Have you ever felt like your heart was racing before a big presentation? Or maybe your stomach felt queasy after a tough conversation? That’s stress at work. While a little bit of stress can help us stay focused and alert, too much stress over time can take a serious toll on our health. When stress builds up it becomes what doctors call chronic stress.
What is Chronic Stress?
Chronic stress happens when your body stays in a state of high alert for a long period. Dr. Carlos Rueda, chairman of psychiatry at St. Joseph’s Health, explains: “Our bodies are designed to handle short bursts of stress. But when stress lingers for weeks or months, it keeps our systems in overdrive, which can lead to a wide range of health issues.”
When you’re under chronic stress, your body constantly releases hormones like cortisol and adrenaline. These hormones help your body react quickly in dangerous situations, but when they’re released too often, they can start to wear your body down.
How Stress Impacts Your Health
Dr. Rueda explains, “When you’re under chronic stress, your body stays in a constant state of fight-or-flight. This keeps your heart rate, blood pressure, and stress hormones elevated, which can lead to long-term health problems.”
Here are some of the most common effects of chronic stress:
Heart and Blood Pressure
When you’re stressed, your body releases hormones like adrenaline and cortisol, which increase your heart rate and tighten your blood vessels. While this response is helpful in emergencies, frequent activation can keep your blood pressure high and strain your heart. Over time, this increases the risk of heart disease, heart attacks, and strokes.
Immune System
Stress triggers inflammation and reduces the body’s ability to fight off viruses and infections. This makes you more vulnerable to colds, the flu, and other illnesses. Long-term stress can also slow down your body’s ability to recover, leaving you feeling run down and taking longer to heal.
Digestive System
Ever notice how stress can give you a stomachache? Stress can disrupt digestion, causing indigestion, nausea, or acid reflux. For some, it triggers irritable bowel syndrome (IBS), leading to bloating, diarrhea, or constipation. Over time, chronic stress can even lead to inflammation in the gut, which may worsen existing digestive conditions.
Sleep and Fatigue
Stress and sleep don’t mix well. Racing thoughts make it hard to fall asleep, and poor-quality sleep leaves you feeling drained the next day. Chronic sleep disruption caused by stress can lead to fatigue, brain fog, and emotional exhaustion. This can make it harder to cope with daily challenges, weakening your resilience, and making you feel mentally and physically depleted.
Skin Reactions
High stress levels can trigger or worsen skin conditions such as acne, eczema, and psoriasis. Stress may also cause stress rashes or hives: red, itchy patches that appear when your immune system is overloaded. When your body releases stress hormones, it increases inflammation, making your skin more sensitive and reactive. This can lead to breakouts and flare-ups, leaving your skin irritated and uncomfortable.
Mental Health
Chronic stress can take a toll on your mind too. Long-term stress can lead to anxiety, depression, and irritability. It can alter brain chemistry, making it harder to regulate emotions and enjoy everyday life. It can also lead to irritability, feelings of hopelessness, and difficulty finding joy in everyday activities.
Signs You Might Be Experiencing Chronic Stress
Stress doesn’t always show up in obvious ways. It can sneak up and feel like “just being tired” or “a little off.” Dr. Rueda suggests looking out for these stress symptoms:
- Physical Symptoms: Headaches, fatigue, muscle tension, chest pain, and digestive issues like diarrhea or constipation.
- Emotional Symptoms: Feeling overwhelmed, irritable, anxious, or depressed.
- Behavioral Changes: Changes in eating or sleeping habits, withdrawing from loved ones, or using substances like alcohol to cope.
Dr. Rueda shares, “If you’re noticing these symptoms consistently, it might be time to take a closer look at how stress is affecting you. Ignoring chronic stress can lead to more serious health problems down the road.”
Simple and Effective Ways to Manage Stress
The good news? Managing stress doesn’t require a complete life overhaul. Small, daily habits can make a big difference. Here are some practical ways to lower stress and feel more balanced:
Practice Deep Breathing
Taking slow, deep breaths helps calm your nervous system and lowers your heart rate. Try this: Inhale for four counts, hold for four, and exhale for four. Repeat for a few minutes when you feel overwhelmed.
Get Moving
Exercise releases endorphins, your body’s natural stress relievers. A brisk walk, a dance session, or even gentle stretching can lift your mood and lower stress.
Set Boundaries and Say No
Taking on too much can leave you feeling overwhelmed. Learn to say no when your plate is full and set boundaries that protect your time and energy. Make a to-do list and tackle one task at a time.
Unplug and Take Breaks
Constant notifications and endless scrolling can increase anxiety. Set limits on screen time and give yourself permission to step away. Spend time outdoors or enjoy a hobby instead.
Get Quality Sleep
Good sleep is essential for managing stress. Aim for 7 to 8 hours of rest and establish a calming bedtime routine, like reading or stretching, to signal to your body that it’s time to wind down.
Connect with Loved Ones
Talking things out with a trusted friend or family member can help you process your feelings and gain perspective. Social connection is a natural antidote to stress. Also, don’t discount the companionship and connection you get from a beloved pet – which also reduces stress.
When to Seek Professional Help
Sometimes, stress becomes too much to handle on your own. If stress is interfering with your daily life, affecting your relationships, or causing severe anxiety or depression, it’s time to seek help.
“Don’t wait until stress takes over,” advises Dr. Rueda. “Talking to a mental health professional can provide the tools and support you need to manage stress effectively.”
Take Charge of Your Stress
Recognizing and managing stress is one of the best things you can do for your health. Small changes can help protect your body, boost your mood, and improve your overall well-being.
At St. Joseph’s Health, we’re here to support you every step of the way. Whether it’s advice, resources, or professional care, we’re committed to helping you live a healthier, happier life.
Need more support? Schedule an appointment with one of our specialists today.
