Chronic Stress: When to Seek Psychological Help and Why It Works

Chronic stress can feel like a constant weight on your shoulders, impacting your energy, mood and physical health.

If you are stressed, you may experience sleepless nights, difficulty concentrating or a consistent feeling of being overwhelmed. If this sounds familiar, you’re not alone – and you don’t have to manage it on your own. Professional support through psychology can offer tools and guidance to help you better manage stress.

In understanding the role of psychological therapy in managing chronic stress, you can discover effective ways to cope with the condition. Let’s explore how professional support can make a difference in dealing with chronic stress.

What is Chronic Stress?

Chronic stress is a prolonged state of emotional or physical tension that occurs when you face ongoing challenges without sufficient relief or recovery.

Unlike acute stress, which is a temporary response to immediate pressures (like a work deadline or traffic jam), chronic stress persists over an extended period and can take a toll on both your mental and physical health.

It’s often caused by long-term stressors such as financial difficulties, demanding jobs, caregiving responsibilities or unresolved conflicts. Over time, chronic stress can lead to symptoms including fatigue, irritability, difficulty concentrating, sleep disturbances, headaches and weakened immunity.

If left unchecked, chronic stress can contribute to serious health conditions such as anxiety, depression, high blood pressure, heart disease and other illnesses. That’s why recognising and addressing it early is important – whether through lifestyle changes, stress management techniques or with professional help.

Prevalence of Chronic Stress

Chronic stress is a significant concern in Australia, affecting a large portion of the population. According to the Australian Institute of Health and Welfare, more than half of Australians (59%) reported experiencing at least one personal stressor in the past year.

The Australian Bureau of Statistics highlights that 21.5% of Australians aged 16–85 experienced a mental disorder in the past 12 months, with anxiety being the most common. While not all anxiety cases stem from chronic stress, there is often a strong correlation.

Stress-related conditions are particularly prevalent among younger Australians, with one in five individuals aged 16–34 reporting high or very high levels of stress.

These figures underscore the widespread impact of stress on mental health in Australia.

Symptoms and Effects of Chronic Stress

Chronic stress manifests in various ways, affecting both your mind and body. Symptoms can build up over time and can impact your overall health and well-being. Here’s an overview:

Symptoms of Chronic Stress

Physical Symptoms:

• Fatigue: Persistent tiredness that doesn’t improve with rest.
• Sleep Problems: Insomnia or difficulty staying asleep, which can worsen fatigue.
• Headaches or Migraines: Frequent or intense headaches triggered by prolonged tension.
• Muscle Pain or Tension: Aches in the shoulders, neck, or back due to constant physical stress response.
• Weakened Immune System: Increased susceptibility to illnesses like colds or infections.
• Digestive Issues: Upset stomach, nausea, constipation or diarrhoea.

Emotional Symptoms:

• Irritability or Anger: Feeling easily frustrated or short-tempered.
• Anxiety or Worry: A constant sense of dread or nervousness.
• Depression: Feelings of sadness, hopelessness, or loss of interest in activities once enjoyed.

Cognitive Symptoms:

• Difficulty Concentrating: Trouble staying focused or making decisions.
• Memory Problems: Forgetfulness or impaired recall.
• Racing Thoughts: A mind overwhelmed with constant worries or ‘what-ifs’.

Behavioural Symptoms:

• Avoidance: Withdrawing from responsibilities, work or social interactions.
• Unhealthy Coping: Overeating, smoking, drinking alcohol or other destructive habits.

Effects of Chronic Stress

If left unaddressed, chronic stress can have severe long-term consequences. These may include:

Physical Effects:

• Cardiovascular Problems: High blood pressure, increased risk of heart attack or stroke.
• Weight Changes: Unintentional weight gain or loss due to appetite changes.
• Chronic Pain: Worsened conditions like migraines, arthritis or other pain syndromes.

Mental Health Effects:

• Increased Risk of Anxiety Disorders: Chronic worry or panic attacks.
• Depression: Prolonged stress often contributes to the onset of depressive episodes.
• Burnout: Feeling emotionally and physically drained with little motivation.

Effects on Relationships:

• Strain on personal and professional relationships due to irritability or withdrawal.

Work and Productivity:

• Reduced efficiency, lack of focus, and higher absenteeism can result from prolonged stress.

The impact of chronic stress is far-reaching, but the good news is that there are effective ways to manage and treat it.

How Psychologists Can Help Manage Chronic Stress

Psychological therapy is an effective tool for managing chronic stress, offering a safe and supportive environment to explore your stressors and develop effective coping strategies. A psychologist can help with:

Identifying and Understanding Stress Triggers

Psychologists can help you pinpoint the root causes of your chronic stress, whether they’re related to work, relationships, financial pressures or other areas of life.

