Written by Monika Stuczen, CEO & Founder
Dr Monika Stuczen, PhD, MSc, is a Medical Microbiologist with nearly two decades of research experience in both academic and industrial environments. She is a distinguished leader and educator in microbiology. She is also the Founder & CEO of SAYANA by Nature Ltd, a UK-based company striving to lead in the market of premium natural supplements.
Have you ever woken up in the morning feeling panicked, with your heart racing and a sense of nervousness? Do you find yourself more emotional than usual, anxious, sad, and overwhelmed? Is your body constantly fatigued, with exhaustion persisting even after a full night’s rest? These may be signs of chronic stress.
Stress can impact our emotions, physical well-being, and behaviors in many different ways. Sometimes, we immediately notice the signs of stress; other times, we may continue without acknowledging them. Many people don't realize that symptoms like a racing heartbeat, racing thoughts, and hyperactive behaviors are all signs of being overwhelmed by chronic stress. This ongoing stress affects both the mind and body, producing physical and psychological symptoms that can severely disrupt a person’s ability to function in daily life.
The symptoms of chronic stress can vary in severity from one person to another. Some of the most common signs include decreased energy, aches and pains, sleep disturbances, fatigue, a sense of losing control, disorganized thinking, frequent infections, gastrointestinal issues, difficulty concentrating, and more.
However, not all stress is harmful. In small doses, stress can motivate us to complete tasks or help us avoid danger. It triggers the release of adrenaline, enhancing our ability to tackle challenges, improve performance, and solve problems. But when stress becomes chronic, lasting for an extended period, it can become overwhelming and debilitating.
Our body’s natural response to stress, while beneficial in the short term, can work against us over time. As a survival mechanism, we are designed to adapt to stressors. However, the more stressors we face, the more our bodies adjust, leading to increased cortisol levels and potentially severe health consequences.
Chronic stress can have a profound impact on both our physical and psychological well-being, contributing to a range of health problems. Research has shown that prolonged stress can play a significant role in the development of major illnesses. Some potential complications of chronic stress include a weakened immune system, heart disease, cancer, diabetes, chronic fatigue, obesity, depression, autoimmune disorders, and more.
It is essential to find effective ways to reduce and manage stress because if we don't train our brains to respond differently, stress will only continue to accumulate. Stressors are ever-present in our lives, amplified by the constant presence of technology and the demands it brings. However, the good news is that chronic stress can be managed and alleviated. By improving our lifestyle and making healthier choices, we can significantly enhance our overall well-being.
10 powerful strategies to manage chronic stress and live fully
1. Recognize and minimize stressors
While major changes to reduce stress may not always be possible right away, there are often stressors within your immediate control that you can address. Since everyone’s situation is unique, a good starting point is to make a list of the things currently causing you concern. Once you've identified these, you can prioritize those that you can take action on.
For example, cutting back on certain expenses may help alleviate financial pressure. Depending on your individual needs and lifestyle, other strategies to manage stress might include delegating household tasks to family members or asking for help when you're feeling overwhelmed, taking breaks from social media and news if they negatively impact your mood, reducing noise in your workspace, saying no to non-urgent commitments, and checking emails or notifications only at designated times throughout the day.
2. Challenge yourself to make meaningful lifestyle changes
If you are experiencing chronic stress, it's likely that you're often tired and low on energy. However, it’s crucial to focus on your physical health, as it is deeply connected to your mental well-being. Incorporating regular physical activity, eating a balanced diet rich in whole foods, avoiding processed foods and excess sugar, and prioritizing quality sleep is essential for improving how you feel. These healthy habits help reduce stress through mechanisms like hormone regulation and can lower the risk of future health complications. On the other hand, poor eating habits can elevate stress levels and lead to more serious health problems over time if not addressed.
