Let’s talk about stress, baby.
It’s important to note that not all stress is bad. “Small doses of periodic stress are useful for the body and mind and even build resilience, priming the body for change and challenge,” says Ayurvedic Doctor Nidhi Pandya. But when that stress is persistent and chronic, it becomes erosive and damaging.
There are many things that can lead to chronic stress, but Nidhi says it often stems from difficult life situations, including financial problems, unhealthy relationships, health issues, or a bad work environment. “Unfortunately, a person may get used to living in this state of chronic stress, unaware of its full impact on the body, mind, and overall well-being, until something breaks,” she adds.
Below, we break down chronic stress: what it is, common signs, and ways we can help protect ourselves from its damaging effects.
“Chronic stress is a state of constant pressure and arousal in the nervous system,” Nidhi says. “Humans are meant to balance periods of activity and intensity with periods of rest and repair. However, when there is prolonged intensity and the nervous system doesn’t get enough downtime, it can lead to an underlying sense of exhaustion or burnout, also known as chronic stress.”
What does chronic stress feel like?
“People with chronic stress often feel like they are living in survival mode and are unable to mentally disengage,” Nidhi says.
Common signs of chronic stress can include:
- Dry eyes
- Overthinking
- Shallow breathing
- Overeating
- Relying on caffeine or alcohol to get through the day
- Perpetual tiredness
- Lack of enthusiasm
- Hypersensitivity
- Hopelesseness
- Difficulty sleeping
What can we do about chronic stress?
Nidhi says that addressing chronic stress involves three things: prevention, coping, and repair.
“These are daily practices that ground you and build resilience to maintain equilibrium when one gets on the battlefield,” Nidhi says.
1. Self-care practices
If you’re reading this, you may struggle to take time out of your day for self-care, but it’s so important. “These activities help keep your nervous system feeling safe,” Nidhi explains.
Self-care practices we love:
- Stretch it out
Stretching improves posture, muscle tension, and your ability to relax. Sure, it sounds simple, but it’s amazing what 5-10 minutes of stretching can do for your overall wellbeing.
- PEMF therapy
PEMF stands for pulsed electromagnetic field and it’s a therapy that uses grounding, low-frequency electromagnetic waves that help calm the nervous system, reduce stress, and enhance cellular repair.
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This mat combines PEMF with four additional therapies—far infrared heat, negative ion therapy, hot stone therapy, and red light therapy—to help relieve tension, stimulate circulation, and support deep relaxation. Even better, it’s super versatile: you can use it while meditating, stretching, watching TV, and even sleeping, making it super easy to work into your daily routine.
- Reading in the bath
Separately, these two activities are great for helping with anxiety. Together, they’re even more amazing. We recommend adding soothing magnesium flakes to your tub to really amp up the relaxation.
2. Meditation
“An effective strategy that activates the parasympathetic nervous system and facilitates witnessing rather than suffering,” Nidhi says.
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3. Gratitude
“This brings about a chemical shift in the brain, calms the nervous system, strengthens the immune system, promotes the abundance mindset, and thus improves the body’s response to a stressful situation,” she says.
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These are things you can do in the moment to help reduce stress.
1. Resonance breathing
This is Nidhi’s favorite coping strategy. “Resonance breathing comprises moderate to deep inhales and prolonged exhales, always through the nose. Inhales put our body in action mode, and exhales promote rest and relaxation,” she explains.
“Anytime we experience a threat, our breath shortens, setting itself into a quick inhale and super short exhale pattern. Lots of action and little to no repair. Thus, we may find ourselves reflexively sighing at the end of a long, stressful day,” Nadhi says. “Resonance breathing actively keeps the exhales longer, offering instant repair and making the body feel safe, thus lowering the impact of chronic stress.”
2. Grounding
Grounding yourself is another coping strategy that Nidhi recommends. This is all about bringing a sense of mindfulness to the present moment.
3. Vagus nerve stimulation
As we’ve written about before, stimulating the vagus nerve can help you get out of fight-or-flight mode. Some ways to activate your vagus nerve: splash your face with ice-cold water, give yourself a gentle massage, or slip under a weighted blanket.
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This therapeutic oil is calming to the mind, body, and soul. It contains a skin-nourishing, soothing blend of herbs, including lavender, ashwagandha, and brahmi. To help stimulate your vagus nerve, focus on massaging your shoulders, neck, and feet.
Active Repair Strategies:
“These are essential when long-term chronic stress is present,” Nidhi says.
1. Get help from a professional.
“Cognitive behavioral therapy (CBT) and even hypnosis can be very useful in helping individuals change negative thought patterns and behaviors that contribute to stress,” Nidhi says. “Seeking professional help can be very beneficial in resolving trauma stored in the body as a result of chronic stress.”
2. Build other interests and hobbies.
These can “help break the stress cycle,” Nidhi suggests.
3. Remove yourself from the situation.
“Sometimes, removing oneself may be the only resolution to chronic stress. This is especially true when one is stuck in a toxic relationship or a toxic work environment,” she says.
“A combination of preventative, coping, and repair strategies, as well as creating a life outside the stress circle,” Nidhi says, “can help one find their way back to well-being.”
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Nidhi Pandya is an Ayurvedic Doctor and the creator of the Cosmic Alignment Method™, a revolutionary new program that blends ancient wisdom with modern science to unlock true wellness, elevate longevity, and confront and overcome key challenges in health, sleep, mood, and relationships.
The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that Poosh, LLC (“Poosh”) is not engaged in the provision or rendering of medical advice or services. The opinions and content included in the article are the views of the author only, and Poosh does not endorse or recommend any such content or information, or any product or service mentioned in the article. You understand and agree that Poosh shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.
*This post is a paid partnership with HealthyLine.*
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