long lasting stress

Overview

Long-lasting stress, also called chronic stress, is the feeling of being under pressure or strain over a long period of time. It happens when your body stays in a state of alert for weeks or months, even when there is no immediate danger.

Yes. Many people experience long-lasting stress at some point in their lives. It is one of the most common reasons people seek help from their doctor.

Anyone can develop chronic stress, but it is more likely during demanding times such as caring for a relative, going through a divorce, or facing money or work worries. Some people are more sensitive to stress due to their genes, early life experiences, or current support network.

Symptoms

Common symptoms

• Feeling tired, anxious, irritable, or overwhelmed
• Difficulty sleeping or waking up feeling unrefreshed
• Headaches, neck pain, or muscle tension
• Trouble concentrating or making decisions
• Feeling restless or on edge
• Changes in appetite or eating more or less than usual

Symptoms in children

• Being clingy, crying more than usual, or having tantrums
• Complaining of stomach-aches or headaches
• Difficulty sleeping, nightmares, or night fears
• Being withdrawn or less interested in playing

Symptoms in older adults

• Memory problems or difficulty concentrating
• Loss of interest in activities they used to enjoy
• Increased worry about health or family
• Feeling more tired or losing their appetite

Causes

Main causes

• Ongoing pressure at work or school
• Relationship problems or family difficulties
• Financial worries or housing problems
• Caring for someone with a serious illness
• Recovering from a traumatic event or major life change
• Living with a long-term health condition

Risk factors

• Having no one to talk to or limited social support
• Dealing with several stressful events at the same time
• Perfectionism or setting very high expectations for yourself
• Previous mental health difficulties
• Feeling that you have little control over your situation

When to see a doctor

See a doctor urgently if:

• If stress is making it hard to cope with everyday life
• If you feel hopeless or have thoughts of self-harm

Book a routine appointment if:

• If stress symptoms last for more than a few weeks
• If stress is affecting your sleep, work, or relationships

Diagnosis

There is no simple test for stress. Your doctor will ask about your symptoms, how long you have felt this way, and what is happening in your life. They will also check whether other health conditions could be causing your symptoms.

Tests that may be done

• A physical examination and basic health checks, such as blood pressure
• Blood tests to rule out other conditions, such as a thyroid problem or anaemia
• A conversation about your mood, stress levels, and daily routine

What to expect at your appointment

Your doctor may explain that stress is affecting your body and mind. They may suggest ways to manage it, such as talking therapies, relaxation techniques, or making changes to your daily habits. You might be asked to keep a diary to notice what triggers your stress.

Treatment

Treatment for long-lasting stress usually focuses on reducing the pressure, building your ability to cope, and treating any related problems like anxiety or depression. A combination of self-help and professional support works best for most people.

Self-care at home

• Practise slow breathing or relaxation exercises each day
• Set realistic goals and break tasks into small steps
• Make time for activities you enjoy
• Limit caffeine and alcohol, as these can make stress worse
• Talk to someone you trust about how you feel
• Get into a regular sleep routine

Medical treatments

If your stress is linked with anxiety or depression, your doctor may talk about talking therapies such as cognitive behavioural therapy (CBT), which helps you change unhelpful thought patterns. Some people are offered medication to help with severe symptoms, but there is no specific drug for stress itself. Any medication would be discussed with you in detail.

Living with this condition

Living with long-lasting stress is about learning what helps you feel calmer and stronger. Even small changes, like taking a short walk or saying no to unnecessary tasks, can make a big difference. Be patient with yourself and recognise that recovery takes time.

Lifestyle tips

• Try to keep a regular sleep and wake time
• Move your body regularly, even if it is just gentle stretching
• Prioritise the things that matter most and let go of the rest
• Schedule time for rest and fun, like a hobby or seeing friends
• Write down your worries to help clear your mind

Diet and exercise

Eating regular, balanced meals and drinking enough water can help your body cope with stress. Aim to reduce sugary snacks and too much caffeine, which can cause energy crashes. Physical activity, such as walking or swimming, releases 'feel-good' chemicals and helps your nervous system calm down.

Mental health and emotional wellbeing

Long-lasting stress can wear down your emotional energy, making you more likely to feel anxious or low. It can also affect your confidence and how you connect with others. Looking after your mental health is just as important as looking after your body.

Prevention

You cannot always prevent stressful events, but you can build skills to handle them better. Learning to spot early signs of stress and taking action early can stop stress from becoming long-lasting.

Complications

If left untreated

• Sleep problems that last for months and leave you exhausted
• Higher risk of anxiety and depression
• High blood pressure or heart problems over time
• Difficulty at work or in relationships
• Weakened immune system, leading to frequent infections

Long-term outlook

With the right support, most people learn to manage long-lasting stress and feel like themselves again. You do not have to cope alone, and reaching out is the first step towards feeling better.

Find support

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