Prolonged stress

What is long-term stress?

Prolonged stress occurs when a person has a high level of stress without sufficient recovery over a long period of time. It is different from acute stress, which is the body’s immediate response to a challenge or threat.

Short-term stress is not dangerous to our health if it is accompanied by recovery. However, long-term stress can have both physical and psychological consequences and is linked to a range of health problems.

If you have symptoms of prolonged stress, it is a good idea to seek help. Treatment can also act as a preventive measure for avoiding serious problems.

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What happens to the body during prolonged stress?

Long-term stress activates several biological processes with negative effects on physical and psychological health. The HPA (hypothalamic-pituitary-adrenal) axis is a central system in the body that plays a crucial role in stress response and the regulation of many bodily functions such as digestion, the immune system, mood and energy expenditure.

Among other things, it regulates cortisol and adrenaline, important hormones for managing activation and stress. Under prolonged stress, this biological function can become unbalanced, cortisol levels can remain high, and there can be negative health consequences. Prolonged stress can increase the risk of heart problems such as heart attack, stroke, type 2 diabetes and high blood pressure. You may also experience neck, shoulder and back pain. You may also have problems with fertility and menstruation.

There are also other problems that can develop as a result of prolonged stress, including difficulty concentrating, anxiety and depression. Sleep disorders are also common. Fatigue syndrome is a consequence of prolonged stress and can take time to recover from. If you have many symptoms of long-term stress, it is important to seek help to break the pattern and improve your quality of life.

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What are the risks of long-term stress?

Long-term stress carries many risks that affect both physical and mental health. These range from cardiovascular disease to immune dysfunction and diabetes. You can also develop other mental health problems such as anxiety, depression and sleep problems. Stress has a ripple effect and it is therefore important to seek help to break this pattern. Stress does not have to develop into fatigue syndrome or more severe illness; it can be changed and prevented.

Long-term and short-term stress

When we activate ourselves and focus our energy on something, we can experience a stress response. The evolutionary ‘fight or flight’ response kicks in, which we have been using since homo sapiens emerged. The brain reacts to threats, but in today’s world, instead of being afraid of predators, we may be overwhelmed at work and afraid of failure, or feel inadequate in other ways. Short-term stress is not dangerous and is part of being human, but what can be problematic is if we live with the stress constantly for a long time. We operate at high speed and might manage initially, but over time severe symptoms appear. This is why it is so important to review how you live, what you value, and how you can recover.

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Why Lavendla?

Stress and fatigue syndrome

Fatigue syndrome is a condition that occurs after a prolonged period of sustained stress with insufficient recovery. It is a medical diagnosis and should initially be assessed by a doctor. A person who is exhausted feels extremely tired and unable to cope with everyday life and responsibilities. This condition affects physical and mental health, and is common in situations where stressors are constant and prolonged, often in work environments but also in other life contexts. There are often multiple factors involved and recovery can be long, but it is possible with the right treatment.

Managing stress – finding a balance between stress and recovery

To manage long-term stress, the first step is to become aware of the problem. For some, it becomes apparent when they reach exhaustion and can’t go to work, but it doesn’t have to go that far. Milder stress problems can also cause a reduction in quality of life so it is important to work on prevention as well.

If you have mild or moderate problems, you can seek help from a psychologist who will use Cognitive Behavioural Therapy (CBT) for stress management. This includes working with a stress diary to see how stress affects your daily life, and various cognitive techniques to examine values and beliefs related to your behaviour. You will also work on learning how to manage emotions related to performance and setting boundaries. CBT also works on increasing restorative behaviours in everyday life.

Newer forms of CBT, such as Acceptance and Commitment Therapy (ACT), can be helpful for stress as it focuses on what you value in life as well as mindfulness. There are also other mindfulness-based treatments such as Mindfulness-Based Stress Reduction (MBSR), which is an evidence-based group treatment for managing stress and fatigue. If you have been diagnosed with fatigue, you often need to change your lifestyle quite a lot and be careful not to end up there again.

If you have more severe symptoms of stress, you should contact your GP for a health assessment.

When should you consider a psychologist?

If you are experiencing too much stress in your life and it is affecting your health and well-being, it may be time to seek professional help. A psychologist can offer support and tools to manage your stress more effectively.

Remember, it is never too late to address stress. Your health and well-being should always be a priority, even if you are a person with high ambitions. If you feel stress is getting too much, don’t hesitate to contact Lavendla’s team for support and guidance.

The way to a more stress-free life

Managing stress is important for improving both your physical and mental health. Here is a step-by-step list to help you or someone else manage long-term stress:

Identify the sources of stress

Start by identifying the specific factors that cause stress. It could be workload, time pressure, relationship problems, new parenthood or a combination of several factors.

Communicate openly

Talk to your loved ones about your symptoms. Expressing your concerns can take the pressure off and lead to solutions. If things don’t improve, seek professional help.

Take regular breaks

Make sure you take short breaks during the day to rest your brain and recover. A short walk or a few minutes of breathing exercises can make a big difference.

Create a healthy balance

Try to maintain a balance between work and leisure. Make sure you have time for relaxation and activities you enjoy outside of work.

Exercise and eat healthily

Regular exercise and a healthy diet can help reduce stress levels. Even short walks during lunch can be effective.

Learn relaxation techniques

Techniques such as mindfulness, meditation or yoga can help reduce stress and increase your ability to cope with work pressure.

Seek professional help if needed

If stress feels overwhelming, don’t hesitate to seek professional help. This could be a psychologist, therapist or doctor for more severe problems.

It is important to explore different strategies to find what works best for you. With one of Lavendla’s therapists or psychologists, you can figure out what is right for you. It is simple to book an online consultation through our website. We help make the difficult easier.