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, known as 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. Noteworthy, 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. However, chronic stress isn’t a personal failure, but 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 partake in such self-care 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. Yet, 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 ❤️
Stress has become such a constant in our lives that we often forget how much it’s affecting us. It’s interesting how society has normalized being busy to the point where we don’t even recognize chronic stress as a problem. I never really thought about how cortisol staying elevated for long periods could accelerate aging—that’s honestly a wake-up call. It’s also concerning how certain groups face toxic stress due to systemic issues, and it’s not just a mental struggle but a physical one too. The idea that feeling overwhelmed is a weakness is something I’ve heard so many times, but it’s refreshing to see it framed as a biological response instead. Self-care being more than just “treating yourself” makes a lot of sense—it’s about truly taking care of your mental and physical health. Do you think there’s a way to shift societal norms to better address chronic stress and its impact on different communities?
I completely agree. We’ve normalized being “busy” to the point where people don’t realize their bodies are living in survival mode. Chronic stress becomes this invisible baseline while rest is stigmatized as laziness. You’re right, it gets even more complicated when stress is tied to systemic barriers that people can’t just opt out of. I also think the shift starts with conversations like this. Naming it. Challenging the idea that being busy equals being productive or worthy. Also, creating environments where rest, boundaries, and mental health are actually supported instead of penalized.
Honestly, teaching people from a young age what self-regulation and emotional safety look like would make such a difference. If people grew up with the language and tools to identify stress earlier, they’d be better equipped to regulate it. We need to de-stigmatizing rest. For instance, not being shamed for taking PTO, not being viewed as “less committed” for wanting a 32-hour work week, or not feeling guilty for needing space. When rest stops being treated like a luxury and starts being treated like a basic human need, I societal norms will begin to shift. Great question!