Blog

By Ann Marie Gardner, LSW

We all deal with stress. It’s part of life, like running late, taking a test, or dealing with drama. A little stress here and there can even be helpful. It keeps us alert and motivated. But what happens when stress doesn’t go away?

When stress sticks around for weeks, months, or even years, it becomes chronic and that kind of stress can take a serious toll on your mind and body.

Let’s break down what chronic stress is, what it does to your mental health, and how to take your power back.

What Is Chronic Stress?

Chronic stress is when your body stays in “fight or flight” mode for a long time. This might happen when you’re:

• Dealing with family conflict
• Living in a high-pressure environment (school, home, work)
• Caring for someone who’s sick
• Facing trauma, grief, or financial insecurity
• Trying to manage mental illness without support

Unlike short bursts of stress that go away, chronic stress keeps your body on high alert, even when the danger is gone.

How Chronic Stress Affects Mental Health

1. Anxiety and Panic

Constant stress can overload your nervous system, leaving you jumpy, restless, or unable to relax. It’s like your brain is always expecting the worst.

2. Depression and Hopelessness

Over time, chronic stress can deplete the chemicals in your brain that help regulate mood (like serotonin and dopamine). You might start to feel numb, hopeless, or exhausted all the time.

3. Sleep Struggles

Stress makes it harder to fall asleep and stay asleep. Poor sleep, in turn, affects mood, concentration, and emotional control.

4. Irritability and Anger

When you’re stressed, your fuse is shorter. You may find yourself snapping at others or feeling easily overwhelmed.

5. Low Self-Esteem

Chronic stress often leads to negative self-talk: “I can’t handle this,” “I’m failing,” “What’s wrong with me?” These thoughts feed self-doubt and increase emotional pain.

6. Difficulty Concentrating

You might feel scatterbrained or foggy. Chronic stress weakens the part of your brain that helps with focus, planning, and decision-making.

What Stress Looks Like in the Body

You might also notice:

• Headaches or muscle tension
• Stomach problems
• Skin breakouts
• Fatigue (even after sleeping)
• Changes in appetite
• Weakened immune system (getting sick more often)

Stress is a mind-body experience. Ignoring one affects the other.

Breaking the Cycle: What Can You Do?

If chronic stress has taken hold, you’re not alone, and you’re not stuck. Here are steps you can take:

1. Name It to Tame It

Start by identifying your stressors. Are they emotional? Environmental? Internal?

2. Use Grounding and Coping Skills

Deep breathing, mindfulness, journaling, or even a short walk can shift your nervous system out of fight-or-flight mode.

3. Set Boundaries

Protect your energy. Say no when you need to. Limit toxic interactions. You don’t have to carry everything.

4. Talk to Someone

Therapists, counselors, trusted adults, and friends can offer support, perspective, and strategies. You don’t have to handle chronic stress alone.

5. Build in Rest

Your body and brain need recovery. Rest isn’t a reward—it’s part of resilience.

Chronic stress is heavy. It drains your energy, clouds your mind, and makes everything feel harder. But you are not weak for feeling the effects—you’re human. And the good news? With support, skills, and self-care, you can heal.

You deserve peace, not just for a moment, but as a way of life. At Behavioral Health Services of Greater Cleveland, we specialize in evidence-based therapies tailored to your unique needs. Contact us today to schedule a consultation and explore the best options for your mental health journey. Behavioral Health Services of Greater Cleveland has two locations for in-person sessions (Rocky River and Medina), and Telehealth is available. Please call (866) 466-9591 ext. 0 for an intake.