Chronic Stress: Symptoms, Effects, and Treatment

If you feel fatigued, overwhelmed, or like a rubber band about to snap — and you’ve been feeling this way for some time — you might be in the throes of chronic stress.

Occasional stress is a typical part of life, but chronic stress, or ongoing stress, can have a major impact on your mental and physical health.

But high stress levels don’t have to be a forever issue. You can learn ways to manage the mental load and reduce chronic stress. 

Read on to discover what chronic stress is (compared to acute stress), and the symptoms and treatment of chronic stress.

Chronic stress is when you regularly, repeatedly, and continuously feel stressed by something, everything, or nothing. 

Unlike typical stress, the chronic kind isn’t triggered by one specific issue — it can be lingering stress imprinted onto your brain by things like past traumas, or an ongoing stressful lifestyle.

According to the American Psychological Association, even if the stressor has passed, just recalling it can keep chronic stress burning strong.

“The brain is a marvelous organ, but sometimes it gets pushed too hard, and then it starts to work against us. Chronic stress can turn beneficial coping mechanisms that make us aware of danger into an obstacle that holds us back from fully engaging with life,” says Dr. Daniel Lieberman, the senior vice president of mental health at Hims & Hers, and a clinical professor of psychiatry and behavioral sciences at George Washington University. 

Stress, for the record, is when your senses are heightened by changes or challenges Your body and brain are conditioned to respond to stress by releasing hormones — like cortisol and adrenaline — and becoming more alert. It’s a survival mechanism that happens in (perceived) dangerous situations. 

What does chronic stress feel like? When stress becomes chronic, it makes you constantly alert, like you’re always in “survival mode.” Every new piece of information and every new challenge can trigger this survival stress response. 

Acute Stress vs. Chronic Stress 

Stress can be acute or chronic. Here’s how they differ: 

• Acute stress. This is short-term stress triggered by an immediate stressor. It causes short-lived changes (like an increased heart rate or muscle tension) that return to normal once the stressor passes. Think slamming on your brakes to avoid a car accident: Stressful in the moment, but you eventually calm down once you’re driving again.

• Chronic stress. This is long-term stress that’s ongoing and may not be linked to a specific one-time event. You may feel stressed for weeks or months. Think never-ending work deadlines and long hours that keep your body in a stressed state around the clock.

Stress affects everyone differently, and it can affect your body and mind. 

Physical symptoms of chronic stress include:

• Insomnia

• Muscle tension, jaw clenching, or shaking

• Intimacy and arousal issues

• A weakened immune system

• Unexplained aches and pains

• Headaches, chest pain, racing heart, or dizziness

• High blood pressure

• Digestive problems like nausea or diarrhea

Mental symptoms of chronic stress include: 

• Cognitive impairment

• Trouble concentrating

• Impaired decision-making  

• Memory issues 

• Exhaustion 

• Feelings of burnout 

• Irritability  

• Anxiety

• Emotional numbness

Behavioral signs of chronic stress include: 

• Overeating, stress eating, or loss of appetite 

• Social withdrawal 

• Compulsive behaviors like sex, shopping, or gambling

• Increased use of drugs, smoking, alcohol, or caffeine 

• Increased risk-taking behavior

Just like short-term stress, a variety of factors can cause chronic stress, like:

• Taking care of a sick loved one

• Chronic illness or serious health problems 

• Unemployment or financial troubles 

• Relationship issues

• A demanding job with long hours  

Chronic stress can impact your physical and mental health. It can mess with your metabolism, immune system, brain function, hormones, reproductive system, and more. 

Beyond the symptoms we listed above, chronic stress can increase your risk of:  

• Low libido

• Irregular periods 

• Hair loss 

• Skin problems, like acne and eczema 

• Irritable bowel disease

• Cardiovascular disease and stroke

• Heart attack

• Diabetes 

• Hypertension (high blood pressure) 

• Anxiety 

• Depression

• Weight gain and obesity

Day to day, coping with chronic stress isn’t that different from coping with occasional stress. But you may need to make some bigger changes to get chronic stress under control. 

