Disclaimer: The neuroscience articles on this website were written by students studying psychology and neuroscience. They are intended for informational purposes only and should not be considered professional advice from a licensed psychologist or neuroscientist. For personalized advice and treatment, please consult with a qualified healthcare professional.

Now you know how people tend to react to stress, but what is stress? The World Health Organization states: “Stress can be defined as a state of worry or mental tension caused by a difficult situation.” Stress is something that everyone deals with, but when regular everyday stress becomes something that you deal with constantly, it can become a health concern. Chronic stress can have an impact on your physical health as well as your mental health. Have you ever noticed a time when you were so stressed that you had a headache, a stomachache, or had trouble sleeping? When you are faced with a lot of high stress for a significant period of time, it can begin to cause a more long-term effect on your health.

What is chronic stress?

Chronic stress is a diagnosable condition that results from a large amount of time spent in a stressful situation. This might include someone who has been living in unstable conditions, someone living with a dysfunctional family, or someone in an extremely over demanding job. People who have been through significant trauma or loss may also experience chronic stress from experiencing a time where they lived in a stressful and traumatic situation. This is because they are used to the uncertainty of an unstable situation. Can you think of a time when you were stressed for a long time about a situation that was affecting your life?

Why should I care about my stress levels?

If you live with very high stress levels and you don’t work to reduce them, chronic stress can lead to other, more serious, health conditions. These can include mood disorders, anxiety disorders, obesity, hypertension, type 2 diabetes, heart disease, and addiction. It is important to have regular health screenings to help catch and prevent these other conditions. Even if you aren’t faced with one of these bigger health concerns, you don’t need to go through life with constant anxiety headaches and stomachaches, or trouble sleeping every night. If you have gone through trauma, you may already feel the effects of chronic stress on your life. It is important to take care of yourself and use stress-reducing techniques if the symptoms of stress are impacting your life.

How can I reduce my stress?

You can reduce your stress by taking good care of yourself. Eat healthy and well-balanced meals, get regular exercise, and aim to get at least eight hours of sleep every night. You can also reduce your stress by setting realistic goals for yourself and developing step-by-step plans to achieve those goals. For example, you could make a to-do list at the beginning of each day to manage your daily tasks, and you could have a second to-do list that keeps track of your weekly or monthly tasks. Don’t overcommit yourself. Sometimes you have to say no to some things so that you can have time to rest, and you can be able to give more of yourself to the projects or events you do say “yes” to. You may be able to think of a time when you had too many commitments, like working multiple jobs or working too many hours while also attending school. Someone who attends school every day and works every evening would have a hard time keeping up with homework, and may have a hard time staying alert at work too. This person would be able to do a better job at work and also do better in school if they reduce their hours at work, or reduce their class load, to allow them more time to rest and recharge. It’s hard to give your best when you are too exhausted and stressed from taking on too many responsibilities.

What can I learn from this? How can I respond to stressful situations?

When you are faced with a stressful situation, the first thing you should do is take several deep, metered breaths. Breathe in while you silently count to 8. Hold your breath for another 8 seconds, and breathe out for 8 seconds. Repeat for as long as you need until you feel more regulated. You will be able to tell when you are feeling regulated because your heart rate will return to its normal speed and you will not feel anxious. This breathing exercise will help calm your nervous system and keep your body from going into the fight or flight response. Once you are calm, you will be able to think clearly to figure out the best way to deal with the stressful situation. Talk to a friend, a therapist, or another trusted adult who can help support you and reduce your stress. If you feel like you are separating from the situation, use a grounding technique like the 5-4-3-2-1 technique. To do this, look around the room and name 5 things you can see, 4 things you can hear, 3 things you can feel, 2 things you can smell, and 1 thing you can taste. This will help you feel more present in the situation so you are better able to figure out your next steps. If you feel like you can’t gain control over your stress using relaxation techniques and a support network, seek care from a medical professional who can diagnose and treat your chronic stress.

Overview

Everybody deals with stress, but people who deal with a lot of stress every day for long periods of time sometimes develop chronic stress. Chronic stress is a diagnosable medical condition that can lead to more serious health issues if it is not treated. Often, people who have experienced trauma also experience the kind of stress that leads to chronic stress. You can work to reduce your stress by taking deep breaths, taking care of yourself, and building a support network of friends, coworkers, medical professionals, and other trusted adults. If that does not feel like it is enough to manage your stress levels, seek care from a medical professional who can help you learn to manage and reduce your stress.