Chronic stress - symptoms, effects and treatment of chronic stress

Chronic stress is tension and discomfort felt continuously, over a long period of time. It is not related to a specific event, one stressful situation or news. Chronic stress does not disappear quickly and exposes the body to a variety of negative effects – from feeling exhausted to serious health problems.

Short-term stress mobilizes you, helps you focus on your goal, and strengthens your mental resilience. Stress that helps you perform better at work or in sports is called eustress – beneficial stress.

However, there is also a second type of stress, definitely less beneficial. This is distress – harmful stress – which is precisely that chronic, chronic stress experienced for too long in relation to our body’s capacity.

Chronic stress manifests itself similarly to that of short-term stress. We often easily recognize when someone is stressed. Signals include trembling arms and legs, sweating, reddening of the neck, muscle tension, faster heartbeat, trembling voice or nervous movements.

However, these are usually short-term symptoms of stress that pass as we begin to feel calmer and calmer. Symptoms of long-term stress also include more serious ailments that can persist, like tension itself, for much longer and to a greater extent cause discomfort in daily functioning.

Common symptoms of chronic stress:

• trouble concentrating,
• problems with sleep,
• decrease in libido,
• exhaustion,
• anxiety and general nervousness,
• decrease in enjoyment of life,
• gastrointestinal problems – such as abdominal pain, diarrhea, bloating, heartburn, constipation, etc.

Positive tension can be associated with action. Negative, long-term – with exhaustion.

Sometimes, when we are affected by prolonged, exhausting tension, somatic symptoms of stress also appear. These are various real physical ailments, such as a rash, but caused by a psychological factor – such as just chronic stress. Therefore, we may wonder if a nervous sugar drop or diarrhea from stress is possible.

The body’s reaction to severe stress that lasts for a long time can be really serious. Hypertension, weakened immunity or hormonal disorders are just examples of what chronic stress does to our bodies. The effects of prolonged stress can shorten telomeres, the ends of chromosomes that act as sheaths for our DNA. Their shortening is associated with aging of the body and a greater risk of developing diseases such as cancer, diabetes, dementia and heart disease.

Effects of long-term stress on individual body systems

• Nervous system:
  Constant tension activates the hypothalamic-pituitary-adrenal axis, which causes an increase in cortisol and adrenaline levels. It increases the excitability of the sympathetic nervous system, interferes with memory and concentration, and, by reducing serotonin and dopamine levels, increases susceptibility to depression and anxiety.
• Endocrine system:
  By raising cortisol levels, stress weakens immunity and disrupts sleep. It also lowers testosterone and estrogen, negatively affecting fertility and libido. It increases insulin resistance and raises blood sugar levels.
• Cardiovascular system:
  Permanent tension raises blood pressure, negatively affects lipid metabolism, and by causing inflammation of blood vessels, increases the risk of stroke and heart attack.
• Immune system:
  Stress lowers the number of white blood cells, increases pro-inflammatory substances and weakens the body’s ability to fight infections. It increases the body’s susceptibility to autoimmune diseases.
• Digestive system:
  By raising cortisol levels, prolonged nervousness inhibits digestion, increases intestinal permeability and often causes irritable bowel syndrome (IBS).
• Musculoskeletal system:
  Stress increases muscle tension, leading to chronic pain, and increases the risk of osteoporosis.
• Reproductive system:
  Persistent emotional tension disrupts the menstrual cycle, reduces the number and motility of sperm, increases the risk of miscarriage.
• Skin:
  Stress disrupts the lipid balance of the skin, increases inflammatory changes, delays the healing of wounds and irritations, and exacerbates many autoimmune or inflammatory diseases, such as psoriasis, eczema and atopic dermatitis. It can also cause constriction of the skin’s blood vessels, which weakens its nutrition and hydration – it becomes gray, dull, dry.
• Brain:
  Constant tension negatively affects brain function and structure. It leads to damage to the hippocampus – the part of the brain responsible for memory. It also causes problems with concentration and decision-making. Stress-induced overreactivity of the amygdala is associated with feelings of anxiety and negative emotions. As a result of chronic stress, there is a decline in neurotransmitter levels, a decrease in neuroplasticity related to the ability to form new brain connections. The brain ages faster, the risk of neurodegenerative diseases increases. High levels of cortisol lead to a state of chronic inflammation, which is a risk factor for the development of Alzheimer’s disease.

The fight against long-term stress that is destructive to us should start with reducing or completely eliminating its cause. However, this is not always possible. The question then becomes how to deal with stress when it is a necessary part of our lives.

Treatment of chronic stress is all the ways and techniques that will allow us to relax, unwind and forget about the source of tension, as well as supporting the body, such as with the right supplementation.

Proven ways to treat stress:

• hyperbaric oxygen therapy (HBOT) – one of the more interesting ways to combat stress; a 2020 study by researchers in Israel found that HBOT can lengthen telomeres shortened by stress by up to 20%;
• a diet rich in antioxidants, including polyphenols and flavonoids, vitamin C, E, beta-carotene, selenium, zinc, magnesium;
• regular physical activity of moderate intensity, such as jogging, brisk walking, swimming, cycling;
• yoga, meditation, breathing exercises, i.e. any technique that lowers cortisol levels;
• adequate supplementation to correct deficiencies of omega-3 fatty acids, vitamin D3, B12, folic acid;
• detoxification of the body by supporting the liver and proper hydration;
• sleep of the correct length, providing the opportunity for full recovery.

It’s worth looking for your own methods to get rid of stress. Some people will be relaxed by an intense workout or indulging in a hobby, while others need to talk to someone close to them and meditate regularly.

It’s worth talking about your feelings. If fighting stress on your own doesn’t work, get help from specialists who know how to reduce stress with psychotherapeutic and/or pharmacological methods. If stress is taking control of you, don’t be afraid to go to a psychologist, psychotherapist or psychiatrist.

Constant nervous tension can lead to deficiencies in various vitamins and minerals that play a key role in the functioning of the nervous and immune systems, so while you’re at it, it’s worth testing the levels of some of them:

• vitamin D – low levels of it are associated with a higher risk of depression, fatigue and weakened immunity;
• B vitamins (B6, B12, folic acid – B9) – low levels can cause irritability, brain fog and fatigue;
• Vit. C – is important for immunity, cortisol regulation and the body’s response to stress;
• Vit. E – protects cells from oxidative stress;
• magnesium – deficiency exacerbates stress, insomnia and muscle spasms;
• zinc – essential for immunity and cognitive function. Its deficiency can increase susceptibility to stress and depression;
• Iron – low levels of it lead to fatigue and concentration problems;
• selenium – affects thyroid function and helps fight oxidative stress;
• potassium – supports the functioning of the nervous and muscular systems.

It’s also worth checking cortisol levels and thyroid parameters, as stress can affect thyroid function.

NAMI Medical Resort and Clinic is a medical center located in Sopot, just 400 meters from the seashore. Walking on the beach is one of the most effective ways to combat stress. NAMI Medical Resort’s offer includes a personalized medical program „Stress Reset” directed specifically to people struggling with excess tension. We have selected various forms of therapy that best reduce stress accumulated in the body. Physiotherapy, aromatherapy, yoga, acupuncture, regeneration and sports zone. Book a stay at NAMI and be supported in a happy stress-free life.

NAMI Medical Resort and Clinic exclusively offers medical programs.