Here are some potential ways to address it.

Acknowledge the Problem and Decide How to Solve It

Denying your stress only makes it worse. 

“Medical problems, especially ones that affect our mental health, can be frightening. It’s normal to simply hope the problem will go away,” says Lieberman. “But I tell my patients they have to set a time limit. If, after a few weeks, they still feel bad, it’s time to accept that addressing the issue directly is the surest path to recovery.” 

Experts say admitting a problem is the first step to overcoming it, and that applies to stress perhaps as much as anything else.

Once you’ve acknowledged you’re stressed, you can assess the issue from a place of honesty. In the moment, you could take a break or do a relaxation exercise. But long term, you may need to make some lifestyle changes like: 

• Cutting back on work hours 

• Changing jobs 

• Hiring more childcare 

• Getting help with caretaking duties

• Working on improving communication with your partner, possibly though couples therapy  

Talk to a Friend or Family Member

Stress tends to become more powerful the more we internalize it. But the second you share how you’re feeling with someone else, that power is reduced — especially when they remind you you’re capable of weathering the current storm. 

And just spending time with loved ones might help you feel better, even if you don’t talk about stress. 

Get Active

Exercise reduces stress hormones and promotes the release of endorphins, feel-good hormones that can take your mind from stressed to relaxed.

Find a physical activity you enjoy and get moving. That could be: 

• Jogging

• Cycling 

• Swimming

• Yoga

• Fitness or dance classes 

• Team sports 

• Walks in nature 

Try Meditation, Mindfulness, and Relaxation Exercises

Research shows that meditation and mindfulness practices can help you relax and reduce the symptoms of stress, anxiety, and depression. 

You can try: 

• Deep breathing 

• Progressive muscle relaxation 

• Body scans 

• Yoga 

• Guided imagery 

These strategies can help you calm yourself down in the thick of a stressful day. But you can also incorporate mindfulness into your weekly routine to help you stay on top of stress levels long term.

Newbie? Check our guide on how to meditate to get you started.

Speak to a Healthcare Provider

If chronic stress is affecting your day-to-day life, reach out to a healthcare provider. They can recommend the best course of action. 

That may include: 

Therapy

A therapist can help you come to terms with distressing past events, break unhelpful thought patterns, and learn new ways to manage chronic stress. There are many different types of therapy to choose from, including cognitive behavioral therapy (CBT), acceptance and commitment therapy, and psychodynamic therapy. Need help finding a therapist? Check out our finding a therapist resource for guidance. 

Medication

If you have a mental health issue like panic attacks, anxiety, or depression alongside chronic stress, a healthcare provider may prescribe medication to help. This could include selective serotonin reuptake inhibitors (SSRIs), benzodiazepines, or beta blockers. 

Certain supplements may also help with stress and anxiety, like our Hers Balance Blend, which includes an SSRI ingredient, L-theanine, and vitamin B6 in one pill.  

“There's growing interest among mental health professionals in using L-theanine to combat stress. What's exciting is that it promotes a state of calm alertness without the risk of sedation that other antianxiety treatments can bring,” says Lieberman. 

Looking for more ways to cope with stress? We’ve got more advice in our guide on how to handle stress.

Chronic stress doesn’t go away without action, and when it gets bad, that action has to be intentional. A three-day weekend may cure mild stress, but chronic stress might require therapy, lifestyle changes, and even medication. 

Let’s recap what we know about chronic stress:

• Chronic stress is more severe than acute stress. And it can take a physical and emotional toll on you, causing a range of symptoms like trouble sleeping and loss of focus. 

• Acknowledging chronic stress is the first step in addressing it. You can’t deal with ongoing stress unless you face it head on. 

• A professional can help. As scary as it can feel, reaching out for help is a great step toward getting chronic stress under control — especially if you’ve tried a few coping strategies and don’t feel better.

We’re here to offer that help in every way possible. Our mental health resources can answer your questions about stress (and beyond). And when you’re ready, consider taking our online mental health consultation to connect with a healthcare provider and get started on a chronic stress treatment plan.