Chronic Stress

Chronic stress erodes our resiliency, taking a toll on physical and mental health, and contributes to sky-high rates of chronic illness. 

75%

of patients have experienced at least one symptom of stress in the last month

40%

of American adults have two or more chronic diseases

19%

of American adults who had COVID-19 in the past report still experiencing "long COVID" symptoms.

Stress that lasts for weeks or months indicate chronic stress.

Chronic stress can impact your overall health. One risk is high blood pressure, also known as hypertension. For example, studies have shown that chronic stress is associated with a hypertension (or high blood pressure). Furthermore, some risks can snowball into others: Hypertension, for example, can raise your risk for other health problems, such as heart attack or stroke.

Similarly, the hormone cortisol—which gets released during chronic stress—may also lead to cravings of sweets and fats. As we all know, unhealthy eating can also raise your risk for obesity or other chronic diseases.

Tips for Managing Chronic Stress-

Successful management of chronic stress can vary from person to person; what works for you may not for someone else. Here are some stress-busting tips may help you cope with stress:

Get active. Physical activity can positively affect your mood and reduce stress. Walking is a great way to start, but if you want something more invigorating, try a heart-pumping aerobic activity like jogging, dance, or swimming. Just make sure you check with your doctor first.

Try tai-chi or other relaxation exercises. Activities like tai-chi, yoga, meditation, or breathing exercises may take you out of your comfort zone, but they can be a worthwhile experience for many people. For example, one study among older individuals published in The Journals of Gerontology found that tai chi helped reduce participants’ stressful feelings while increasing positive emotions.

Prioritize your sleep. Getting enough sleep is important for many areas of your health and wellbeing, and its benefits on stress management are no different. When you sleep, your brain unpacks much of the day’s activities and stressors during the various phases of sleep, including rapid-eye-movement. These tips from the Centers for Disease Control and Preventioncan help train your brain to sleep longer and better for optimal health benefits.

Focus on what you can change. Having a sense of control can help you feel more grounded. Some things we can’t control, like the weather. Others, like planning what you have for dinner tonight, can give you a center of gravity in an unsure time.

Give yourself some grace. It’s okay if your patience slips or you’re not able to release stressful feelings as well as others. Kindness can go a long way, particularly when you’re giving it to yourself.

Avoid self-isolation. Surround yourself with a support network of people who care about your wellbeing, and use that network (in a safe, socially-distanced way) when you need it.