Chronic Stress: Definition, Symptoms, & Examples

What Is Chronic Stress?

Chronic stress refers to encountering relentless, constant, and long-term stressors. When exposed to such threats or dangers, the body and brain prepare us to fight or run by releasing hormones like adrenaline and cortisol, thus increasing heart rate and blood pressure. Feeling chronically overwhelmed can impact emotional, physical, and mental well-being, as the body stays in survival mode.

This fight-or-flight response evolved as an early survival mechanism, but modern psychological stressors like work pressure, financial concerns, or relationship problems can also trigger a reaction. Chronic stress disrupts the natural cycle, sometimes resulting in emotional and physical symptoms like anxiety, depression, fatigue, and insomnia.

Acute Stress Vs. Chronic Stress

Acute stress and chronic stress differ in a few ways. Acute stress refers to a short-term and immediate response to a specific incident that generally subsides once individuals address or resolve the stressor. On the other hand, chronic stress is long-term and ongoing, persisting for weeks, months, or even years.

Unlike acute stress, which tends to be time-limited, chronic or severe stress that builds up over time can be called cumulative stress and have a greater effect on overall well-being. People may experience severe health issues such as anxiety disorders, depression, cardiovascular problems, and weakened immune function.

Chronic Stress Symptoms

Chronic stress can manifest differently depending on the person and situation. Symptoms of severe stress can impact all facets of life, including work performance, relationships, and family dynamics. Individuals struggling with chronic overwhelm may feel hopeless, mentally exhausted, or emotionally drained. In other cases, signs of severe stress may appear as physical symptoms, such as headaches, upset stomach, or muscle tension.

Common mental and physical symptoms of chronic stress include:

• Insomnia
• Lack of focus
• Physical discomfort
• Irritability
• Anger
• Sadness
• Lack of motivation
• Hopelessness
• Decreased sex drive
• Revenge bedtime procrastination
• Decrease or increased appetite
• Headaches
• Gastrointestinal distress
• Nervousness
• Increased anxiety

Examples of Chronic Stress

Chronic stress can stem from various sources. Common chronic stress examples include ongoing work-related pressure, demanding deadlines, a toxic work environment, or constant fear of job loss. Financial difficulties and relationship conflict can also be significant contributors to overwhelm.

Below are examples of chronic stress:

• Emotional stress: Emotional stress can result from various sources, such as caregiving responsibilities, emotional abuse, trauma, grief and loss, or ongoing relationship tension. These factors can contribute to a persistent and long-term emotional strain that leads to chronic stress.
• Relationship stress: Challenges in personal relationships, such as conflicts with a partner, divorce, or family issues, can create chronic stress. Feeling constantly tense, unhappy, or trapped in unhealthy dynamics can significantly impact mental and emotional health.
• Work stress: Persistent pressure, excessive workload, working overtime, toxic work environments, or job insecurity can contribute to chronic stress.
• Environmental stress: Environmental stress can manifest from dysfunctional family dynamics, unsafe or unstable neighborhoods, pollution, natural disasters, or climate change. These factors can create chronic stress via long-term exposure to tension and insecurity.

What Causes Chronic Stress?

Chronic stress can stem from various factors, including ongoing work-related pressure, financial difficulties, relationship issues, health conditions, and traumatic experiences. Continuous exposure to these stressors without adequate coping mechanisms or relief can adversely affect overall well-being and lead to various health problems.

Below are possible causes of chronic stress:

• Caregiving: Taking care of a loved one with chronic illnesses, disabilities, or aging-related needs can lead to ongoing stress due to the physical, emotional, and financial demands of caregiving.
• Parental obligations: Balancing the responsibilities of being a parent, such as providing education, discipline, and unconditional support, can create chronic stress as these demands can be overwhelming.
• Financial difficulties: Struggling with limited income, unemployment, debt, or financial insecurity can generate chronic stress as individuals constantly worry about meeting their financial obligations and maintaining stability.
• Work demands: High workloads, excessive job pressure, long hours, tight deadlines, or a lack of job security can result in chronic stress as individuals constantly feel overwhelmed and pressured to perform or meet expectations.
• Relationship issues: Constant conflict, unresolved issues, or dysfunctional dynamics in personal relationships can lead to ongoing stress and emotional strain.
• Trauma or abuse: Experiencing trauma, including physical, emotional, or sexual abuse, can result in chronic stress as individuals struggle with long-lasting emotional and psychological effects.
• Chronic health conditions: Living with chronic illnesses or conditions can create ongoing stress due to the challenges of managing symptoms, treatments, and the impact on daily life.

Impacts of Chronic Stress

Chronic stress can impact nearly every aspect of your life, whether relationships, work, parental obligations, or self-care. Many times, those struggling with prolonged or extreme stress struggle to set time aside for themselves, often contributing to burnout, impaired functioning, and poor health. Some individuals may misuse substances or avoidance behavior to cope. However, these maladaptive behaviors can lead to long-term complications, such as depression, addiction, relationship conflict, and physical illnesses.

