Symptoms of Chronic Stress and Treatments
Medically reviewed by Steven Gans, MD
Chronic stress is feeling pressured and overwhelmed over a long period. While occasional stress can provide you with the energy and focus needed to achieve more, ongoing stress can be detrimental to your health. This is because being stressed triggers the release of hormones called cortisol and adrenaline (epinephrine) that alter the way your brain and body function.
Among other things, chronic stress has damaging effects on your blood vessels, increasing the risk of high blood pressure and heart disease It can also affect moods and sexual function while increasing the risk of stomach ulcers and upper respiratory infections.
This article describes the symptoms, causes, and complications of chronic stress. It also looks at how chronic stress is diagnosed and treated and what can be done to prevent it.
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The Biology of Stress
Stress is the body's natural response to physical and psychological challenges or threats. It is part of a survival mechanism known as the "fight or flight" response in which hormones are released to provide the body with the energy and resources needed to either face the threat or flee it.
The release of these "stress hormones"—called cortisol and adrenaline—triggers physiological changes to address the real or perceived threat.
When the flight-or-fight response is triggered:.
The heart beats faster to increase blood flow.
Breathing quickens and deepens to increase blood oxygen levels.
Blood vessels constrict (narrow) to reroute blood flow to the muscles.
Glucose (blood sugar) is released from the liver to fuel muscles.
Pupils dilate (widen) so that you can see better in the dark.
Digestion slows to redirect energy resources to the muscles.
Your body breaks into a sweat to keep it from overheating.
When the threat is over, the body will return to its natural balanced state. Stress under these circumstances is known as acute stress.
What Is Chronic Stress?
While stress is generally acute, rising and falling in response to stressors, there are times when the body will react as if the threat is ever-present. This is chronic stress.
With chronic stress, the persistent elevation of stress hormones throws the body off its natural balanced state. Over time, this can affect the body in adverse ways:
The persistent constriction of blood vessels can cause them to narrow and harden. The increased blood pressure can start to affect the kidneys and liver as well.
Persistently high glucose levels reduce the body's sensitivity to insulin (the hormone that regulates glucose), making blood sugar harder to control.
Because you burn more energy with stress, your appetite for food (including sweet, fatty, and salty foods) increases, leading to weight gain.
Changes in the gastrointestinal system can lead to digestive problems and injury.
The inflammatory effects of stress hormones can start to affect the brain, moods, and thinking.
The persistent activation of the immune response can cause it to weaken over time, leading to immune "fatigue." This lowers the body's ability to fight infection, particularly viral infections.
How Common Is Chronic Stress?
According to the American Institute of Stress, 55% of people in the United States experience daily stress. Chronic stress is especially common in workplaces, with 94% of employees reporting work-related stress. Of these, 63% report wanting to quit their jobs because of stress.
Types of Chronic Stress
By definition, stress is chronic when it persists for weeks or months. The stress may be psycholological (related to the mind), physiological (related to the body), or both. Oftentimes, physiological stress (such as managing a severe illness) can lead to psychological stress.
Examples of psychological and physiological stressors associated with chronic stress include:
Psychological Stress
Being overworked
Financial hardship
Living in a noisy or chaotic environment
Relationship problems
Death of a loved one
Major changes in life (including a new job, home, or baby)
Loneliness
Marriage or divorce
Lack of work/life balance
Anxiety or anxiety disorders
Physiological Stress
A major illness, like cancer
A chronic illness, including chronic pain
Pregnancy
Obesity
Malnutrition
General poor health status
Substance use, including alcohol abuse
Heavy manual labor
Working in pollution, including industrial pollutants
Frequent long-distant air travel
Causes of Chronic Stress
Chronic stress does not affect all people equally. Certain social and psychological factors can predispose you to chronic stress, including:
Poverty
Financial hardship
Racism and discrimination
Living with a chronic illness
Lack of access to healthcare
Childhood abuse or trauma
Being a caregiver
Living with depression
Living in a stressful or unsafe environment
Socially isolation
Alcohol or substance abuse
Related: Minority Stress and Health Disparities
Symptoms of Chronic Stress
Over the short term, chronic stress can induce many of the same symptoms of acute stress, albeit for longer periods. These include:
Increased heart rate
Muscle tension
Agitation or edginess
Stomach upset or queasiness
Diarrhea
But what makes chronic stress distinct is that its symptoms are the result of prolonged exposure to cortisol and adrenaline. Over time, this can cause damage to organ systems, both directly and indirectly, leading to a cascade of possible symptoms, such as:
Dizziness
Chest pains
Muscle spasms
Abdominal cramps
Back or shoulder pain
Nausea or vomiting
Stress eating and weight gain
Forgetfulness
Loss of concentration
Complications of Chronic Stress
Left unchecked, chronic stress can start to impact multiple organ systems, including the brain, cardiovascular system, reproductive tract, and digestive tract.
