Chronic Stress and What You Can Do About It

Research Writer: Dishita Ghai

Editor: Sahij Sidhu

As university students, stress is something we all know too well. With assignments, jobs, personal life, and everything in between, it can build up fast.  

Stress is your body’s natural way of responding to challenges. Sometimes it gives us the push we need to get things done, but other times, it feels overwhelming and begins to wear us down (Roberts & Karatsoreos, 2021).

Stress also varies in duration. Acute stress is short-term and usually resolves quickly, whereas chronic stress lingers for long periods and can take a serious toll on the body and mind (Chu et al., 2024).

The Stress Response

When we encounter a challenge, our body activates the sympathetic nervous system, like a fire alarm going off.  

This triggers the fight-or-flight response, releasing hormones such as norepinephrine and epinephrine, which increase heart rate, blood pressure, breathing rate, blood glucose levels, and alertness (Chu et al., 2024). The brain also signals the adrenal glands to release cortisol, which helps regulate the stress response and maintain alertness (Chu et al., 2024; Shorts in Psychology, 2018).

Once the stressor passes, the parasympathetic nervous system calms the body and turns off the alarm. However, when stress is constant, the alarm remains active, leading to allostatic load, the accumulated wear and tear on the body, which can have long-term negative effects on health (Roberts & Karatsoreos, 2021; Shorts in Psychology, 2018).

How Chronic Stress Affects Your Health

Chronic stress doesn’t just make you feel exhausted, it can lead to lasting health problems:

• Mental and Cognitive Health

Long-term stress can change how the cells in the brain work and connect, affecting learning, memory, and judgement. It’s also linked to anxiety, depression, and other mental health issues (Yaribeygi et al., 2017; Roberts & Karatsoreos, 2021).

• Heart Health  

Chronic stress increases blood pressure, heart rate, and inflammation, as well as increases the risk of heart attack and other chronic heart diseases (Yaribeygi et al., 2017)

• Immune Function

Stress can change hormone levels and weaken immune cells, making it harder for the body to fight against illnesses. This increases the risk of getting infection and diseases (Yaribeygi et al., 2017).

• Gastrointestinal Health

Chronic stress can impact appetite, increase inflammation, and lead to conditions like irritable bowel syndrome and other digestive disorders (Yaribeygi et al., 2017).

Stress also impacts our every-day behaviours like eating poorly, reducing physical activity, and struggling with sleep and insomnia, all of which can make health problems worse (Baban & Mortan, 2022).

Simple Ways to Manage Stress

Life can get overwhelming, but small, consistent actions can help recharge your body and mind.

• Move your body

Physical activity releases neurotransmitters that help control the stress response. Even 10 – 30 minutes of exercise can have a positive impact (Baban & Morton, 2022).

• Practice mindfulness

Practices like meditation, yoga, deep breathing and mindfulness can calm the nervous system, lower stress hormones, and improve focus and mood. (Baban & Morton, 2022).

• Step outside for fresh air

Spending time in nature, even a short walk, can help relieve stress by making us feel more relaxed and refreshed and giving us a break from our day to day life (Baban & Morton, 2022).

• Spend time with your loved ones

Our social connections give us a sense of belonging and support when things get tough (Baban & Morton, 2022).

• Reach out for support

If stress feels unmanageable, reach out to your support network or healthcare professionals. At McMaster University, you can connect with the Student Wellness Centre for additional help and resources.

References

Baban, K. A., & Morton, D. P. (2022). Lifestyle medicine and stress management. The Journal of Family Practice, 71(1 Suppl Lifestyle), S24–S29. https://doi.org/10.12788/jfp.0285

Chu, B., Marwaha, K., Sanvictores, T., Awosika, A. O., & Ayers, D. (2024, May 7). Physiology, stress reaction. In StatPearls. StatPearls Publishing. Retrieved October 10, 2025 from https://www.ncbi.nlm.nih.gov/books/NBK541120/

Roberts, B. L., & Karatsoreos, I. N. (2021). Brain–body responses to chronic stress: A brief review. Faculty Reviews, 10(83). https://doi.org/10.12703/r/10-83

Shorts in Psychology. (2018, July 24). The stress response [Video]. YouTube. https://www.youtube.com/watch?v=6a7NVjWg_sU&t=352s

Yaribeygi, H., Panahi, Y., Sahraei, H., Johnston, T. P., & Sahebkar, A. (2017). The impact of stress on body function: A review. EXCLI Journal, 16, 1057–1072. https://doi.org/https://doi.org/10.17179/excli2017-480