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Feeling stressed sometimes is common, which may not significantly impact health. However, prolonged high stress can lead to negative consequences. It's essential to seek help if you experience long-term stress.
What is long-term stress?
Prolonged stress occurs when a person experiences a high level of stress without sufficient recovery over a long period. It differs from acute stress, the body’s immediate response to a challenge or threat.
We often feel good about being active, and short-term stress is not dangerous to 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 and preventive measures to avoid more severe problems.
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What happens in the body during prolonged stress?
Long-term stress activates several biological processes that can negatively affect physical and psychological health. The HPA (hypothalamic-pituitary-adrenal) axis is a central system that plays a crucial role in the stress response and regulating many bodily functions, such as digestion, the immune system, mood, and energy expenditure.
Along with other things, cortisol and adrenaline are regulated, essential hormones for managing activation and stress. Under prolonged stress, this biological function can become unbalanced, cortisol levels remain high, and adverse health consequences can occur. 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.
Other problems 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. If you have many symptoms of long-term stress, seeking help to break the pattern and improve your quality of life is essential.
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Symptoms of long-term stress
If you know that you have been stressed for a long time, paying attention to your symptoms is essential to prevent further illness and get help to break your patterns. Here are some symptoms that commonly occur:
- Emotional and mental symptoms: These can include anxiety, depression, irritability, feeling overwhelmed, difficulty concentrating, and a decreased sense of well-being.
- Physical symptoms: Prolonged stress can lead to headaches, muscle tension, upset stomach, fatigue, and sleep problems. It can also affect the immune system, making you more prone to infections.
- Behavioural changes: You may start overeating or eating less, drinking more alcohol or taking drugs, avoiding social contact, and becoming less effective in everyday life at work, for example.
- Health problems: Long-term stress can include cardiovascular disease, high blood pressure, diabetes, and other chronic diseases. Stress can also contribute to weight problems, skin problems like eczema, and gastrointestinal problems like IBS (irritable bowel syndrome).
Seek help if you have symptoms
If you have symptoms of long-term stress, it is important to seek help to prevent more serious health problems and improve your quality of life. It is possible to change behaviours and patterns, and at Lavendla, we have psychologists and therapists who can help.
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, so it is essential 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 and flight’ response kicks in. The brain reacts to threats, but we are rarely afraid of predators in today’s society. We may have taken on too much at work, fear failure, or feel inadequate in other ways. Short-term stress is not dangerous but part of being human, but what can be problematic is if we live with the stress constantly for a long time. Then we are at high speed, and initially, it may work, but in the long run, it can cause severe symptoms. This is why it is so important to review how you live, what you value and how you can recover.
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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. An exhausted person feels extremely tired and unable to cope with everyday life and responsibilities. This condition affects physical and mental health and is common where stressors are constant and prolonged, often in work environments and other life contexts. There are usually multiple factors involved, and recovery can be long, but it is possible to come back with the proper 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, and it is essential to work on prevention as well.
If you have mild or moderate problems, you can seek help from a psychologist, where you can work with Cognitive Behavioural Therapy (CBT) to manage stress. 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. They also work on learning how to manage performance-related emotions and setting boundaries. It also works on increasing restorative behaviours in everyday life.
Newer forms of CBT, such as Acceptance and Commitment Therapy (ACT), can also be helpful for stress as they focus on what you value in life and mindfulness. Other mindfulness-based treatments include Mindfulness-Based Stress Reduction (MBSR), 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 stress symptoms, you should contact your health centre and have a doctor assess you.
When should you consider a psychologist?
If you are experiencing too much stress 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 have high ambitions. If you feel the stress is too much, don’t hesitate to contact us for support and guidance.
12 FAQs on Prolonged Stress
What is long-term stress?
Prolonged stress is when a person has high levels of stress without sufficient recovery over a long period.
How do you know if you are too stressed?
Signs of excessive stress can include feelings of overwhelm, irritability, decreased motivation or productivity, difficulty concentrating, fatigue, and changes in sleep habits. Physical symptoms such as headaches, muscle tension, or stomach problems can also indicate stress. If these symptoms affect your daily life, it is essential to seek professional help.
I have trouble sleeping; is this a sign of stress?
Sleep problems are common if you are stressed. You may have trouble falling asleep or wake up at night worrying. Sleep problems can also develop into a problem in themselves, insomnia, which is a separate diagnosis and can make stress worse, so it’s good to seek help as soon as possible if you have sleep problems.
What are the consequences of prolonged stress?
Long-term stress at work can lead to several negative health consequences, such as chronic fatigue, cardiovascular disease, and mental health problems such as depression and anxiety. It can also affect the immune system, making you more susceptible to infections. On a personal level, it can lead to problems in relationships and overall quality of life. Managing stress effectively is, therefore, crucial for both your physical and mental health.
What can I do if I am stressed?
If you feel that your stress is problematic, you can seek help from a psychologist or therapist for treatment. Cognitive Behavioural Therapy (CBT) can be helpful, but other methods exist. If you have severe symptoms, you must seek help from a doctor.
What is the HPA axis?
The HPA (hypothalamic-pituitary-adrenal) axis is a central system that plays a crucial role in the stress response and regulating many bodily functions, such as digestion, the immune system, mood, and energy expenditure. If you are stressed for a long time, this can become unbalanced.
What is the difference between long-term and short-term stress?
Short-term stress is our natural response to activation and is not dangerous, but it can become problematic if we live with it constantly for a long time. Long-term stress is a lack of recovery.
Are there any effective relaxation techniques to deal with stress at work?
Yes, several relaxation techniques can help manage stress at work. Deep breathing, progressive muscle relaxation and mindfulness exercises are effective methods. Short walks or stretching during the day can also help. Some people find listening to quiet music or practising yoga relaxing. Experimenting with different techniques can help you find what works best for you.
What is the difference between stress and fatigue?
Prolonged stress can lead to fatigue syndrome, which is a separate diagnosis. This problematic condition requires medical assessment, often sick leave, and extended recovery. If you are exhausted, you usually need to change your lifestyle.
Can you die from stress?
You don’t die from short-term stress; what can become a health risk is if you stress over a more extended period. The lack of recovery can be dangerous but can also be addressed.
Where can I seek help for long-term stress?
You can seek help from a psychologist or therapist at Lavendla. If you have more severe problems, you should contact a doctor for assessment through, for example, your health centre.
The way to a more stress-free life
Managing stress is essential 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. These could include workload, time pressure, relationship problems, new parenthood, or 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
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. Ensure 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, and yoga can help reduce stress and increase one’s ability to cope with work pressure.
Seek professional help if needed
If stress feels overwhelming, don’t hesitate to seek professional help. A psychologist, therapist, or doctor could cause more severe problems.
Exploring different strategies to find what works best for you is important. You can determine what is right for you with one of our therapists or psychologists. It’s easy to book an initial consultation today.
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