Understanding chronic stress: Symptoms, causes and practical ways to manage it

We all experience short bursts of stress every day, but when it becomes a constant feeling, it can turn chronic and negatively affect both mental and physical health.

What comes to mind when you think of stress? Is it your boss reminding you of an approaching deadline? Or maybe it’s those mornings when you’re already running late and stuck in traffic? Perhaps it’s the thought of giving a speech in front of a large audience. These situations are known as stressors, external or internal events that trigger a biological stress response in the body, known as the „fight or flight response“. You might begin to sweat, your heart starts pounding and your breath quickens. It can be helpful in short bursts but detrimental if prolonged.

As someone who gets overwhelmed easily, I know the feeling of being stuck in a constant state of fight or flight all too well—and how it impacts almost every aspect of my life. In this post, I’ll walk you through what chronic stress can look like, the signs to watch for, and how it might affect your health over time. Plus, I’ll share some practical tips and personal strategies that have helped me regain control and reduce stress.

The stress response

Acute stress is the immediate response to a stressful event. This could be time pressure, an accident or an argument. It’s a temporary, challenging situation that triggers a stress response in the body but lasts for only a short period of time.

When faced with stressors, the body releases stress hormones such as cortisol and adrenaline. These hormones activate the sympathetic nervous system, leading to physiological changes such as elevated heart rate, muscle tension, increased blood flow to the periphery, and hightened mental allertness. These reactions prepare the body to deal with challenging situations and allow us to engage in more intense physical activity than usual.

This fight or flight response evolved as a survival mechanism to help us deal with dangerous situations and typically fades when the threat is over. However, in todays fast-paced world, we often remain in this hightened state due to constant pressure and if experienced over an extended time period, stress can become chronic.

When stress becomes chronic

When exposed to stress over a long period, cortisol levels remain elevated, and the body‘s response becomes maladaptive. This ongoing stress can lead to a wide range of health issues that affect the entire body.

Various circumstances can contribute to chronic stress. Some of the common causes are:

A demanding job
Financial worries
Dealing with a chronic illness
Relationship problems
Mental health issues
Safety concearn
Traumatic events

Chronic stress manifests differently for each of us, but there are common signs to watch out for. If you’re experiencing ongoing stress, you may notice the following symptoms:

Irritability: Frequent feelings of frustration or being easily upset.
Fatigue: A constant sense of exhaustion, even after rest.
Sleep disturbances: Difficulty falling asleep, staying asleep, or waking up feeling unrefreshed.
Changes in appetite: Increased or decreased hunger, often leading to changes in eating habits.
Difficulty concentrating: Trouble focusing on tasks or making decisions.

Over time, prolonged stress can contribute to a both physical and mental health problems. Some of the potential effects include:

Heart disease
Obesity
Depression
Anxiety
Diabetis
Chronic fatigue syndrom
Digestive issues

Chronic stress affects the body…

Constant exposure to cortisol affects all systems of the body, including the immune system, cardio vascular system and energy metabolism.

While short-term stress (such as from physical excercise) can activate and enhance the immune system, prolonged stress has the opposite effect, suppressing immune function. This makes it harder for the body to recover from illness and can also lead to autoimmune diseases and inflammation.

The cardiovascular system responds to chronic stress by increasing blood pressure and heartrate. In addition, people under constant stress tend to engage in unhealthy coping behaviours like smoking, overeating and moving less which further contributes to poor heart health.

Chronic stress also disrupts energy metabolism, affecting glucose metabolism, fat storage, and appetite regulation. Elevated cortisol and adrenaline levels alter how glucose is availabile and distributed throughout the body, often leading to increased appetite, visceral fat accumulation, and weight gain. This, in turn, increases the risk of obesity, metabolic syndrome, type 2 diabetes, and cardiovascular disease.

… and the brain

Chronic stress can also change the structure of the brain. Research has shown that constantly high levels of cortisol affect brain areas such as the hippocampus, amygdala and frontal cortex. These regions of the brain play a key roles in memory processing and emotional regulation. As a result, chronic stress can impair brain function making it harder to concentrate, make decisions, and regulate emotions.

