Understanding Chronic Stress
Stress is often described as a feeling of being overwhelmed, worried or run-down. Stress can affect people of all ages, genders and circumstances and can lead to both physical and psychological health issues. By definition, stress is any uncomfortable “emotional experience accompanied by predictable biochemical, physiological and behavioral changes.”i Some stress can be beneficial at times, producing a boost that provides the drive and energy to help people get through situations like exams or work deadlines. However, an extreme amount of stress can have health consequences and adversely affect the immune, cardiovascular, neuroendocrine and central nervous systems.ii
In addition, an extreme amount of stress can take a severe emotional toll. While people can overcome minor episodes of stress by tapping into their body’s natural defenses to adapt to changing situations, excessive chronic stress, which is constant and persists over an extended period of time, can be psychologically and physically debilitating.
Unlike everyday stressors, which can be managed with healthy stress management behaviors, untreated chronic stress can result in health conditions including anxiety, insomnia, muscle pain, high blood pressure and a weakened immune system.iii Research shows that stress can contribute to the development of major illnesses or conditions, such as heart disease, depression and obesity.iv According to a 2010 survey by the American Psychological Association (APA), health care providers are more likely to advise adults to reduce their stress levels when they consider their health as fair or poor than if they rate their health as excellent or good. Some studies have even suggested that unhealthy chronic stress management, such as over-consuming “comfort” foods, has contributed to the growing obesity epidemic.v The APA survey also found that obese adults were more than twice as likely than normal-weight adults to have been told by a health professional to reduce their stress levels.
The consequences of chronic stress are serious, particularly as it contributes to anxiety and depression. People who suffer from depression and anxiety are at twice the risk for heart disease than people without these conditions.vi Additionally, people exposed to chronic stress are at a heightened risk of developing a drug addiction.vii
Many Americans who experience prolonged stress are not making the lifestyle changes necessary to reduce stress and ultimately prevent health problems. Research has shown that chronic stress is treatable with appropriate interventions such as therapy or medication.viii
Chronic stress can occur in response to everyday stressors that are ignored or poorly managed as well as to exposure to traumatic events. Improving lifestyle and behavioral choices are essential steps toward increasing overall health and avoiding chronic stress. If you feel as though your everyday stress level is impacting your daily routine, reaching out to a friend or relative may help you to work through some of your stressors and start taking better care of yourself. In addition, eating a healthy diet, engaging in physical activity and enhancing both the amount and quality of your sleep may be beneficial.
Studies have illustrated a strong link between insomnia and chronic stress.ix According to APA’s Stress in America: Our Health at Risk survey, more than 40 percent of all adults say they lie awake at night because of stress. Experts recommend going to bed at a regular time each night, striving for at least seven to eight hours of sleep and eliminating distractions such as television and computers from the bedroom.
The key to managing stress is recognizing and changing the behaviors that cause it. However, changing your behavior can be challenging. Taking one small step to reduce your stress and improve your emotional health, such as going on a daily walk, can have a beneficial effect. Being active is a small but powerful change you can make to manage stress. Physical activity increases your body’s production of feel-good endorphins, a type of neurotransmitter in the brain, and helps in treating mild forms of depression and anxiety.x But remember, if a high stress level continues for a long period of time, it is important to reach out to a licensed mental health professional who can help you to overcome the barriers that are stopping you from living a healthy life and managing stress effectively. A mental health professional, such as a psychologist, can help you identify behaviors and situations that are contributing to your consistently high stress level and assist you in making lasting lifestyle changes.
For additional information on stress, visit the Psychology Help Center.