Below are the possible impacts of chronic stress:

• Heart problems: Chronic stress can increase the risk of heart disease, high blood pressure, and heart attacks due to the strain on the cardiovascular system.
• Addiction: Individuals experiencing chronic stress may turn to substances like drugs or alcohol to cope, leading to the development of addictive behaviors and substance use disorders.
• Mental health conditions: Prolonged exposure to chronic stress can contribute to the development or exacerbation of mental health issues. Stress is linked with depression, anxiety, and PTSD.
• Weakened immune system: Chronic stress can suppress the immune system, making individuals more susceptible to illnesses and infections.
• Digestive problems: Stress can lead to digestive issues (i.e., irritable bowel syndrome (IBS), acid reflux, and stomach ulcers) due to the impact of stress hormones on the gastrointestinal system.
• Insomnia: Persistent stress can disrupt sleep patterns and lead to chronic insomnia, exacerbating stress levels and impacting overall health and well-being.
• Cognitive impairments: Chronic stress can affect cognitive functioning, leading to difficulties with focus, concentration, memory, problem-solving, and decision-making.

Chronic Stress Treatment Options

Determining how to recover from chronic stress can be challenging, especially when juggling numerous responsibilities. You may need professional support as you navigate these issues if they significantly impact your mental and physical health. Seeking therapy can be a positive first step, and some individuals may also benefit from medication to treat underlying mental health concerns.

Common treatment options for chronic stress include:

Psychotherapy

A mental health professional can help treat chronic stress and anxiety. The long-term effects of stress can be devastating and leave you feeling depleted and exhausted. Consider seeking early intervention instead of waiting until stress becomes unbearable.

Therapy for stress offers a judgment-free and objective space to talk about your experiences. Many forms of psychotherapy are effective, including CBT for anxiety, mindfulness-based stress reduction (MBSR), and acceptance and commitment therapy (ACT). These approaches can help you identify the underlying thoughts and emotions that fuel your stress, make positive changes, develop solutions, and find relief.

Medication

When determining how to treat chronic stress, a professional may recommend medications to treat co-occurring symptoms of anxiety or depression. Sometimes, therapy alone does not offer symptom relief, but pharmaceutical treatment can help address chemical imbalances that contribute to low mood, fatigue, and sadness. Commonly prescribed medications include antidepressants, sleep aids, or anti-anxiety medications.

How to Deal With Chronic Stress

Chronic stress recovery is a long process for many people, but the outcomes are worth the effort. Many self-help strategies can help you manage stress, such as problem-focused coping skills, physical activity, mindfulness, and setting boundaries. These small steps can significantly reduce the impacts of chronic stress on your mental, emotional, and physical well-being, and help you get out of survival mode.

Below are ways to deal with chronic stress:

• Stay physically active: Exercise is essential when recovering from chronic stress. Regular physical movement improves the stress response, releases feel-good hormones, and reduces symptoms of depression and anxiety.²
• Practice saying no: Many people struggle to say “no” when others request favors or overstep boundaries. Constantly overextending yourself worsens stress, so learn to say no when necessary.
• Eat a healthy diet: Certain foods can impact mood and overall well-being, such as caffeine, sugar, and artificial ingredients. Consider eating more plant-based foods, including complex carbohydrates, protein, healthy fats, and vitamins.
• Focus on getting enough sleep: Sleep and mental health are closely related, as adequate rest allows the body to recharge and heal from the stress of daily life.
• Don’t forget about self-care: Tending your needs is crucial when dealing with chronic stress. Self-care looks different for everyone, but the goal is to engage in activities that bring you joy, relaxation, and comfort.
• Develop time management techniques: Learning time management skills can help combat overwhelm if work or organization-related activities cause stress.
• Use your vacation time: Many overlook the importance of vacation days at work. Remember to use paid time off to plan a fun getaway, whether a big trip or a simple responsibility-free midweek pick-me-up.
• Improve your boundaries: Setting boundaries around what is and is not acceptable can help combat undue stress. Re-evaluate where you spend the most energy and time to determine which activities, people, or situations precede anxiety and overwhelm.

When to Seek Professional Help for Stress

Chronic exposure to stress can leave you vulnerable to many complications. While stress can be a normal response to unexpected, scary, or new experiences, sustaining a stress response for long periods will ultimately impact your health.

Losing interest in activities you once enjoyed, experiencing a lack of pleasure or joy in life, and withdrawing from social interactions can indicate chronic stress and may warrant professional intervention. Additionally, consider consulting your doctor if you have new or worsening physical symptoms such as headaches, stomachaches, muscle tension, chest pain, or other unexplained bodily discomforts.

Below are signs to seek professional help for chronic stress:

• Persistent feelings of anxiety or worry
• Changes in mood or irritability
• Decreased interest in activities
• Physical symptoms
• Difficulty concentrating or memory problems
• Sleep disturbances