Dealing with stress

Everyone experiences stress in a different way so managing it is all about finding what works for you. I know that the idea of making changes in order to reduce stress can feel overwhelming in the moment, but in the long run, it’s an investment that’s truly worth it.

The first crucial step in conquering chronic stress is identifying its source. Reflect on the last time you felt stressed – What triggered it? How did your body respond? Did you notice physical symptoms, like a racing heart or tight muscles? Once you gain a clearer understanding of your personal stressors, you can begin to either avoid them or develop healthier ways to cope.

One effective way to track and understand your stress is by keeping a stress log. Whether in a notebook or on a digital platform, record your stress level on a scale from 1 to 10, note the event that triggered your stress, and reflect on both your mental and physical reactions (thoughts, emotions, and body sensations).

Try doing this as part of your regular journaling routine, or set a specific time each day to log your stress. This practice not only helps you spot patterns but also trains you to recognize early signs of stress, making it easier to intervene before it builds up.

Here are some practical strategies to reduce and manage stress:

Establish a routine

From eating regularly to a stable sleep schedule, maintaining a daily structure can help you feel more organized and in control. While not everyone thrives of routine, it can be incredibly helpful during times of unpredictability, uncertainty, and stress. I’ve found that going to bed and waking up at roughly the same time every day, along with having a calming evening routine, has made a huge difference in the quality of my sleep.

Move your body

Physical activity, in any form, can relieve stress and improve your overall well-being. What’s most important is finding a type of movement you enjoy and making it a regular part of your routine. Whether it’s a 15-minute walk during your lunch break, playing tennis in the evening, or cycling on weekends, the key is consistency and enjoyment.

Connect with others

It has been shown, that people with a strong social support system are better equipped to manage stress. Social interaction – especially face-to-face – stimulates the release of hormones that promote relaxation and enhance positive emotions. As an introvert, I tend to withdraw and isolate myself when stress hits. While I do value my alone time, I’ve found that stepping out of my own head often helps. Sometimes that means calling my sister for a chat, and other times it’s joining a group exercise class. Finding the right balance between alone time and social connection can make all the difference in handling stress.

Practice mindfulness

Mindfulness exercises such as meditation, breathing, and yoga, helps you focus on the present moment, increasing awareness of your thoughts, emotions, and sensations to manage them more effectively. This is probably the area I struggle with the most. And again – not everything will work for everyone. Despite being a yoga teacher and having tried breathing exercises and guided meditations many times, it’s still challenging for me to sit down and actually do them. And when I do, sometimes it helps, and sometimes it doesn’t. Recently, I’ve been exploring somatic exercises and experimenting with different approaches to find what works best for me.

Mind your nutrition

Chronic stress can disrupt eating patterns, but what you eat also plays a significant role in how you manage stress. When our bodies aren’t properly nourished, the effects of stress can be even more impactful.

Whether you tend to eat more or less when stressed, maintaining a balanced diet and eating regularly is essential. To avoid long periods without food, try preparing snacks in advance or schedule a dedicated lunch break during busy days.

Additionally, if you find yourself reaching for coffee a lot during stressful moments, consider swapping that cup for some rest. Or a calming herbal tea. Caffeine can give you a temporary boost, but it can also increase anxiety and disrupt your sleep, making stress harder to manage in the long run.

… and finally: seek professional support

While these self-help tips are useful, it can also be beneficial to speak with a healthcare professional. You could mention your stress at your next doctor’s appointment or schedule a session with a counselor. Your doctor might recommend antidepressants or medication to help with sleep, while therapy can provide a safe space to process your feelings and develop strategies to manage stress. It can help you understand the root causes and find effective ways to cope, which can lead to long-term improvements in both your mental and physical well-being. Don’t hesitate te reach out for help if you or a loved one are struggling.

Moving forward in small steps

If you’re currently dealing with a lot of stress, know that it can get better. Taking steps to manage it can feel overwhelming, but you don’t need to do everything at once. Start with one small change you can implement today, and build from there. You don’t have to change your entire life—sometimes, even small adjustments can make a big difference. And if you feel like you need more support, don’t hesitate to reach out to a healthcare professional who can guide you on your journey to managing stress more effectively.