Cumulative Stress: Signs, Effects, & How to Cope

What Is Cumulative Stress?

Cumulative stress is a specific type of stress that results from accumulated stress, an ongoing buildup of multiple stressors over time. It can lead to a significant impact on an individual’s emotional and physical health. When difficult events pile up on one another, it can feel like you’re fully in survival mode without much resolution in sight.²

Subsequently, cumulative stress can manifest in numerous different symptoms, including physical fatigue, headaches, irritability, and emotional exhaustion. Some people also attempt to numb their discomfort using mood-altering substances like drugs or alcohol. With that said, it’s important to recognize and address cumulative stress by implementing stress management techniques like meditation, gratitude, and other forms of self-care in daily life.

Cumulative Stress Vs Acute Stress

Acute stress refers to the immediate reactions after a specific trauma. Acute stress can result in acute stress disorder, which refers to experiencing PTSD symptoms that occur between 3-30 days after the trauma (and resolve within that month). Cumulative stress does not always have a defined beginning or end, and the symptoms can fluctuate in type and intensity over several months or years.

Cumulative Stress Vs Chronic Stress

Chronic stress refers to a continuous feeling of stress that is persistent and relatively unwavering. Cumulative stress can result in chronic stress. However, chronic stress can occur even when someone does not experience a sequence of stressful events. For example, someone might experience chronic stress in response to one specific stressor. That said, the terms are often used interchangeably because they are so similar.

Causes of Cumulative Stress

Everyday stressors, even if they feel seemingly insignificant or manageable on their own, can accumulate to create a larger impact. Likewise, if you have a lot going on at the same time, it’s easy to feel emotionally overwhelmed. You may be experiencing cumulative stress if you feel like you can’t ever catch a break in life or that “one bad thing keeps happening after the next.”

Some common causes of cumulative stress include:

• Work
• School
• Family responsibilities
• Economic issues
• Health concerns
• Life transitions
• Grief and loss
• Mental health issues
• Friendship concerns
• Intimate relationship problems
• Trauma symptoms

Signs & Symptoms of Cumulative Stress

The effects of cumulative stress can sometimes be insidious. People may not realize how stressed they are until they take a step back or their life circumstances change. Some can quickly note how the stress feels in their body. They may also recognize how cumulative stress magnifies symptoms of depression, anxiety, or other mental health concerns.

Physical Cumulative Stress Reactions

Research shows that cumulative stress may impact all systems of the body. Unlike acute stress, where symptoms resolve quickly, such physical symptoms may linger and result in serious health consequences. Cumulative stress is associated with elevated blood pressure and an increased risk of stroke and heart attack. It’s also linked with metabolic disorders and autoimmune diseases.³

Common physical symptoms of cumulative stress include:

• Headaches
• Fatigue
• Changes in appetite
• Increased sense of pain and aches
• Insomnia or excessive sleepiness
• Panic attacks
• Gastrointestinal distress
• Sexual dysfunction

Psychological Symptoms of Cumulative Stress

Cumulative stress also coincides with numerous psychological symptoms. In cases of acute stress, these psychological symptoms may spike but then resolve quickly. Cumulative stress, however, may result in more pervasive symptoms, and it can worsen symptoms of other mental health issues, including mood disorders, anxiety disorders, eating disorders, substance use disorders, and more.

Common psychological symptoms of cumulative stress include:⁴

• Irritability
• Anxiety
• Decreased motivation
• Increased impulsivity
• Low self-esteem
• Depression
• Poor concentration
• Mood swings
• Paranoia/hypervigilance
• Dissociation
• Suicidal thoughts

Long-Term Effects of Cumulative Stress

The long-term effects of unaddressed cumulative stress can wreak havoc on someone’s health. The body releases cortisol and other stress hormones in response to stress. But excess cortisol is associated with a myriad of health concerns, including headaches, sleep problems, concentration and memory problems, gastrointestinal issues, and heightened blood pressure risk.⁵

Stress is also a risk factor for mental health issues. People with mental health conditions often find it more challenging to manage their symptoms when experiencing cumulative stress. Similarly, cumulative stress may also worsen their usual symptoms. This can perpetuate a vicious cycle that can result in apathy, frustration, hopelessness, or withdrawal from others.

Does Cumulative Stress Cause Anxiety Disorders?

Anxiety disorders are among the most common mental illnesses worldwide. Researchers have not established one specific cause of any mental illness. Instead, they have pinpointed various risk factors that may increase someone’s likelihood of developing a particular condition. Genetics, temperament, and environment can all play a role in shaping anxiety disorders.

