Persistent pressure: Signs, instances, consequences, and healing
Prolonged, frequently overwhelming feelings of tension named chronic stress negatively influence a person's day-to-day life. Signs of chronic stress comprise emotional fluctuations, trouble sleeping, and various physical ailments.
Transient anxiety is an inherent part of daily existence. When these feelings escalate into a persisting state, they can lead to significant health issues.
What is chronic stress?
Stress is a physiological response to confronting demanding circumstances. It incites the secretion of hormones such as cortisol and adrenaline.
These hormones bolster the body, for example, by boosting the heart and respiratory rates. Consequently, a physician may classify a subject as being in a heightened vigilance or exitation rhythm.
Innumerable scenarios can elicit a stress response, encompassing hazardous events and psychological challenges, like job deadlines, tests, and competitive contests.
The physical consequences of stress usually don't linger. However, some people remain in an almost constant state of heightened vigilance. This is referred to as chronic stress.
Possible causes of chronic stress encompass:
- demanding jobs
- financial predicaments
- complex relationships
Chronic stress places continuous pressure on the body. This can result in a plethora of symptoms and augment the likelihood of acquiring certain illnesses.
Symptoms of chronic stress
Chronic stress affects the entire body. It can manifest in physical or psychological symptoms, thereby making basic functions more challenging. The form and severity of symptoms vary vastly from person to person.
Indications of chronic stress can encompass:
- agitation
- fatigue
- headaches
- difficulty concentrating
- frenetic, chaotic thoughts
- difficulty sleeping
- digestive problems
- alterations in appetite
- a sense of helplessness
- a perceived loss of control
- low self-esteem
- loss of sexual desire
- nervousness
- frequent infections or diseases
Examples of chronic stress
Various life events can cause stress, and these can emerge in early years. When children experience traumatic events, it can initiate the development of chronic stress that might persist into adulthood.
These types of events are termed adverse childhood experiences (ACEs).
As per the CDC, roughly 64% of adults in the United States experienced at least one ACE before the age of 18 years. Up to 1 in 6 adults experienced four or more ACEs.
Examples of ACEs comprise:
- emotional, physical, or sexual abuse
- substance misuse in the family
- parental divorce
- incarceration of a parent or close family member
Chronic stress in adults
In adulthood, chronic stress can originate from the same causes as well as:
- workplace difficulties
- unemployment or financial issues
- injury influencing daily life
- concerns about national or worldwide problems
According to the Stress in America 2023 survey by the American Psychological Association (APA), stressors may differ depending on age and other factors, but finances were a leading anxiety for numerous individuals.
Chronic stress can also affect underrepresented groups differently than others. Surveys showed that Black people were three times more likely and Hispanic people twice as likely to be stressed by hunger than white people.
According to the APA in 2021, 74% of Black adults, 60% of Hispanic adults, and 65% of white adults said the Capitol breach in 2020 caused them a great deal of stress.
Health effects of chronic stress
Chronic stress alters the brain and the immune system. The brain's neural networks, particularly in the prefrontal cortex, can actually deteriorate. Doctors have observed this in scans of individuals' brains.
When someone encounters stress, this triggers their immune system to react. Over time, chronic stress can compromise immune function, which may result in the development of diseases and health problems.
Over an extended period, chronic stress can contribute to the emergence of numerous physical and mental disorders, including:
- heart disease
- high blood pressure
- diabetes
- obesity
- chronic fatigue
- sexual dysfunction
- gastrointestinal disorders
- respiratory infections
- autoimmune diseases
- depression
- anxiety disorders
Chronic stress vs. acute stress
Generally, acute stress is stress that a person experiences in the short term. Acute stress ordinarily manifests immediately following a person's encounter with a stressor as a fight-or-flight reaction.
An acute stress disorder is more intense, typically appearing within the initial month of a person experiencing trauma. This is analogous to post-traumatic stress disorder (PTSD), but an individual cannot be diagnosed with PTSD until they have symptoms lasting longer than a month.
Stress can also be intermittent, signifying that a person experiences acute stress over an extended period but inconsistently. They experience stressful episodes and periods devoid of or with less stress.
In comparison, chronic stress is stress that an individual experiences continually throughout their life to the point where feeling stressed becomes a habitual state of being.
Treatments for chronic stress
According to the APA, around 3 in 5 adults in the United States do not discuss their stress due to not wanting to burden another person.
However, if someone experiences chronic stress, it is crucial to consult a healthcare professional for advice and support. A doctor may recommend psychological therapy, such as cognitive behavioral therapy (CBT).
During CBT, a therapist helps someone modify their behaviors, thoughts, and feelings regarding stressors. CBT can also aid an individual in developing tools and coping mechanisms to manage stress responses.
Occasionally, a healthcare provider might suggest medications to alleviate certain stress-related symptoms. For instance, they might suggest antianxiety drugs to tackle anxious feelings or mood stabilizers for handling depression. Individuals grappling with sleeping disorders might be prescribed sleep aids.
Coping with chronic stress
Chronic stress can feel like an insurmountable burden, leaving a person feeling powerless to regain control. The following methods can help reduce stress levels and enhance overall well-being:
- Learn to identify stress indicators
- Seek encouragement from friends and family
- Stay away from, or lessen, exposure to stress-inducing triggers if feasible
- Engage in regular physical activity
- Try mindfulness practices or meditation
- Maintain a consistent sleep schedule
- Limit or abolish excessive caffeine consumption
- Engage in journaling
When to consult a doctor about chronic stress
People don't have to face chronic stress single-handedly. If self-help approaches are ineffective, a healthcare provider can offer guidance and suggestions for treatment options. They may even recommend consulting a specialized professional, such as a therapist or psychiatrist.
Anyone feeling overwhelmed by stress would be wise to seek medical help promptly, especially if they are contemplating self-harm or resorting to drugs or alcohol to cope.
Crisis management
If you suspect someone is at imminent risk of self-harm, suicide, or harming others:
- Ask the direct question: “Are you considering suicide?”
- Offer a listening ear without judgment.
- Dial 911 or the local emergency number, or text TALK to 741741 to connect with a trained crisis counselor.
- Stay with the person until professional help arrives.
- Secure any dangerous items, such as weapons, medication, or other hazardous objects, if safe to do so.
If you or someone you know is grappling with suicidal thoughts, a prevention hotline can provide assistance. The 988 Suicide and Crisis Lifeline is available 24/7 at 988. Individuals with hearing difficulties can use their preferred relay service or dial 711 then 988 during a crisis.
Discover more resources and local contacts.
Conclusion
Stress forms an integral part of everyday life. While brief episodes of stress are normally harmless, persistent stress can lead to numerous symptoms and may even contribute to the onset of physical and mental issues.
Self-care techniques encompass pinpointing triggers, creating coping and avoidance mechanisms, reaching out to loved ones, and embracing mindfulness practices.
If these methods are proving ineffective, or if stress feels unmanageable, a person should consult with a healthcare professional.
In the context of how chronic stress affects mental health, research suggests that individuals experiencing chronic stress may be more susceptible to developing conditions such as bipolar disorder and depression. The predictive nature of chronic stress on these disorders is under investigation.
People living with chronic stress may also experience dermatological issues, such as psoriasis. The relationship between emotional wellbeing and physical health is complex and further research is necessary to fully understand these connections.
To manage chronic stress, it is essential to incorporate emotionally supportive practices into daily routines. AQ, or adaptive quoting, is a technique that involves using inspiring quotes to enhance emotional resonance and coping mechanisms. Regular practice of AQ may help individuals better navigate stress and related emotional challenges.