Gaining clarity about these triggers helps you become more aware of stress patterns, making it easier to address them.

Developing Personalised Coping Strategies

Psychologists can provide techniques to help manage stress. For example, Cognitive Behavioural Therapy (CBT) can help reframe negative thought patterns that exacerbate stress.

Relaxation techniques like mindfulness or deep breathing may be introduced. You’ll learn practical tools to respond to stressors more calmly and effectively.

Building Emotional Resilience

Chronic stress often impacts emotional well-being. Psychologists can help you process overwhelming emotions, reduce anxiety and build confidence in your ability to handle challenges.

Through self-reflection and guided exercises, you can strengthen your resilience and adaptability.

Exploring Underlying Causes

For some people, stress may be linked to unresolved past experiences or trauma. Therapies involving trauma-focused approaches can help address deeper emotional wounds that contribute to ongoing stress.

Improving Communication and Relationships

Chronic stress can strain relationships. Psychologists can provide tools to improve communication, resolve conflicts and set healthy boundaries with others.

Interpersonal therapy or family therapy can be especially useful for relationship-related stressors.

Creating Structure and Balance

A psychologist can work with you to establish realistic goals, prioritise tasks and create a balanced routine that reduces the sense of overwhelm.

This may include time management strategies and setting boundaries to protect your well-being.

Providing Validation and Support

Psychological therapy offers a non judgmental space to express your feelings, which can be relieving. Having a supportive professional to listen and validate your experiences reduces feelings of isolation.

Encouraging Long-Term Stress Management

Therapy doesn’t just address immediate stress; it equips you with skills for long-term stress management. These tools can be applied across various life situations, helping you maintain balance and well-being.

Professional support from a psychologist can help you better understand your stress and gain control over it.

Treating Chronic Stress

There are several types of therapies often used to manage chronic stress. These therapies are tailored to address different aspects of stress, whether it’s reshaping negative thought patterns, improving relationships or fostering relaxation.

From Cognitive Behavioural Therapy (CBT) to mindfulness-based techniques, professional support equips you with the tools and strategies to navigate your stressors. Effective therapies include:

Cognitive Behavioural Therapy (CBT) CBT is one of the most widely used approaches for stress management. It focuses on identifying negative thought patterns that contribute to your stress and replacing them with more constructive ones.

• How it works: Your psychologist helps you recognise the connection between your thoughts, emotions and behaviours. You’ll learn coping strategies like problem-solving, relaxation techniques and reframing unhelpful thoughts.
• Example: If you feel overwhelmed by work, CBT can teach you to challenge your perfectionist tendencies and develop a healthier perspective.

Mindfulness-Based Stress Reduction (MBSR) MBSR is a technique based in mindfulness practices, such as meditation and yoga, to help you stay present and reduce stress.

• How it works: You’ll learn to focus on the here and now, rather than dwelling on past stressors or future worries. The goal is to cultivate awareness and acceptance of your thoughts and emotions without judgement.
• Example: You can use mindfulness breathing exercises during stressful situations to stay calm and focused.

Interpersonal Therapy (IPT) IPT focuses on improving your relationships and communication, which can play a key role in managing stress caused by interpersonal conflicts.

• How it works: This therapy addresses issues like unresolved conflicts, social isolation or role transitions (such as becoming a parent or changing jobs). A psychologist will help you develop healthier interpersonal dynamics.
• Example: If you’re struggling with workplace conflicts, IPT can help you work on assertiveness skills and resolving misunderstandings.

Family Therapy For chronic stress linked to family dynamics, family therapy involves working with multiple family members to address conflicts or communication breakdowns.

• How it works: Your psychologist helps your family explore patterns of interaction and develop healthier ways of relating to one another.
• Example: If your family is dealing with caregiving stress, therapy can facilitate better role-sharing and emotional support.

Acceptance and Commitment Therapy (ACT) ACT encourages you to accept difficult emotions instead of fighting them and to commit to value-driven actions despite stress.

• How it works: You learn to live with stress and discomfort while focusing on meaningful life goals, using techniques like mindfulness and self-compassion.
• Example: If you’re experiencing stress due to career uncertainty, ACT can help you accept your fears while pursuing actions aligned with your professional values.

Solution-Focused Brief Therapy (SFBT) This is a goal-oriented approach that focuses on finding practical solutions rather than delving deeply into problems.

• How it works: You identify your strengths and resources to overcome current stressors quickly and effectively.
• Example: Your psychologist might help you brainstorm ways to reduce stress by delegating tasks or organising your daily schedule better.

Psychodynamic Therapy This long-term approach helps you uncover unconscious patterns or past experiences that may contribute to your chronic stress.

