Stress is a normal part of life, but it can start affecting your mind and body when it becomes constant. Out of all the stress types, chronic stress is the worst and most widely affecting as it is ongoing and lasts for weeks, months, or even years. It can lead to anxiety, depression, sleep issues, and even health problems like high blood pressure and a weak immune system.
April is Stress Awareness Month, and it’s important to break the cycle of stress for a healthier, more fulfilling life. One of the most effective ways is therapies that can reduce chronic stress and regulate negative thinking patterns. Therapeutic approaches like Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), Dialectical Behavioural Therapy (DBT), and mindfulness practices offer practical strategies to regulate your mental health and emotions.
In this blog, we’ll discuss what actual chronic stress is and how psychological therapies can help you lead a more balanced life.
What is Chronic Stress?
Chronic stress is a long-term condition that impacts mental and physical health. Unlike acute stress, which is temporary, chronic stress lasts for a longer time and disrupts normal body functioning. It increases the risk of anxiety, stress, and depression and weakens the immune system.
Chronic disease doesn’t go away on its own; effective and healthy ways are needed for proper treatment and cure.
Common Causes of Chronic Stress
Stress doesn’t come from a single event; multiple factors and reasons are involved. Here are some of the listed reasons:
1. Work-related stress
- High workload, tight deadlines, job insecurity
- Difficult relationships with coworkers
- Lack of work-life balance
2. Financial pressure
- Unexpected finances or financial stability
- Worrying about future financial security
- Struggling with day-to-day expenses
3. Relationship problems
- Ongoing conflicts with partner, family member, or friend
- Divorce, separation, and loss of a loved one
- Lack of emotional support in personal relationships
4. Health problems
- Managing a chronic illness or pain
- Caring for sick loved one
- Excessive medical bills and treatments
5. Social factors
- Feeling isolated or lacking a support system
- Exposure to violence, discrimination, and social injustice
- Sudden economic downturns or pandemic
How Chronic Stress Affects Mental Health
Chronic stress has a long-lasting impact on mental health and directly affects overall well-being. It influences thoughts and emotions, often leading to irritability and behavioural changes. Below are listed ways how excessive stress can significantly affect mental well being.
1. Increased risk of anxiety and depression
When an individual experiences chronic stress, the brain remains in a constant state of alert, leading to excessive worry and a persistent feeling of helplessness. This lowers serotonin and dopamine levels (the ‘happiness hormones’), which are responsible for mood regulation, increasing the risk of depression.
2. Emotional dysregulation
Excessive stress makes it harder for an individual to manage and control emotions and leads to frequent mood swings, irritability, and frustration. It becomes harder to focus, make decisions, and retain information, and it results in a decrease in overall productivity.
3. Sleep disturbances
Poor sleep is the most common reason for stress. Chronic stress can cause insomnia or restlessness due to an overactive mind and affects regular sleep patterns. It creates a vicious cycle of emotional thoughts that affects cognitive function and overall mental health.
4. Increased risk of burnout
Long-term mental stress can lead to mental exhaustion, therefore, simple tasks may feel overwhelming. Excessive burnout can cause detachment, low motivation, and a sense of disconnection from work or personal life.
5. Lack of focus and memory issues
Continuous overthinking and stress increase the level of the stress hormone cortisol in the body. This can impair memory, reduce concentration on daily tasks, and make it harder to focus and retain information.
For more insights on how to manage stress effectively, read our blog: Ways to Manage Stress
Role of Therapy in Managing Chronic Stress
Therapy is the most effective way to manage your stress and break the cycle of unwanted thoughts. It helps individuals understand their stress triggers and develop healthier coping mechanisms. It is needed before unusual stress can turn into serious mental and physical illness.
1. Identify stress triggers
Therapy helps individuals to find the root cause of their problems, whether they arise from work, relationships, or personal expectations. It helps to find unhelpful thought patterns, such as negative self-talk and overthinking, that may worsen the stress.
2. Build emotional resilience
Emotional resilience is a healthy habit to adapt, recover, and thrive in stressful situations. Therefore, therapy plays a crucial role in helping individuals build resilience by effective strategies to manage emotions, cope with challenges and maintain a balanced mindset. Learning to accept life’s situations can reduce the emotional burden of stress.
3. Developing healthy coping strategies
Therapists teach practical techniques to manage emotions, improve problem-solving, and enhance emotional resilience. With effective relaxation techniques, an individual can effectively manage his time and set boundaries to make daily stress more manageable.
4. Preventing long-term mental health issues
Without proper care, chronic stress can lead to anxiety, depression, and burnout that affects daily activities. Therapy assists with mental and emotional balance before stress leads to serious health complications.
Several therapy approaches are highly effective in stress management, some of them are listed below:
Cognitive Behavioural Therapy (CBT): Helps change negative thought patterns and develop healthy coping strategies.
Acceptance and Commitment Therapy (ACT): Encourages mindfulness and acceptance to reduce stress resistance.
Dialectical Behaviour Therapy (DBT): Focuses on emotional regulation and distress tolerance.
Mindfulness-Based Therapy: Teaches relaxation techniques and present-moment awareness to reduce stress.
Summing Up
Chronic stress can be challenging, but it doesn’t have to control your life. By understanding the causes and choosing effective therapy, you can break the stressful cycle of vicious thoughts. Therapies offer proven strategies to manage stress, build emotional resilience, and develop healthier coping strategies.
This Stress Awareness Month, take the opportunity to prioritise your mental health. Your mental health matters, and you don’t have to compromise or neglect it. With the right support, you can navigate it with confidence and live a healthier life.
Break the Cycle of Stress and Start Your Healing Journey!
Dr Deepak Kavita-Knights: A renowned Clinical Psychologist in Windsore, Berkshire provides
- Personalised Therapy for Stress & Anxiety
- Evidence-Based Approaches: CBT, ACT, DBT & Mindfulness
- Support for a Healthier, Balanced Life
