a man holds his head while sitting on a sofa

Living with chronic stress can feel like you’re perpetually stuck in overdrive, your mind and body always on high alert. But there’s another way – a better way – to live. You just have to discover how to get out of the rut you’re in and create new, healthy pathways for approaching life.

What is Chronic Stress?

As the name suggests, chronic stress occurs when someone experiences steady, persistent stress that doesn’t go away for weeks, months, or years at a time. As Yale Medicine explains, “There are cognitive, emotional, physical, and behavioral signs of chronic stress. Not all four of these categories of symptoms are necessarily going to show up in one person. But if someone has three to five of these symptoms for more than several weeks, they might be suffering from chronic stress.”

Common symptoms of chronic stress include physical aches and pains, insomnia, low energy, changes in appetite, increased alcohol or drug use, emotional withdrawal, unfocused or cloudy thinking, and other related issues.

5 Tips for Tackling Chronic Stress

If you’re dealing with chronic stress, there are some things you can do to proactively address the root cause and alleviate symptoms. This includes:

1. Unpack Your Feelings with Therapy

Therapy can be a game-changer when it comes to managing chronic stress. It basically gives you a guide for identifying and addressing the emotions you’re experiencing.

A therapist can provide a safe space where you can talk openly about what’s bothering you. They can also help you dig into the root causes of your stress and offer strategies to deal with them on a strategic level. If helpful, you can think of therapy as a workbench full of different tools to help you dismantle the stress bit by bit and then rebuild new, healthy emotions and mental frameworks.

Finding a good therapist is one of the keys. It’s smart to look for someone who is local. For example, if you’re in Ohio, finding an Ohio therapist ensures you have someone who understands the local area and, to some degree, the type of environment you’re in. While this isn’t to say a therapist living in Los Angeles couldn’t help you, it’s more likely that a local therapist will have a more accurate framework for the kind of stress and circumstances you’re dealing with.

2. Move Your Body

Physical activity is a powerful stress-buster. When you exercise, your body releases endorphins, which are chemicals that make you feel good. It doesn’t mean you have to run a marathon or hit the gym hard. Just do an activity you enjoy, whether dancing, walking, biking, or even gardening.

At the end of the day, the key is to get moving and make it a regular part of your life. Think of it as a natural medicine for your stress – no prescription needed!

3. Practice Mindfulness

Mindfulness is all about living in the moment and noticing what’s happening without judging it. It can be as simple as paying attention to your breath, feeling the sun on your skin, or savoring the taste of your food.

You can also try formal mindfulness practices like meditation or yoga. These practices can help quiet the constant chatter in your mind and bring a sense of calm. The goal is to give your mind short breaks from feeling stress. And, eventually, as you become more skilled at mindfulness, you can cue these mental breaks up on-demand and combat stressful situations when they present themselves.

4. Manage Your Time Wisely

Sometimes, stress comes from feeling like there’s never enough time to get everything done. That’s where time management can help.

Start by prioritizing your tasks. What needs to be done now, and what can wait? Learn to say no to things that aren’t essential. Break big tasks into smaller, more manageable steps. And don’t forget to schedule some downtime. It’s not about packing more into your day – it’s about finding a balance that works for you.

5. Lean on Your Support Network

No one is meant to tackle life’s challenges alone, and that includes dealing with stress. Lean on friends, family, or a support group. Just talking about what you’re going through can lighten the load. (And you might be surprised at how willing people are to help.) Maybe it’s:

  • A neighbor who can pick up your kids from school and other activities
  • A pastor or mentor who has wisdom to give
  • A family member who is able to help with errands
  • A friend who is good at asking questions and listening

Asking for help isn’t a sign of weakness. It’s a smart strategy for managing stress. By leaning on your support network, you pave the way for less stress and more healing.

Putting It All Together

Taming chronic stress is about making small changes that add up over time. It’s not an overnight fix, but with persistence, you can create new pathways for dealing with life’s pressures. Think of it as building a toolkit. Each strategy you add, from therapy to time management, gives you another tool for coping with stress.