There is growing evidence that physical activity has a profound positive impact on mental health. Studies have examined both short bouts of exercise and longer periods of regular physical activity, consistently showing better mental health outcomes. Physical exercise has been shown to improve various psychological factors, including self-esteem, cognitive function, mood, and overall quality of life. People who engage in regular exercise tend to have better mental well-being.
Additionally, numerous studies have linked the consumption of ultra-processed foods to mental health issues, including depression and anxiety. A systematic review and meta-analysis by Lane et al. (2022), which included 385,541 participants, found strong associations between ultra-processed food intake and various mental disorders. The results of meta-analyses involving cross-sectional studies indicated that higher consumption of ultra-processed foods was linked to increased odds of depressive and anxiety symptoms, both collectively and separately. Furthermore, a meta-analysis of prospective studies showed that higher intake of ultra-processed foods was associated with an increased risk of developing depressive symptoms over time.
3. Incorporate relaxation into your daily routine
Everyone has their own unique way of relaxing. For some, listening to music or taking regular walks brings a sense of calm, while others find solace in creative activities like painting, sewing, sculpting, or writing. However, some people may be so overwhelmed by stress that they struggle to identify what helps them relax. If you’re one of these individuals, think back to your childhood and recall activities that brought you joy and relaxation. Did you enjoy arts and crafts, reading, playing sports, doing puzzles, or working on DIY projects? Try re-engaging with those activities and see how you feel.
The key is to regularly incorporate these calming, enjoyable experiences into your routine, whether daily or weekly, even if only for 10 minutes.
4. Meditation and mindfulness
For thousands of years, various cultures have practiced mindfulness and meditation to enhance well-being, and recent scientific research continues to highlight their potential health benefits. Studies in recent years suggest that mindfulness-based interventions can significantly influence brain plasticity, both structurally and functionally, and contribute positively to psychological and physiological health. Two common types of meditation include focused attention (FA) meditation, such as mantra or Himalayan yoga, and open-monitoring (OM) meditation, like Isha yoga, Zen, Shoonya yoga, and Vipassana.
A 2018 systematic review found that both meditation styles improve attention control, emotion regulation, self-awareness, and cognitive control of conflict. Additionally, a 2022 review indicated that different meditation practices can alter the functional activity and connectivity of the prefrontal cortex (PFC), a brain region linked to attention, working memory, cognitive and executive control, emotion regulation, countering negative emotions, self-awareness, and compassion.
In addition to brain benefits, meditation has been shown to positively impact physiological factors such as heart rate, respiratory rate, and both systolic and diastolic blood pressure.
5. Deep breathing exercise
Breathing is an automatic process, yet it is the only autonomic function we can consciously control. This unique ability makes breathwork a powerful tool for managing stress and enhancing recovery.
Breathwork directly influences the autonomic nervous system, which has two main branches:
Sympathetic nervous system (SNS): This is the "fight-or-flight" response, activated during stress, which increases heart rate, blood pressure, and cortisol levels.
Parasympathetic nervous system (PNS): This is the "rest-and-digest" state, activated during relaxation, which slows the heart rate, reduces blood pressure, and supports recovery.
By practicing intentional breathwork, we can shift the body from SNS dominance to PNS activation, creating a state of calm and facilitating recovery from stress.
Breathwork is more than just a relaxation practice; it’s a powerful tool with a wide range of benefits. Slow, deep breathing helps reduce cortisol, the body's primary stress hormone, promoting a sense of calm. By activating the parasympathetic nervous system (PNS), breathwork lowers both blood pressure and heart rate, enhancing relaxation. Regular practice can also help manage anxiety and increase resilience, making it easier to handle stressful situations. Additionally, it boosts oxygen flow to muscles and tissues, speeding up recovery from workouts or injuries while alleviating muscle tension to support both relaxation and repair.
6. Spending time in nature
Research indicates that spending time in nature has a significant positive impact on reducing stress, anxiety, and depression symptoms. A systematic review of randomized controlled trials (RCTs), non-randomized controlled trials, and observational studies found that people who spent time in natural environments reported lower levels of anxiety and depression.
