Understand and manage long-term stress.

Stress is a natural part of life and can even be positive in certain situations. However, when stress becomes chronic and your body doesn’t get enough recovery time, it can seriously impact your mental and physical health.

Chronic stress can disrupt sleep, concentration, and mood, and over time may lead to burnout or depression. Learning how stress works, recognizing the warning signs, and finding effective stress management techniques can significantly improve how you feel.

What is the difference between stress and long-term stress?

Stress itself is not dangerous. It’s a biological response that helps us manage challenges. Short-term stress can make us more focused and efficient, but when stress becomes long-lasting without proper recovery, it can start to wear down both the body and mind.

Short-term stress:

• Temporary and manageable – helps us perform when needed
• Disappears once the challenge is over – for example, before a deadline or important meeting
• Provides energy in the short term but requires recovery afterward

Long-term stress.

• Persists over time without giving the body a chance to recover
• Keeps the body in a constant state of alert, which can lead to sleep problems, fatigue, and a weakened immune system
• Can result in mental and physical exhaustion if not addressed in time

When stress becomes chronic, lasting for weeks or even months, it can begin to negatively affect both the brain and the body.

Common causes of long-term stress.

Stress often stems from multiple sources:

• Work-related stress: high workload, unclear expectations, heavy responsibilities, lack of control
• Personal challenges: relationship issues, financial worries, life changes
• Perfectionism and internal pressure: feeling you must always perform at your best
• Lifestyle factors: poor sleep habits, unhealthy diet, or lack of exercise, which intensify stress responses

When these factors overlap without sufficient recovery, stress can become chronic and harmful to your health.

Symptoms of long-term stress.

Physical symptoms.

• Headaches & muscle tension
• Palpitations or breathing problems
• Sleep problems: insomnia, restless sleep, waking early
• Digestive issues or sensitive stomach
• Chronic fatigue, even after rest

Cognitive symptoms.

• Difficulty concentrating and memory issues
• Easily distracted
• Racing thoughts or mental “fog”

Emotional and mental symptoms.

• Low mood, irritability, feelings of hopelessness
• Anxiety and worrying
• Lack of motivation or joy
• Trouble winding down, even in free time

If these symptoms persist and impact your daily life, it may be a sign of harmful levels of stress.

What happens in the body with chronic stress.

• Increased activity in the amygdala, the brain’s stress center, making you more prone to anxiety
• Overproduction of cortisol via the HPA-axis, which can disrupt hormonal balance
• The autonomic nervous system remains in fight-or-flight mode, causing fatigue and potential burnout
• These biological responses can make recovery slower, even when stressors are removed

How to manage long-term stress.

1. Psychotherapy.

Therapists, especially using Cognitive Behavioral Therapy (CBT), can help you identify stress patterns and develop practical coping strategies.

2. Identify your stress triggers.

Reflect on what stresses you, whether at work or internal expectations. Awareness is the first step to control.

3. Take care of your physical health.

• Exercise: Regular activity like walking or yoga reduces stress hormones and boosts well-being
• Sleep hygiene: Maintain consistent sleep schedules and create a restful environment
• Deep breathing and meditation: Practices like diaphragmatic breathing calm the nervous system

4. Talk to someone you trust.

Talking openly with trusted friends, family, or a therapist can make stress more manageable and help you feel supported.

5. Keep a healthy work-life balance.

Plan your time to include rest, set boundaries, and say no when necessary. Prioritize activities that energize and bring joy

When should you seek professional help?

Consider seeking help if:

• You feel chronically fatigued, even after resting
• You experience persistent sleep problems or stress-related physical symptoms
• You struggle to focus or feel overwhelmed
• Your stress is affecting your mood and quality of life

Better understand your stress with our quick test.

Wondering how stressed you really are? Take the science-backed PSS‑10 stress test, a tool used by professionals to measure stress. In just a few minutes, you’ll see if your stress is low, moderate, or high –and if it’s time to seek support.

Take the stress test here.