic stress occurs when the body is exposed to stressors at such a frequency or intensity that the autonomic nervous system does not have an adequate opportunity to regularly activate the relaxation response. This means that the body remains in a constant state of physiological excitement.
It directly or indirectly affects almost every system in the body. Humans were designed to deal with stress that is short-term, but not chronic stress that is constant over a long period of time. To begin managing chronic stress, it's important to understand what it is, what can cause it, and how it affects the entire body.
More about the effects of stress in the article - Effects of stress on the body.
What are the symptoms of chronic stress?
There are cognitive, emotional, physical and behavioral signs of chronic stress. Not all four of these symptom categories will necessarily appear in the same person.
But if someone has three to five of these symptoms for more than a few weeks, they may be suffering from chronic stress. Possible symptoms include:
- Headaches
- Insomnia or drowsiness
- Change in social behavior
- Low energy
- Unfocused or confused thinking
- Change in appetite
- Increased alcohol or drug use
- Changes in emotional reactions in response to others
- Emotional exhaustion
- Decreased sexual desire
Persistent stress reactions can interfere with productivity, relationships, and health. People who suffer from chronic stress often describe it as feeling "unable to change".
Chronic stress is not always easy to recognize. Because it has settled within us and is permanent. People often get so used to it that it starts to feel normal. Some signs to look for in chronic stress.
- Are you more in a good mood or irritable?
- Do you feel like you're always worrying about something?
- Does it seem like you don't have time to take care of yourself or do the things you love?
- Do the smallest inconveniences seem too much?
- Do you always feel like you have a cold or infection?
- Have you resorted to unhealthy means like alcohol to manage stress?
Causes of chronic stress
This type of chronic stress response is all too common as a result of our modern lifestyles. Everything from high pressure at work, loneliness to a hectic schedule at home can constantly keep the body in a state of chronic stress.
In this case, our fight-or-flight response, which was designed to help us deal with life-threatening situations that occur, can weaken our bodies and cause us to become physically or emotionally ill.
Estimates show that 60 to 80% primary care visits are stress-related.1
That's why it's so important to learn stress management techniques and make lifestyle changes to protect yourself from the negative effects of chronic stress.
Types of chronic stress
The sources of chronic stress can vary, but often fall into one of four distinct types:
- Emotional stress (difficult emotions such as anger, sadness or frustration)
- Environmental stress (where you live and work)
- Relationship stress (how you interact with friends, family, co-workers, partners)
- Work stress (challenges and pressures related to your job)
In most cases, this type of stress affects several areas of a person's life. Stress at work can cause stress in personal relationships. Relationship stress can make it difficult to manage difficult emotions.
For example, if your family is struggling with financial hardship or there is a serious illness in the family, stress can become chronic. Someone in your home may not be able to work, tax bills are piling up, and you can be stressed for months, even years or more.
Constant worry wears down your body, leaving you feeling tired and anxious. You may be working harder than ever to make ends meet and have to make decisions about junk but cheap food. Ultimately, this can lead to a number of significant health problems.
We can also have chronic work-related stress. Most jobs demand a lot from us, and it can often feel like you never get a break or that you're always under pressure to do better.
Working overtime, constant travel and pressure from managers can keep you in a constant state of excitement, even when you return home to your family. It can also put more wear and tear on your body, and chronic stress can contribute to serious health problems like heart disease.
How to treat chronic stress
Those with chronic stress often receive a treatment plan that targets specific symptoms. A person with digestive problems related to stress can take enzymes or probiotics, change their diet and focus on reducing stress. It is better to deal with it as early as possible, as a preventive approach.
Psychological state is related to bowel function - Gut and psychological state. How to restore the balance of good bacteria in the intestines?
Recommendations for managing long-term stress include:
- Exercise, sports
- Eating healthy food
- Time planning
- Setting realistic goals
- Quality sleep
- Allocating time for leisure activities
- Development of stress reduction skills
- Learning and practicing mindfulness (learning to control attention)
If you've tried self-help strategies and feel like you need more help, or feel like they won't be enough, don't hesitate to talk to your doctor about your concerns. There is really effective help.
Frequently asked questions about chronic stress
What is chronic stress?
Chronic stress is a long-term state of stress that can last for weeks, months, or even years. This can be due to ongoing challenges in everyday life such as work, family, finances, health or relationships.
What are the symptoms of chronic stress?
Symptoms of chronic stress can be varied and include physical, emotional and psychological health. It can be constant fatigue, headache, sleep problems, depression, anxiety, concentration problems, etc.
How does chronic stress affect our health?
Chronic stress can have negative effects on our health, including cardiovascular disease, depression, anxiety, digestive disorders, weakened immune systems, and more.
How can chronic stress be managed or reduced?
There are many strategies for managing or reducing chronic stress. This can include physical activity, a healthy diet, adequate sleep, relaxation techniques such as meditation or yoga practice, etc. It's important to find what works best for you.
When should you see a specialist for chronic stress?
If you feel that you cannot manage your stress, or if it is having a negative impact on your life and health, it is recommended that you consult a health care professional. They can help you find the right strategies for managing your stress and prescribe treatment if needed.
It is important to rememberthat everyone's health is individual and there is no common recipe for everyone!
So, if you want to know what nutrients your body might be lacking right now, health professionals recommend a guide – "Your Day".
- In time, pay attention to the signals sent by your well-being
- Replenish the body with natural minerals, vitamins and nutrients necessary for health.
- Enjoy energy and good mood everyday!
