Effects of Chronic Stress

Chronic stress refers to prolonged periods of mental stress, which can have lasting effects on the entire body. People who have higher levels of chronic stress are more likely to develop conditions including Depression, diabetes, dementia, heart disease, cancer, and digestive symptoms.

The following diagram shows potential harmful changes in the body as a result of unaddressed chronic stress.

What are the Common Chronic Stressors?

• Information overload from social media and news

• Relationship conflicts and expectations

• Social isolation

• Financial pressures

• Managing chronic illness

• Major life changes

• Work overload

Tips for Reducing Chronic Stress

Optimize your nutrition: Nutrition can help support a healthy stress response. Prioritize healthy protein and fats. Eat a variety of colorful vegetables and fruits

Exercise: Try exercise that combines physical movement with mental relaxation. This includes aerobic exercises such as walking, swimming, cycling, dancing, tai chi, yoga, and strength training.

Deep Breathing: Try breathing exercises to encourage deep breathing, which activates your relaxation response.

Adequate Rest: Prioritize getting adequate sleep. For adults, this means at least 7 to 9 hours of quality sleep each night

Therapy: Talk to a counsellor or therapist.

Meditate: Meditating can help relieve stress. There are many ways to meditate, so find what works for you.

Journaling: Start a gratitude journal. Writing down things that you are grateful for can decrease stress and improve mood

Spend Time Around Nature: Spending time in green spaces and natural environments can decrease stress. Get outside for a walk or go for a hike at a park. Start a garden outside. Create a green space in your home. Consider adding a plant to your space indoors.

Digital detox: Do a digital detox. Limit daily screen time or try to avoid electronic devices for 24 hours, or even a whole weekend

Have a growth mindset accept situations and move ahead.

Prioritize your “to-do” list: Prioritize your top 3 tasks and shift your expectations. Ask for help or hand-off tasks others can take on

Socialize with supportive friends or family: Having people who listen and care can help decrease stressful situations

Consider music therapy: Listening to different types of music creates different effects in the body. With music therapy, music is tailored to decrease stress by creating calmness and relaxation. Search for a practitioner near you who specializes in this.

Day-to-day stress may be unavoidable, but it does not have to turn into chronic unaddressed stress that negatively impacts your health. There are many ways to manage stress – from daily activities like deep breathing to longer-term strategies like counselling. Finding a variety of techniques that work for you will help you build resilience and support your overall wellbeing for years to come.