That said, there is research also supporting that stress inherently comes with rumination and worry, which lend a hand to anxiety disorders. In addition, particular types of stressful life events related to family issues and physical health, may predict the onset of anxiety.⁶ It’s common for people with cumulative stress to also have an anxiety disorder.

How to Cope With Cumulative Stress

Coping with cumulative stress can be challenging. The specific strategies and coping mechanisms that will work best for you will largely depend on your individual circumstances. You may not be able to change parts of your life you don’t like. However, focusing on what you can control may still help alleviate some of the sharpness of your current stress.

It may be helpful to start by making small changes. Many people find that orienting themselves to a routine each day gives them a sense of predictability. Others also find it invaluable to build their support system. Having people to lean on reminds you that you’re not alone and that you can connect with others when you’re having a hard time.

Some coping methods for cumulative stress include:

• Time management: Honing in on time management may help reduce cumulative stress. This can be important if you have a very busy schedule or several competing demands at the same time. You can start by reading books about time management to strengthen this skill.
• Set boundaries: Learning how to set boundaries can help if you arbitrarily put too many things on your plate. Learning how to say no can be hard at first, but it can free up your time and emotional resources significantly.
• Practice self-care: Practicing self-care can help you feel better about yourself and your relationships. Self-care comes in many forms, but it refers to taking deliberate actions to honor your emotional and physical well-being.
• Exercise: Physical activity can reduce stress levels and promote overall emotional well-being. Even short spurts of movement can help improve your mood.
• Practice mindfulness meditation: Try to cultivate staying in the present moment as much as possible. Commit to meditating for just a few minutes each day to start building this skill.
• Set technology limits: Doom scrolling or spending too much time on social media may worsen stress. Set limits around screen time and try to stay away from your devices close to bedtime.
• Limit or avoid mood-altering substances: Be mindful of the impact of alcohol, caffeine, nicotine, and other drugs on your mood. While they may temporarily relieve stress, it’s easy to become dependent on these substances. Moreover, numbing your emotions does not take them away or lessen their impact.
• Ask for help: Reach out for support or delegate when possible. We are social creatures, and it’s an essential life skill to learn how to both give and accept help from others.
• Get enough rest: Stress can affect the quantity and quality of your sleep. With that, try to optimize your sleep hygiene by going to bed at the same time each night and ensuring that you have a comfortable, soothing environment for resting.
• Practice self-compassion: Cumulative stress is often a reaction to events outside of your control. Self-compassion means embracing self-kindness and trying to treat yourself lovingly and gently during hard times.

Treatment Options for Cumulative Stress

In addition to coping strategies and lifestyle changes, professional support can help you manage the impacts of cumulative stress. Therapy for stress often focuses on understanding your specific stress symptoms and teaching you different ways to cope with your emotions. It may also help you unpack earlier sources of trauma or adversity that impact how you react to stress today.

Common types of therapy for stress include:

• Cognitive behavioral therapy (CBT): CBT can help you change negative thoughts to improve your overall emotional states. This supports reframing stressful situations and may cultivate more optimism and/or feelings of empowerment.
• Mindfulness-based cognitive therapies: Mindfulness-based CBT blends cognitive-behavioral interventions with mindfulness. This combination can help reduce stress by changing thoughts and increasing the ability to stay in the present moment.
• Eye movement desensitization and reprocessing (EMDR): EMDR can help treat traumatic memories and anxiety-related symptoms. It may be helpful for improving overall emotional well-being.
• Interpersonal therapy (IPT): Interpersonal therapy focuses on resolving interpersonal conflict, which can often be a core issue associated with cumulative stress. By improving the quality of your relationships, you can feel better in daily life.
• Psychodynamic therapy: Psychodynamic therapy delves into how past relationships or experiences affect current functioning. Resolving unconscious material may help you feel less stressed.
• Group therapy: Group therapy utilizes peer support to help people overcome specific issues and/or process their feelings. This can be used as a standalone or adjunct treatment to individual therapy.

When to Seek Professional Help for Cumulative Stress

Cumulative stress does not happen overnight, but the symptoms can spike suddenly and cause you to feel overwhelmed, out of control, and exhausted. Working with a therapist can help you manage these symptoms and feel supported as you navigate daily life. It’s important to find a therapist you trust and feel comfortable talking to.

You can look for a therapist in many ways. If you plan to use your insurance to help subsidize the cost, look for a provider who is in-network with your current healthcare plan. You can also narrow down your options by using an online therapist directory to filter your preferences, location, and desired specialties.