What Is Chronic Stress? Definition, Symptoms And Treatment

 

While chronic stress can negatively impact your physical health and emotional well-being, there are treatment options to aid in your healing and recovery. When seeking treatment, Dr. Emily Stone, a licensed marriage and family therapist in Austin, Texas, emphasizes the importance of taking a holistic approach, noting that “all parts of us need nurturing in order to heal.”

The following treatments can be effective in mitigating chronic stress.

Cognitive Behavioral Therapy

Dr. Holly Schiff, a psychologist in Greenwich, Connecticut, recommends a therapeutic method called cognitive behavioral therapy (CBT). “We use [CBT] to help patients learn to identify negative thought patterns that contribute to chronic stress,” she says. “Our goal is to help individuals modify their behaviors, thoughts and feelings concerning stressors and change them to be more realistic, helpful ones.”

Regular Exercise

Research shows that regular exercise can help keep cortisol levels in check. In fact, even short periods of daily movement can reduce stress levels and improve cognitive function impacted by prolonged tension. For this reason, Dr. Stone urges those struggling with chronic stress to engage in simple movement each day, such as a 20-minute walk.

Relaxation Techniques

“In some cases, you might not be able to remove or minimize stress,” says Dr. Priyanka. “So then you start to focus on finding ways to cope with it better.”

A number of relaxation strategies have been shown to ease the effects of chronic stress, such as yoga, prayer, guided imagery, mindfulness meditation and deep breathing. These activities result in decreased cortisol levels, research suggests.

Healthy Eating

What you eat can affect how you respond to stress and anxiety. Several studies suggest the more people eat a Western or highly processed diet, the higher their risk of depression and anxiety. Conversely, those who consume a Mediterranean diet—mostly produce, fish and healthy fats—are less likely to develop a mental disorder.

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“When and how you eat matters,” adds Dr. Stone. “When you eat affects your blood sugar levels, which also influences your cortisol levels.” To stay in balance, Dr. Stone recommends eating smaller, high-protein meals every three hours to avoid drops in blood sugar.

Support From Family and Friends

Leaning on family and friends can help shield you from the negative effects of chronic stress. While some people may shy away from social interaction during high-tension periods, science shows building a reliable support system can boost resilience to stressful triggers.