Written by Victoria Pilon, MSW Intern
It’s common to experience small amounts of stress every day. Whether you have a deadline to meet, responsibilities to balance, a tricky relationship to navigate or just a regular challenge to deal with, this kind of stress isn’t necessarily bad. It can motivate us to act and solve problems. However, what happens if that stress stops feeling temporary and starts to take over your life? That’s when it becomes chronic stress. And it’s something you may need help to tackle.
Chronic stress warning signs
Here are some things that may show you have chronic stress:
- You’re constantly exhausted, even after a good night sleep: It’s normal to feel tired after a long, busy week. However, if you’re always tired or physically drained, regardless of whether you sleep well or not, it can be a sign of chronic stress.
- Mood changes: Do you get home from a busy day at work and find little things are bothering you more than they should? Many people assume they’re just having a bad day or a hard time right now, but persistent changes in your mood deserve attention.
- You avoid spending time with others: When stress becomes overwhelming, many people pull away from friends, family and activities that normally help them feel connected. While a break to recharge isn’t necessarily a bad thing, if it becomes commonplace, it might be a sign there’s a problem.
- You can’t switch off your mind: Ongoing chronic stress can keep our nervous system in a state of high alert, ready to respond to an emergency. Some describe this as feeling like they’re “always on.” If this happens all the time, it can lead to fatigue, exhaustion and an inability to disconnect.
- Physical symptoms are becoming more frequent: Some people experience migraines or an upset stomach when their stress is high. If these happen once in awhile, they probably aren’t a major concern. But if they happen more often, it can be a sign to slow down and think about what your stress level is at.
Small ways to reduce or cope with chronic stress
Once we notice how ongoing stress affects our lives, there are small steps you can take to reduce the effect of stress and take care of yourself.
- Regular self check-ins: Stop for a minute and ask yourself, ‘how am I feeling?’ Or ‘what is my stress level at?’ Regular check-ins like this allows us to connect and notice how we’re moving through life, to reevaluate concerns when we notice them rather than waiting for more obvious signs.
- Create small moments for recovery: Stress management is about more than reducing stressors; it’s also an opportunity for recovery. This can include taking a deep breathe, being mindful about what’s going on with our body and brain and bringing awareness to the positive things in our lives. Doing so for even a few minutes can be enough to signal safety and calm our nervous system, making it easier to manage day-to-day stress.
- Reconnect with supportive people: When stress increases, connection often decreases. Yet social support is one of the best ways to protect your mental health. You don’t have to carry everything alone.
- Pay attention to your basic needs: When we’re overwhelmed, the first things to disappear are often the things that help us cope.
- Rest: This may seem obvious, but taking time to rest, relax and recuperate can have a significant effect on how we feel.
- Ask for help: Many people wait until they are in crisis or at the end of their rope before reaching out for support or help. Support doesn’t have to be a last resort. Seeking support early can prevent stress from becoming something more difficult to manage later. Stress is a normal part of being human, but living with chronic stress doesn’t have to be.
Talking with mental health professionals can help with:
- Understanding the factors affecting your stress
- Developing coping strategies and skills
- Improving work/life balance.
- Building resilience and self compassion.
Remember: If stress becomes too much, you’re not alone. Support is available to help you get back to the life you deserve.