Possible complications of chronic stress include:
Hypertension (high blood pressure)
Atherosclerosis (hardening of arteries)
Increased risk of heart attack or stroke
Increased risk of upper respiratory infection
How Stress Causes Ulcers
The relationship between stress and stomach ulcers is strong. Chronic stress increases the secretion of stomach acids, in part because the normal balance of the digestive tract has been disrupted. High stomach acids, in turn, contribute to the formation of stomach ulcers.
The risk is further increased if you take nonsteroidal anti-inflammatory drugs (NSAIDs) like aspirin, Advil (ibuprofen), or Aleve (naproxen), perhaps to manage stress-related headaches or symptoms like muscle pain. These drugs can promote ulcers and bleeding.
Diagnosing Chronic Stress
Chronic stress is not diagnosed in the same way as high blood pressure or anxiety. It is a characteristic used to describe a primary or contributing factor of a stress-related condition, like high blood pressure.
As such, chronic stress may be described if an evaluation by a healthcare provider reveals physical symptoms like high blood pressure, muscle pain, heart palpitations, and tension headaches accompanied by:
A lack of mental and physical energy
Impaired concentration and memory
Rapid, exaggerated changes in mood
Sleep problems
The healthcare provider may order tests to exclude other possible causes of your symptoms such as Cushing's syndrome, a rare disorder caused by the chronic elevation of cortisol.
How Is Chronic Stress Treated?
The approach to stress management is often multifaceted, including lifestyle changes, social support efforts, mindfulness, and seeking professional help.
Lifestyle
Some lifestyle changes you can make to help combat stress include:
Eating a variety of nutritious foods regularly
Being physically active
Getting enough good quality sleep
Social Support
Social support efforts that can help combat stress include:
Spending time with friends and family
Engaging in physical affection with loved ones or pets
Joining a support group online or in-person
Getting involved in the community by taking classes, volunteering, or joining clubs
Relaxation
Though it's easier said than done, relaxing can reduce stress. Some relaxation techniques include:
Mind-body approaches such as mindfulness, deep breathing, guided imagery, muscle relaxation, meditation, or yoga
Being creative or engaging in activities you enjoy, such as music, dance, reading, writing, crafting, or gardening
Letting out your emotions by laughing or crying
Other Practical Ways to Reduce Stress
Getting practical about how your lifestyle influences your stress levels can help. Ways to do this include:
Identify your stressors
Look for solutions
Make a plan in advance for how to manage stress when it arises
Professional Help
Chronic stress can't always be effectively managed on your own. A mental health professional can help you with strategies through:
Psychodynamic psychotherapy
Depending on symptoms, antidepressant or anti-anxiety medication may also be prescribed. Discuss medication options with your healthcare provider if you think they could benefit your stress management plan.
Summary
Stress can be acute, chronic, or episodic. In the short term, stress is beneficial, allowing us to react to threatening situations and build resiliency. Chronic stress, however, is not helpful and can cause health concerns such as mental health conditions, gastrointestinal discomfort, and sleep difficulties. It is also associated with several health conditions, including heart disease and diabetes.
Approaches to chronic stress management include lifestyle practices, relaxation techniques, and social support. Some people may also find it helpful to see a healthcare provider or mental health professional.
Read the original article on Verywell Health.