• How it works: You’ll explore your inner world with your psychologist’s guidance, gaining insight into unresolved conflicts or deeply rooted triggers.
• Example: Stress stemming from past trauma or emotional neglect might be addressed through this method.

Multiple approaches may be combined and used to suit individual needs.

Which Therapy Will Work Best?

Choosing the right therapy for chronic stress depends on a combination of factors, including an individual’s specific needs, personality, lifestyle and the underlying causes of stress.

A psychologist or counsellor can assess your situation and recommend therapies based on factors such as the severity of the stress, past experiences with therapy and personal goals (reducing symptoms, improving resilience, understanding root causes).

Some therapies work better for specific types of stress or individual preferences:

• Cognitive Behavioural Therapy (CBT): Ideal for those who prefer structured, practical solutions for managing thought patterns and behaviours.
• Mindfulness-Based Stress Reduction (MBSR): Best for individuals drawn to relaxation techniques and a focus on staying present.
• Interpersonal Therapy (IPT): Suitable for stress stemming from relationship conflicts or social challenges.
• Family Therapy: Effective if family dynamics or caregiving responsibilities are contributing to stress.
• Psychodynamic Therapy: Useful for those interested in exploring deeper, unconscious influences or past trauma.

Psychological therapy isn’t one-size-fits-all solution. It’s common to try one approach and, if it doesn’t feel effective, switch to another under professional guidance.

Ultimately, the best way to choose a therapy is to take an active, collaborative role with a qualified mental health professional who can tailor an approach to suit your unique situation.

10 Practical Strategies to Help Manage Chronic Stress

If you’re struggling to manage chronic stress, there are some practical strategies you can try to better cope.

1. Mindfulness and Relaxation Techniques

• Deep Breathing: Practice diaphragmatic breathing to calm the nervous system.
• Meditation: Spend 10–15 minutes a day in mindfulness or guided meditation to enhance relaxation.
• Progressive Muscle Relaxation (PMR): Gradually tense and release muscle groups to reduce physical tension.
• Yoga or Tai Chi: These practices combine physical movement with mindfulness, promoting both mental and physical well-being.

2. Physical Activity

• Exercise Regularly: Activities like walking, jogging, swimming or dancing release endorphins, the body’s natural stress relievers.
• Stretching: Simple stretching exercises can improve circulation and reduce muscle tension caused by stress.

3. Time Management

• Prioritise Tasks: Focus on what’s urgent and important to reduce feelings of being overwhelmed.
• Set Realistic Goals: Break tasks into smaller, manageable steps.
• Learn to Say No: Protect your time by setting boundaries and declining unnecessary commitments.

4. Healthy Lifestyle Choices

• Balanced Diet: Eat nutrient-rich foods to support your body’s ability to handle stress.
• Adequate Sleep: Aim for 7–9 hours of quality sleep each night.
• Limit Stimulants: Reduce caffeine and sugar intake, as they can exacerbate feelings of stress.

5. Cognitive Strategies

• Reframe Negative Thoughts: Use positive self-talk to challenge and change unhelpful perspectives.
• Gratitude Journaling: Write down things you’re grateful for to shift focus from stress to positivity.

6. Social Support

• Talk to Someone: Share your thoughts and feelings with a trusted friend, family member, or therapist.
• Join a Group: Participate in community activities or support groups to feel connected and understood.

7. Engage in Hobbies and Interests

• Spend time on activities you enjoy, such as reading, gardening, painting or playing music, to boost mood and reduce stress.

8. Professional Help

• If stress feels unmanageable, seek guidance from a psychologist who can tailor strategies to your situation.

9. Breathing and Visualisation Exercises

• Visualisation: Imagine yourself in a peaceful setting (e.g. a beach or forest) to mentally escape stressors.
• Box Breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and repeat.

10. Limit Exposure to Stressors

• Reduce Media Overload: Limit exposure to negative news or social media that might amplify stress.
• Organise Your Environment: Declutter your space to foster a sense of calm and control.

You don’t need to try all of these strategies at once, incorporating just a few into your daily routine can make a big difference.

When to Get Help

Recognising when to seek professional help is an important step towards improving your mental health. You may benefit from therapy if:

• Stress feels overwhelming or unmanageable, persisting for weeks or months.
• You notice a negative impact on your physical health, such as frequent headaches, fatigue or sleep disturbances.
• Emotional symptoms, like irritability, anxiety or sadness interfere with daily life and relationships.
• You’re relying on unhealthy coping mechanisms, such as overeating, alcohol or avoidance.
• You feel stuck, despite trying self-help strategies or support from friends and family.

Seeking help isn’t a sign of weakness, rather it’s a proactive step to take control of your well-being. If you need help dealing with chronic stress, talk to our team today.