Another review revealed that after spending time in nature, individuals reported feeling less stressed, with their bodies showing physical signs of this improvement, including reduced amygdala activation, lower cortisol levels, improved blood pressure, and calmer autonomic nervous systems.
One of the most profound effects of nature on our physical health is its ability to downregulate the amygdala, the brain structure responsible for processing emotions. The amygdala, which exists as two almond-shaped structures on either side of the brain, plays a crucial role in emotional responses. In individuals with depression, the amygdala tends to be hyperactive, and this dysfunction is often worsened by inflammation in the body. Chronic or perceived stress can trigger inflammatory responses within the amygdala, which may contribute to the onset of depressive symptoms. Moreover, amygdala activation is closely linked to increased anxiety, trauma reactions, and the body’s fight-or-flight response. Thus, a decrease in amygdala activation after spending time in nature serves as a physical indicator of stress reduction, signaling a return to a calmer, more balanced nervous system.
7. Transforming your mindset
Cultivating a positive mindset can significantly reduce the negative emotional impact of chronic stress. Key characteristics of a positive mindset include happiness, confidence, a sense of control, stability, motivation, and optimism. But how can we develop these traits? There are several effective ways to achieve them.
First, focus on your strengths. Recognizing your unique qualities helps you develop a more positive self-image. Reflect on what makes you who you are. Are you resilient, detail-oriented, compassionate, or strong? Make a list of your positive attributes and revisit it regularly. This practice will help you concentrate on your strengths rather than your shortcomings.
Second, practice self-compassion. Our inner voice often points out what we're doing wrong but forgets to acknowledge what we’re doing right. Cultivating self-compassion involves treating yourself with kindness, care, and gentleness. Take moments throughout your day to offer yourself the same compassion you’d offer a friend.
Part of fostering a positive mindset involves believing that you deserve to take care of yourself. You have the right to rest, feel good, and engage in self-care. By prioritizing your well-being, you can cultivate a more positive self-view, which, in turn, can lead to more positive experiences.
Another effective strategy is to consciously shift your attention away from negative thoughts. If you find yourself ruminating on something negative, interrupt that thought cycle by doing something physical, like going for a run, taking a cold shower, or focusing on the details of an object around you. These actions can help break the cycle of negativity and redirect your focus toward the positive.
Finally, with the guidance of a mental health professional, you can work to replace unhelpful thinking patterns with healthier, more constructive ones. This process can transform your mindset and improve how you manage stress.
8. Practice gratitude
Gratitude is a powerful tool for minimizing stress and promoting overall well-being. Research shows that practicing gratitude can lower cortisol levels in the body by approximately 23%, reducing the health risks associated with chronic stress. While it may seem simple to say "thank you," gratitude has far-reaching benefits, particularly for mental health. By cultivating a habit of gratitude, we can develop a positive mindset that fosters resilience, emotional stability, and inner peace, helping to alleviate stress, anxiety, and even depression.
Gratitude is not just a passing feeling; it is a mindset that encourages us to focus on the positives in our lives, even in difficult times. Neuroscientists have found that practicing gratitude activates areas of the brain linked to reward, social bonding, and stress relief. When we intentionally express gratitude, our brains release dopamine and serotonin neurotransmitters that enhance feelings of happiness and counteract the effects of stress hormones like cortisol.
Incorporating a daily gratitude practice into your routine can be highly effective in reducing stress. Whether you write in a gratitude journal, use an app, or express thanks through a note or conversation, the act of acknowledging what you’re grateful for has a powerful impact. Sharing your appreciation with others not only strengthens relationships but also boosts your own sense of happiness. The more consistently you practice gratitude, the more you’ll strengthen its positive effects.
