Chronic Stress: The Silent Health Eater Behind 200 Diseases

We all deal with stress, right? But did you know there’s a type of stress that could be quietly eating away at your health, leading to over 200 diseases? And no, I’m not talking about the kind that pushes you to meet deadlines or helps you ace that presentation. That’s eustress, the good kind of stress that can actually motivate you.

But what about the other kind—the one that doesn’t quit? That’s chronic stress, and it’s the real health eater.

Eustress vs. Chronic Stress: What’s the Difference?

Not all stress is bad! In fact, eustress is that positive kind of stress that helps you rise to the occasion. But stress becomes a problem when it sticks around for way too long and leaves you feeling like you’re constantly under pressure. That’s chronic stress.

Chronic Stress: The Real Health Eater

This is the stress that doesn’t just go away after a few days. It lingers for weeks, months, or even years, making you feel like you’ve lost control over your life. And guess what? Chronic stress is directly linked to over 200 diseases, according to psychosomatics.

Sound familiar? Think back to when you’ve felt stressed for a long time. Did you notice physical symptoms showing up too?

How Chronic Stress Affects Your Body

Here’s the thing: chronic stress doesn’t just live in your mind. It seeps into your body, too, and can trigger issues like:

• Acne
• Arthritis
• Bronchitis
• Stomach problems
• Thyroid issues

And these are just a few examples! Chronic stress lowers your immune system, leaving you more vulnerable to illness.
Practical Tips to Manage Chronic Stress

The good news? You don’t have to let chronic stress take over your life. Here are some simple but powerful tips, with added details, that you can start using today:

1. Breathe Deeply

When stress hits, your body goes into fight-or-flight mode, which makes your breathing shallow and rapid. This type of breathing sends signals to your brain that you’re in danger, which only adds to the stress.

Deep breathing helps reset this response by activating your parasympathetic nervous system—the part of your body that controls relaxation. When you take slow, deep breaths, it tells your brain that you’re safe and calms everything down.

Here’s how to do it:

• Find a quiet space.

• Inhale deeply through your nose for 4 seconds, feeling your belly expand.

• Hold the breath for 4 seconds.

• Slowly exhale through your mouth for 4 seconds.

• Repeat this for a few minutes, and you’ll feel the tension melting away.

Make this a part of your routine when you feel overwhelmed, and notice the immediate shift in your body and mind.

2. Identify Your Triggers

We all have different stress triggers. It might be your job, a challenging relationship, or even the expectations you put on yourself. The problem is, we often don’t take the time to figure out what’s actually stressing us out. When you identify your stress triggers, you can start managing them more effectively.

Here’s what to do:

• Keep a stress journal for a week. Every time you feel stressed, write down what’s happening around you—where you are, who you’re with, and what you’re thinking about.

• After a week, review your notes and look for patterns. What situations or thoughts cause the most stress?

Once you know your triggers, you can come up with strategies to reduce their impact. For example, if deadlines stress you out, break big tasks into smaller chunks to make them more manageable.

3. Move Your Body

When you’re feeling stressed, your body produces cortisol, a hormone that helps you respond to threats. But too much cortisol over a long period can damage your health. Exercise is one of the best ways to burn off excess cortisol and replace it with endorphins, the brain’s feel-good chemicals.

Here’s how to start:

• You don’t need a full-blown workout to reduce stress. Even 10 minutes of walking can lower cortisol levels.

• Try to build some form of movement into your daily routine—whether it’s taking a walk during your lunch break, doing a short yoga session, or dancing around your living room to your favorite song.

Regular movement not only helps with stress but also boosts your mood and keeps your body healthy.

4. Set Boundaries

Do you often find yourself saying yes when you really want to say no? Overcommitting is a fast track to chronic stress. Setting healthy boundaries means knowing your limits and being okay with protecting your energy and time.

Here’s what you can do:

• Practice saying “no” in low-stakes situations. For example, if a friend asks you to do something that you don’t have time for, politely decline. You don’t need to justify your decision beyond a simple, “I’m not available for that right now.”

• At work, be clear about what you can realistically handle. If you’re overloaded with tasks, speak up and ask for help or extensions where possible.

By setting boundaries, you’ll reduce the overwhelm and feel more in control of your life.

5. Practice Mindfulness

When stress hits, it’s easy to get stuck in worrying about the future or replaying the past. Mindfulness helps bring you back to the present moment and reduces the mental spirals that often accompany stress.

Here’s how to practice mindfulness:

• Start small. Find 5 minutes in your day to sit quietly and focus on your breathing. If your mind starts to wander (and it will!), gently bring your attention back to your breath.

• You can also practice mindfulness during everyday activities. For example, when you’re eating, really focus on the flavors, textures, and smells of your food. Or when you’re walking, notice the feeling of your feet on the ground and the sounds around you.

With regular practice, mindfulness can help you respond to stress more calmly and with more clarity.

6. Get Enough Sleep

Stress can wreak havoc on your sleep, and without enough rest, you’re more vulnerable to even more stress. It’s a vicious cycle. But getting 7–8 hours of quality sleep each night gives your body a chance to repair itself and reset your stress levels.

Here are some tips for better sleep:

• Create a bedtime routine that helps you unwind. This could include reading a book, drinking a calming tea, or doing some gentle stretches.

• Avoid screens (phones, laptops, TVs) for at least 30 minutes before bed, as the blue light from devices can interfere with your body’s natural sleep-wake cycle.

• Try to go to bed and wake up at the same time every day to regulate your internal clock.

Better sleep will help your body recover from stress and make you more resilient to life’s challenges.

The Power of Psychosomatics: Reclaim Your Health

The best part? Through psychosomatic sessions, we can target the root causes of your stress and even create new neural pathways in your brain to help you manage it better. You’ll feel more in control, and your health will start to improve.

It’s time to take control of your health and stop letting stress run your life.

Comment below with a stress-related disease you’re curious about, and let’s work together to tackle it!