Many people experience daily stress from work, family, finances, and other responsibilities. While our physiological stress response is supposed to protect us from immediate threats, chronic stress can take a serious toll on the body. In today’s blog, we will describe the effects of chronic stress and outline steps for decreasing daily stress levels.
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The Science Behind Stress
Your body’s “fight or flight” response, once essential for survival, still kicks in today– except now, it reacts to deadlines and daily pressures instead of physical dangers. Our bodies are wired to efficiently and effectively handle small spurts of stress. However, we run into a problem when that stress becomes long-term. Chronic stress can affect different parts of the body in different ways:
- Heart: Chronic stress can lead to prolonged increase in heart rate and blood pressure, which can subsequently increase risk of hypertension, heart attack, or stroke.
- Hormones and Nervous System: When faced with perceived threat, our hypothalamus, the brain region responsible for maintaining homeostasis, releases two main stress hormones: adrenaline and cortisol. Adrenaline increases your heart rate, blood pressure, and energy, while cortisol raises glucose levels. Chronic stress overworks this system and can cause an imbalance between alertness and relaxation.
- Muscles: Constant muscle tension may contribute to headaches, back pain, and joint discomfort.
- Breathing: Shortness of breath and rapid breathing can worsen respiratory conditions like asthma and may trigger panic attacks.
- Gut Health: Stress can affect eating habits and digestion and lead to changes in gut bacteria. This can trigger bloating, pain, or acid reflux.
- Reproductive System: For women, chronic stress can cause irregular or painful menstrual cycles, as well as worsen premenstrual symptoms. Both men and women may experience decreased sex drive, fertility, and a higher chance of infection.
Although many of these side effects can be concerning, they serve as reminders that it may be time to manage stress and prioritize mental wellness.
How to Manage Chronic Stress
Reducing daily stress doesn’t require drastic changes – small, intentional adjustments can make a big difference. Here are some simple steps for decreasing daily stress levels and their physiological impact:
- Prioritize Physical Health: Maintain a balanced diet , engage in regular exercise, and establish a consistent sleep routine.
- Practice Relaxation Techniques: Meditation, yoga, and journaling can help calm the nervous system.
- Manage Responsibilities Effectively: Break tasks into smaller steps, delegate when possible, and set realistic goals.
- Stay Connected: Prioritize socialization with friends and family and get involved in your community. Volunteering can be a great way to meet new people and try new things!
Making small, consistent changes to your daily routine can help you handle stress more effectively. If you feel overwhelmed, consider seeking professional support—our therapists at Relucent are here to help! Our team offers support for a range of concerns, including trauma counseling, in a safe and compassionate environment. Contact us today to schedule a free 15-minute phone consultation or to schedule your first appointment.
