Stress is a necessary and useful part of life; it’s the body’s response to anything that requires energy and attention. Seemingly benign events like getting stuck in traffic or preparing for a presentation at work can cause stress. However, unlike acute stress, when the demands exceed our ability to cope with them, chronic stress is caused by long-term exposure to stressors.
Consequences of chronic stress
The consequences of chronic stress can be severe and include anxiety, depression, irritability, poor concentration and memory recall, loss of appetite, fatigue, and insomnia. And if the body’s demand for energy is not met, it may start to break down its own tissues – a process that leads to disease and ultimately to death.
Stress is the body’s means of responding to any demand for change. Every day, we are exposed to demands like managing time and balancing work and family responsibilities, which cause stress.
When these normal messages are sent by the brain, they increase heart rate; dilated pupils; tighten muscles; shut off digestive processes; narrow blood vessels; and increase blood pressure, which helps us better deal with the stressor. But when we’re exposed to chronic stress from trying to meet never-ending demands, the body is being flooded with constant messages, causing it to become “stuck” in a permanent state of high activation.
Unchecked chronic stress can lead to serious health conditions like anxiety and depression, irritability, poor concentration and memory recall, loss of appetite, fatigue, insomnia and more. And if the body’s demand for energy is not met, it may start to break down its own tissues – a process that leads to disease and ultimately to death.
Fortunately, there are many ways we can manage chronic stress.
Ways to manage chronic stress
Physical activity
Physical activity is the most effective way to prevent and reduce chronic stress. With research showing that exercise can increase relaxation, promote better sleep, boost energy levels and elevate mood, it’s easy to see why regular physical activity is so important when it comes to reducing stress.
Meditation
Another effective way to manage stress is through meditation, which has been found to decrease the levels of cortisol – a key hormone in the body’s stress response. Meditation can also affect parts of the brain associated with mood and cognition components of anxiety and depression. It’s important to note that attempting to meditate while under acute stress will not yield beneficial results.
Taking a Break
Spending time outdoors is also an effective way to reduce stress. The physical and psychological benefits of spending time outdoors have been well established through research. Often, this involves nothing more than taking a short walk after dinner or going for a swim as part of your morning routine. Many people find that their favorite form of exercise is a great way to manage stress.
Therapy
For some people, stress can feel overwhelming and they may be more comfortable using therapy to help manage their stress. Cognitive-behavioral therapy (CBT) is an evidence-based approach that can help you regain your mental health by identifying harmful ways of thinking about everyday problems. With this type of therapy, you’ll learn how to identify your negative thinking and change those patterns. If you’re concerned about the price, online therapy is an option that can help some people save money, as well as provide anonymity. The piece here can walk you through all information in terms of benefits, downsides and the cost of online therapy.
Stress management strategies like physical activity, meditation, and spending time outdoors are effective ways to manage stress. For some, therapy may be the right choice.