9. Cognitive behavioural therapy
Many people find cognitive approaches to be incredibly effective and quicker than other therapeutic methods when it comes to stress relief. Cognitive-behavioural therapy (CBT) helps individuals identify and challenge negative thought patterns, eliminating avoidant behaviours and safety-seeking actions that hinder personal growth. Under stress, some individuals tend to adopt pessimistic views or feel incapable of solving problems. CBT encourages more balanced and realistic thinking, enhancing the ability to cope with stress effectively. This process aids in stress management, reducing stress-related disorders, and improving overall mental health.
Numerous randomized controlled trials have shown CBT's effectiveness in treating a range of mental health issues, including chronic stress, anxiety, and depression.
In addition to traditional CBT, cognitive therapy has been successfully combined with mindfulness, which is the practice of being fully aware of the present moment and your internal thoughts and feelings. This approach, known as mindfulness-based cognitive therapy (MBCT), has shown promising results in reducing stress and improving emotional regulation. By integrating mindfulness with cognitive therapy, MBCT offers an even more holistic method for managing stress and fostering mental well-being.
10. Consider adding adaptogens to your daily routine
Adaptogens are substances that enhance the body's ability to resist stress, promoting a state of non-specific resistance linked to various disorders within the neuroendocrine-immune system. Animal studies and research on isolated neuronal cells have shown that adaptogens possess neuroprotective, anti-fatigue, antidepressant, anxiolytic, nootropic, and central nervous system (CNS) stimulating properties. Clinical trials also demonstrate that adaptogens can reduce fatigue and improve mental performance, particularly by enhancing tolerance to mental exhaustion and boosting attention during stressful conditions.
The stress-protective effects of adaptogens are thought to be linked to their influence on the hypothalamic-pituitary-adrenal (HPA) axis. Adaptogens help normalize chronically elevated levels of cortisol and corticosterone, likely through their interaction with glucocorticoid receptors. This interaction helps restore balance to the HPA axis, which plays a critical role in the body’s stress response (Panossian, 2017).
Several adaptogens are commonly used to reduce stress, alleviate anxiety, enhance mental performance, and increase energy. These include Ashwagandha, Ginseng, Rhodiola, Bacopa monnieri, Holy Basil, Chaga, Cordyceps, Reishi, and Schisandra. These natural substances offer a holistic approach to managing stress and improving overall mental well-being.
Adaptogens can be a powerful addition to your stress-management routine. Consider SAYANA by Nature Adaptogen Max Formula, which combines potent ingredients like Ashwagandha, Rhodiola, Holy Basil, Schisandra, and others to support your body’s natural response to stress. This formula is particularly beneficial for those dealing with adrenal fatigue and elevated cortisol levels. It's also an excellent choice for recovery after periods of intense emotional strain, helping to replenish energy and restore balance to your body's stress response.
Chronic stress can have long-lasting effects on your overall health and well-being. While recovery is possible, the process depends on understanding the underlying causes of your stress, your personal coping abilities, and the support systems available to you.
Adopting healthy lifestyle changes, incorporating relaxation practices, and cultivating a positive mindset are all essential components of managing stress effectively.
While stress is an inevitable part of life, learning how to reduce it and manage anxiety can significantly improve your quality of life. However, if you're struggling to cope, feeling overwhelmed, or finding that stress-relief techniques aren't working, it may be time to consult with your healthcare provider. A mental health professional can offer additional coping strategies, therapies, or resources tailored to your specific needs.
Read more from Dr. Monika Stuczen
Monika Stuczen, CEO & Founder
Dr. Monika Stuczen, PhD, MSc, is a Medical Microbiologist with nearly two decades of research experience in both academic and industrial settings. She is a distinguished leader and educator in microbiology, particularly focused on the gut microbiome and its impact on health. Dr. Stuczen is also a staunch advocate for mindfulness, holding the view that chronic stress and an unhealthy microbiome are significant factors in the development of cancer and other serious disease. She is also, the Founder & CEO of SAYANA by Nature Ltd, a UK-based company striving to lead in the market of high-quality natural supplements, with products aimed at supporting gut health, reducing stress, bolstering the immune system and enhancing energy and stamina.
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