Let’s be honest: stress is a part of life. But when it stops being a temporary inconvenience and starts feeling like your default mode, you might be dealing with chronic stress. If you find yourself constantly exhausted, irritable, or just off, your nervous system might be stuck in overdrive. Let’s break down the signs of chronic stress and, more importantly, what to do about it.
What Is Chronic Stress?
Stress in small doses isn’t necessarily a bad thing. It’s your body’s natural response to challenges, helping you stay alert and motivated. But when stress sticks around for too long without a break, it can start to take a toll on your body and mind. Chronic stress happens when your nervous system stays in a prolonged fight-or-flight state, making it harder for your body to return to a relaxed mode. [1]
7 Signs You Might Have Chronic Stress
1. You’re Always Tired (Even After Sleeping)
Feeling drained 24/7? Chronic stress can disrupt your sleep cycle, making it hard to get quality rest. Even if you’re technically getting enough sleep, you might wake up feeling like you barely closed your eyes. [2]
2. Your Mood Feels Like a Rollercoaster
If you find yourself snapping at your best friend one minute and crying over a TikTok the next, chronic stress could be impacting your emotional regulation. Your nervous system is basically stuck in a reactive state, making everything feel way more intense than it should.
3. You Have Constant Muscle Tension
Ever notice your shoulders feel like they’re permanently glued to your ears? Chronic stress often shows up in the body as tension, especially in the neck, jaw, and shoulders. If stretching doesn’t seem to help, stress could be the culprit. [3]
4. Your Stomach Is Acting Up
Gut health and stress are deeply connected. If you deal with bloating, discomfort, or unpredictable digestion, chronic stress might be messing with your digestive system’s ability to function smoothly. [4]
5. You Struggle to Focus or Remember Things
Brain fog is real. When your body is constantly in a stress state, your brain prioritizes survival over deep thinking. If you’ve been feeling forgetful or scattered, it could be a sign that chronic stress is wearing down your cognitive function.
6. You Rely on Caffeine to Function
If your morning coffee is the only thing keeping you upright (and you need another by 2 PM), your body might be running on stress hormones instead of real energy. Chronic stress can mess with your natural energy levels, making you feel like you need caffeine to keep going.
7. You Feel Overwhelmed All the Time
Tasks that used to feel simple now seem impossible. Chronic stress can make everything feel like a mountain instead of a molehill. If even picking out an outfit or answering an email feels like too much, stress overload could be the reason.
What to Do About Chronic Stress
If you’re reading this and nodding along, first of all—take a deep breath. You don’t have to stay stuck in stress mode forever. Here are some things that can help bring your nervous system back into balance.
1. Try Vagal Toning Exercises
The vagus nerve plays a huge role in switching your body from fight-or-flight to rest-and-digest mode. Simple vagal toning exercises—like deep breathing, humming, or gentle rocking movements—can help calm your nervous system. My course, Beat the Burnout, walks you through easy, science-backed techniques to reset your stress levels and feel more like yourself again.
2. Move Your Body (But Gently!)
Exercise doesn’t have to mean high-intensity workouts. In fact, if you’re dealing with chronic stress, gentler movement like walking, yoga, or somatic exercises might be more beneficial. Movement helps release built-up tension while signaling to your body that it’s safe to relax. [5]
3. Prioritize Sleep Hygiene
If stress is wrecking your sleep, try creating a nighttime wind-down routine. Ditch screens an hour before bed, dim the lights, and do something relaxing—like reading, journaling, or using a magnesium-based lotion (one of my faves for unwinding).
4. Breathe Like You Mean It
When we’re stressed, we tend to take shallow, rapid breaths. Try box breathing (inhale for four counts, hold for four, exhale for four, hold for four) or long exhalations to activate your body’s relaxation response. [6]
5. Set Boundaries Like a Boss
Overcommitment is a one-way ticket to burnout. Learn to say no, delegate tasks, and create space for actual rest. Stress isn’t just about what’s happening inside you, it’s also about what you’re allowing into your life.
6. Connect with People Who Get It
You don’t have to navigate stress alone. Reach out to a friend, join a supportive community, or talk to a therapist. Simply feeling heard and understood can be a huge relief.
7. Give Yourself Grace
Chronic stress didn’t build up overnight, and it won’t disappear overnight either. Be patient with yourself, celebrate small wins, and remember that healing is a journey, not a race.
Final Thoughts
If chronic stress has been running the show in your life, know that there are ways to take back control. By tuning into your body’s signals and making small, intentional changes, you can start feeling more balanced and grounded.
And if you’re looking for structured guidance, Beat the Burnout is designed to help you regulate your nervous system and break free from chronic stress. You deserve to feel good again, let’s make it happen.