How to manage chronic stress for better physical health

The stress response is integral to human survival. It signals that we should stay alert to threats. It activates our ‘flight or fight’ response. So it helps us to act quickly in the face of danger.

In pre-historic times, this physical response to immediate threats could make the difference between life and death. But in modern times, our stressors are typically less immediate and not usually ‘deadly’. For example, while they vary today we often have money worries, work pressure, mental load, tech anxiety, social issues, parenting overwhelm and even burnout.

But while these stressors are more subtle (than a charging mammoth, for example) they’re more often persistent. This means that rather than the immediate threat passing and our bodies being able to return to regulation, we’re more likely to feel stressed for an extended period of time.

This persistent, long-term stress is known as chronic stress. And it can have devasting effects on our physical health. But we can learn how to better manage chronic stress.

How stress impacts your body

First, it’s important to understand

When we experience stress, we have an immediate physical reaction. This response can include:

The trick is that usually we’re able to return to our ‘basal’ rate, or base line nervous system once the threat passes and our initial surge of stress hormones pass. This is our body putting the brakes on stress, recognising that there is no longer a threat. Unfortunately, chronic low-level stress leads our brains to continue to perceive danger, and so our bodies continue to release some stress hormones, including cortisol. So our body stays revved up and on high alert. And it’s this that creates all the health problems that come from chronic stress.

How chronic stress can harm our health

When we can’t put the brakes on stress, it can become chronic. With prolonged or chronic stress we might experience a huge number of negative physical impacts including:

And you have an increased risk of other health issues such as cardiovascular disease, anxiety and depression.

Clearly, there’s an overwhelming amount of data suggesting that chronic stress harms our health. So what can we do it about it? How can we manage chronic stress?

How to manage chronic stress

1. Lifestyle changes

We know you’ve heard this one before, but it’s worth repeating if you want to reduce stress. Lifestyle changes can make a significant difference to your stress levels.

Establishing a better sleep routine, reducing alcohol intake, exercising regularly, and eating a less-processed and more nutrient-dense diet can help. Setting time aside for self-care and practising stress-reduction techniques can also have a profound impact.

Try getting into nature regularly, journalling, music or art therapy, meditation, breathwork, yoga, massage, or repeating positive affirmations. These help you to elicit your relaxation response which can counter stress.

You’ll find a wealth of suggestions online – try out a few options to learn what works best for you.

2. Delegate

There’s no such thing as ‘having it all’. We can only do what we can with the resources and time we have. So, some days we may feel completely overwhelmed and struggle to take care of all the things on our to-do lists.

A simple way to reduce your overwhelm is to make a list of all your responsibilities and tasks. This could be at home, at work, or perhaps both. Wherever you’re feeling particularly stressed.

Next, circle the tasks that are important, you do well and you enjoy completing. Cross off any non-essential tasks that could actually be overlooked. Then highlight any areas that could be outsourced.

For example, at home you might find yourself tidying the house every night after everyone else is in bed. This is a task you could share with your kids and spouse earlier in the evening. Or perhaps something that could be completed less frequently.

The key when delegating is to clearly communicate your expectations. In this case, you could chart each family member’s duties and when they need to complete them.

3. Set boundaries

Is your source of stress related to carrying the mental load at home or burnout at work? If you’re feeling overwhelmed in an area of your life, this is a clue you need to set better boundaries.

Maybe you need to chat with your boss about the extra work you’re completing after-hours to improve your work/life balance. Or perhaps you need to talk to your spouse about sharing more of the chores at home. Or it could even be a friend or family member placing too many expectations on you.

We all have the right to set boundaries in our own lives. Communicate calmly and clearly, use ‘I’ statements and try to avoid placing blame on others.

4. Reach out to your support network

An important part of learning how to manage chronic stress is sharing how you’re feeling. Sometimes simply naming your feelings and identifying the issue can help.

Having an honest conversation with a trusted friend or family member will help you to feel less alone. They may be able to share their own experiences or offer strategies that worked for them. But ultimately, creating that feeling of connection should provide some comfort.

5. Seek professional advice on how to manage chronic stress

If you’re still feeling worried about how to manage chronic stress, seek support from a professional. A qualified psychologist will have many tools and strategies to share with you.

Chronic stress will usually mean your stressors are persistent over a prolonged time. An experienced clinician will be able to work with you to develop a plan to manage these triggers.

If you’d like more information on how to manage chronic stress, please get in touch with the Young Minds Network. Our team of experienced clinicians operate from a variety of locations across Brisbane. Online therapy may even be a better option for you.