It’s 2026, we’re back to work, study, new year family life or, let’s face it, all three, and the world around us seems to be flying faster than ever before. Stress, when we sit back and consider it, seems like a bit of a given. And whilst for most of us that’s likely absolutely a reality, it’s not to say that stress per say is always a blanket negative.
As an adaptive response, stress acts as a means of readying our body for that challenge that might be mentally or physically coming our way. Cortisol hits the blood stream, energy reserves are directed to our muscles, and the brain gears up areas that manage action, reaction and emotion. Of course, that’s great if we need the sudden boost to help us run for the 7am bus we’ve nearly missed, but what about stress that doesn’t fade?
What is chronic stress?
Chronic stress relates to a mind and body that are in near constant fight or flight over prolonged periods. Where that readiness of the body and its alarm bell, has been ringing over months (even years!) due to high levels of chronic stress and demands, or a system that’s stuck in stress mode even after the active stressor is long gone.
Signs of chronic stress often include:
- Irritability
- A chronic sense of fatigue and tiredness, regardless of sleep or rest
- Low mood, or easily triggered emotions
- Headaches
- Stomach and gut issues
- Muscular tension and tightness
- Loss of enjoyment in things we once loved
- Frequent viral illnesses or flare ups of chronic disease
- Struggles with focus and mental performance
It’s common for the signs above to creep in slowly. As chronic, even background, levels of stress continue to tick away it’s often difficult to notice a change or link how they’re feeling to chronic stress.
Key tips for reducing chronic stress
Managing chronic stress best comes with a two-pronged approach. It’s in managing chronic stress that might already be there, but also future-proofing and protecting the mind and body so that chronic stress doesn’t lock in to begin with.
It’s vital to see your doctor and get individual advice if you’re worried about stress levels and your health, but the following tips can be great places to start to help ease the load of chronic stress day to day.
1. Taking Stock:
Taking a moment to stop and reflect on how we’re currently feeling, and whether an element of chronic stress might be a factor, is vital. Recognising we’re in chronic fight or flight mode is always step number one in actioning steps to help improve things.
2. Prioritising Rest:
It often feels counter intuitive to ease back more or rest when we’re in the grips of chronic stress, but taking action to protect time each week that’s solely for rest is an important step. Schedule time that’s just for rest, relaxation or time away from work or demands.
3. Restructuring Goals & Demands:
Rest and support for the body are all well and good, but when we’re overwhelmed with huge demands, heavy workloads or conflicting responsibilities, lowering stress might feel easier said than done. Support from a counsellor, psychologist or even a trusted colleague to help reorganise and prioritise current demands, goals and to do’s can really help.
4. Mind Fuel:
Chronic stress can often lower our appetite, ramp up cravings and impact gut health. Pushing back by protecting regular daily meals, balanced nutrition and opting for nutrient rich, whole, foods has been shown to help stop the spiral and protect the brain and body.
5. Moving More:
Physical activity and movement are powerful mediators of stress relief, and within both brain and body research now strongly shows that protecting time for some form of daily movement (even a walk, a yoga session or a light swim) can help buffer back on chronic stress.