Let’s be real, stress has become so normal that many of us barely notice we’re carrying it anymore. We wake up already tense, rush through the day, and fall asleep with our minds still running. We call it “being busy” or “just life,” but if we’re being real, a lot of us are living in survival mode also a form of chronic stress.
What Chronic Stress Does to Your Body
Stress in small bursts is helpful. It keeps us alert. It helps us meet deadlines and respond to emergencies. That’s thanks to hormones like cortisol and adrenaline, which give us energy and focus when we need it. However, here’s the problem…our bodies were built for temporary stress, not nonstop pressure. When stress is present for weeks, months, or even years cortisol stays elevated resulting in negative health outcomes.
According to research, chronic stress is linked to:
- High blood pressure and heart disease
- Weakened immune system
- Weight gain and diabetes
- Memory problems and brain fog
- Anxiety, depression, and burnout
It even speeds up aging. YES, stress can make you biologically older. So, you may appear youthful (chronological age), but internally your body is aging away. And here’s something important to acknowledge, not everyone experiences stress equally. People living in poverty, facing racism/sexism, fighting for basic needs, or raising families without support often experience constant stress, known as toxic stress. It’s not “just in their head” but actually takes a real toll on health and life expectancy.
You’re Not Weak, You’re Overloaded
One of the biggest lies our culture teaches is that feeling overwhelmed means you’re not strong enough. But chronic stress isn’t a personal failure, it’s a biological response. Your body is trying to protect you. It just doesn’t know how to clock out.
Self-Care Isn’t A Luxury, It’s A Necessity
Self-care often gets watered down into “treat yourself” culture, but real self-care isn’t about bubble baths or retail therapy (though those can be nice and at time also much needed lol). Real self-care is about regulating your body and protecting your peace.
It means creating habits that tell your nervous system…I am safe. I am supported. I can rest here.
Here are some simple, doable ways to start and some of my faves:
Calm Your Nervous System
- Practice deep breathing for 2–5 minutes
- Spend 10 minutes in silence when you wake up (don’t go grabbing your phone)
Move Your Body (Even a Little)
- Take a walk
- Do at lease one physical activity during the week (yoga, dance, cycling, jogging, etc)
Protect Your Energy
- Say no without over-explaining
- Take social media breaks
- Give yourself permission to rest without guilt
Be Kind to Your Mind
- Journal what’s on your heart
- Replace self-criticism with self-compassion
- Reach out to someone you trust when you’re struggling
Nourish Yourself
- Drink more water
- Eat meals that give you energy
- Prioritize real sleep, not just “laying down with your phone”
If chronic stress has been your normal, you’re not alone. Many of us grew up in survival mode and stayed there. However, now that we know better, we can do better. Gently, consistently, and one small act of care at a time. Self-care doesn’t fix life overnight, but it gives us strength to handle life without losing ourselves in the process.
Because we all deserve to feel whole, rested, and well, not just surviving.
Stay blessed. Remember, you are loved ❤️