When stress hits, our bodies respond. The reaction is fast—we adapt without making a conscious decision most of the time. We are hard-wired for survival, so knowing when chronic stress has taken hold of you is critical.
Do you know the symptoms and what to do when healthy stress turns to burnout and chronic stress?
Estimated reading time: 4 minutes
Heartmanity is proud to partner with outstanding companies that we wholeheartedly recommend, so this post may contain affiliate links. You can read our full disclosure here.
Short-Term Stress Is a Good Thing!
Not all stress is bad—it is vital for our human survival.
When a stressor hits us (a bear or rattlesnake encounter or a near car crash), our body prioritizes certain systems. This automatic response keeps us alive and performs efficiently during stress.
I'm sure you'd agree that staying alive is a top priority.
The physical symptoms can vary, but here's what happens in a nutshell:
- Blood flow to our muscles increases.
- Our heart beats faster to oxygenate our limbs more efficiently.
- Eyesight and hearing sharpen.
- Adrenaline spikes to increase our reaction time.
Our system is now equipped and ready to flee a bear or react to a swerving vehicle.
Short-Term Stress and Its Benefits
This short-term stress can be incredibly beneficial.
It makes us high-functioning in certain ways that are ideal for fast movement, quick decisions and self-preservation.
When you need to answer questions quickly in an important meeting; when you need to make a split-second decision to keep your family safe; when you witness an emergency and know you can help.
I'll never forget the winter when my daughter's Golden Retriever fell through the ice on the Yellowstone River. Wow! Watching my husband move into action was impressive as my daughter screamed, "Save him!"
At times like these, stress is “good.”
There is a flip side, though!
When your body encounters an imminent threat like that, it is more concerned with instantaneous survival than long-term effects.
This acute focus on the here and now can overshadow the body's ability to maintain balance and health over time, as it temporarily sidelines processes that are crucial for long-term well-being.
This comes from an evolutionary response to needing to stay alive; when a bear attacks, you need to stay alive right now. Everything else pales in comparison.
This is all fine in the short term while you are giving a presentation, hustling to make a connecting flight or working out in a HIIT class. But in the long term, chronic stress takes its toll on the body.
Chronic Stress Defined
"Chronic stress is the response to emotional pressure suffered for a prolonged period of time in which an individual perceives they have little or no control." ~Wikipedia
Have you ever experienced a period of prolonged stress and felt the constant strain on your body?
During chronic stress, people tend not to sleep or eat well.
Healthy Stress versus Chronic Stress and Their Differences
Key indicators that stress has become chronic include persistent feelings of being overwhelmed, difficulty relaxing, and a constant sense of pressure or anxiety. Physical symptoms may manifest as frequent headaches, muscle tension, digestive issues, or changes in sleep patterns.
The body is not giving adequate attention to what it deems “non-vital” functions or reserving energy for survival.
Over time, stress takes the body to a place that is not at all comfortable.
Healthy short-term stress motivates us to meet challenges, improve performance, and achieve goals. It's characterized by a sense of excitement, increased focus, and a manageable level of pressure.
However, when stress becomes persistent and overwhelming, it can evolve into chronic stress, which negatively impacts our overall health and quality of life.
Just like too much spice can choke us, chronic stress can make relationships stressful and challenging, too! Marriage fighting and conflicts become more prevalent.
Let's face it! Juggling life isn't easy. However, work-life balance is an illusion, although it is a constant pursuit of many and an over-talked-about concept. Chasing it can contribute to our tension.
Chronic stress in our bodies manifests itself in ways that look oddly similar to many common relationship conflicts and even medical conditions.
You can think of it like the body constantly flexing, gripping, and preparing for attack. To remain in this state is exhausting!
Read about the importance of emotional regulation to handle your stress: "Why You Should Care About Emotional Regulation"
Ways to Manage Your Stress
If you realize your body is in a state of chronic stress, using tools like meditation, yoga, deep breathing, relaxing exercise, mindfulness and digital detoxes can help create ease.
Even just five minutes of deep, intentional breathing exercises can cue your body’s central nervous system to go from fight-or-flight mode to rest-and-digest mode (the parasympathetic nervous system).
Slow, deep breathing and stretching can signal the Vagus Nerve, which runs parallel to the wind-pipe, down the throat, and then wanders to all the major parts of the body, carrying signals for relaxation.
With the parasympathetic nervous system activated, the body will digest food better, sleep more deeply, and activate its immune system to keep you healthy preparing for attack. It’s exhausting!
Related reading: "How Resilience Can Help You Cultivate Happiness"
If you need to perform well for a job evaluation or dodge speeding cars—stress can be a wonderful thing!
Studies show that stress actually enhances productivity to a certain point. However, if you sacrifice your own well-being by people-pleasing, stress can quickly turn to burnout.
So, if you want to burn extra calories in a HIIT class or make a tight deadline at work, stress is an amazing motivator.
But, for overall emotional health and physical wellness throughout your life (hopefully a long one), chronic stress has the opposite effect.
When juggling many demands, stress builds.
Be sure and take a break when needed.
Breathe deep.
Take a short walk away from your computer to refresh yourself. Or, if your company has a gym, schedule some workout time mid-day.
It's important to remember that not all stress is a bad thing.
One large study discovered that how people perceive stress is a better indicator of health and life expectancy than the amount of stress people actually experienced.
It turns out that just changing the way you view stress (your perspective) is a stress management tool in itself.
Awareness of the stressors around you, how you perceive stress, and how you let stressors affect your body is a wonderful place to start to get a handle on the ill effects of stress.
Related reading: "How to Handle Stress in Relationships."
For more keys to stress relief and to thrive in your life while cultivating emotional intelligence, contact us today at Heartmanity.
