Modern life asks a lot from us. Work, family, caring responsibilities, financial pressures, health concerns — it’s no surprise that many people feel “always on” without much time to rest and reset.
A certain amount of stress is completely normal. In fact, short-term stress can help you stay focused and deal with challenges. The problem arises when those stress signals stay switched on for too long.
This article explains, in clear and simple terms, what chronic stress really is, how it affects the body over time, and — most importantly — practical, evidence-supported steps that genuinely help.
When we talk about “stress”, it can seem like something solid — a “bag of stress” you carry around. But it isn’t a thing you “have” at all; it’s not an object, and it’s certainly not like catching a cold.
Stress is a biological response — a temporary shift in hormones, heart rate and focus — that helps you deal with something your body interprets as important, challenging or demanding.
In short bursts, this response is useful. It helps you get through a busy morning, concentrate during a difficult conversation, or react quickly when something unexpected happens.
Chronic stress is simply when this response stays active for longer than the body is designed for — not hours, but weeks or months. This can happen for many reasons: juggling responsibilities, caring for others, financial worries, illness, or long periods of uncertainty or change.
The most important point is:
Chronic stress isn’t a fixed condition. It’s a pattern — and patterns can change.
That’s encouraging, because it means you’re not stuck with it. Small, steady habits can make a meaningful difference.
Chronic stress can affect anyone, and often it affects people who are doing their very best, for example:
Busy people with many responsibilities
Work, family and home life often leave little room for rest.
Carers and parents
Supporting others is rewarding, but it places ongoing emotional and practical demands.
People going through major life changes
Retirement, bereavement, moving house, becoming a grandparent — transitions create uncertainty.
Older adults
Not because of age itself, but because responsibilities and health needs can shift over time.
People managing long-term pressures
Financial strain, loneliness, long-term conditions or caring roles can all keep stress elevated.
Research consistently shows that the stress response is highly adaptable. When sleep improves, routines stabilise, and people move a little more or spend time outdoors, stress often settles more quickly than expected.
Chronic stress doesn’t speed up ageing overnight. Instead, it places steady pressure on systems that work best when the body has regular recovery time. Over longer periods, this can show up in several ways — all of which can improve once stress begins to ease.
1. It can affect “biological ageing”, but this is not permanent
Large human studies show that long-term stress is linked with faster shortening of telomeres, the protective ends of DNA that naturally shorten as we age.
Importantly, this process is reversible. Improvements in sleep, movement and emotional support are linked with slower telomere shortening afterwards.
2. It can increase low-grade inflammation — but this falls with lifestyle changes
Chronic stress is associated with slightly raised inflammatory markers. UK Biobank research has linked higher inflammation with tiredness, lower mood and faster ageing.
However, inflammation decreases when people eat more fibre, sleep better, move regularly and find ways to relax.
3. It can influence immunity — and the effect reverses as stress lowers
Long-term stress is known to disrupt normal immune regulation. Many people notice they pick up colds more easily during stressful months.
This improves when stress levels settle and routines become more stable.
4. It disrupts sleep — and poor sleep increases stress
Chronic stress interferes with the natural rhythms of cortisol and melatonin. This can cause:
difficulty winding down
waking during the night
feeling unrefreshed
But the cycle is breakable: consistent evening routines, less screen time late at night, and regular wake-up times all help reset sleep patterns.
5. It places extra pressure on the heart — but this is reversible
Long-term stress is linked with higher resting heart rate and increased tension in blood vessels. Over time, this can raise blood pressure.
Walking, deep breathing, time outdoors and reducing caffeine all contribute to lowering this stress-related pressure.
6. It affects digestion and the gut–brain axis — but balance returns with routine
The gut and brain communicate constantly in what’s called the gut–brain axis. When stress remains high, digestion may speed up, slow down or feel more sensitive.
Increasing fibre, staying hydrated and eating regular meals help support gut bacteria — which play an active role in calming the stress response.
1. Move your body daily — even for 10 minutes
Walking, stretching or light activity helps lower cortisol and lift mood. Research consistently links regular movement with improved mental wellbeing.
More details: Unlocking the Power of Walking
2. Prioritise consistent sleep
Going to bed and waking at similar times helps regulate the stress response. NHS guidance highlights regular sleep as one of the most effective stress-management tools.
More details: Improve your sleep today with Dr Matt Walker
3. Eat more fibre-rich foods
Fibre supports healthy gut bacteria, which communicate with the nervous system and help regulate stress and inflammation.
4. Practise slow breathing or longer exhalations
Slow breathing activates the body’s calming pathways and can reduce heart rate within minutes.
See here: Take a breath - A Simple Technique to relieve Stress, Anxiety and Improve Your Sleep
5. Spend time outdoors or in natural daylight
Natural light helps regulate mood, sleep rhythms and cortisol levels.
More details: Tired All the Time?
6.Limit caffeine after midday
Caffeine stays in the body for several hours and can keep the nervous system stimulated into the evening.
7.Stay connected
Talking with someone you trust — even briefly — reduces stress hormones and increases emotional resilience.
Chronic stress doesn’t mean your body is “worn out” or that things can’t improve. It’s simply a signal that your mind and body need a little more rest, routine and support.
The encouraging part is that the stress response is flexible — and the body often begins to settle faster than people expect once habits shift in the right direction.
Small steps add up.
Your stress response isn’t fixed, and you can help guide it.
1. Is all stress bad?
No. Short-term stress can be helpful. Chronic stress is simply stress that lasts longer than the body is designed for.
2. Can chronic stress really improve?
Yes. The stress response is adaptable. Improvements in sleep, movement, fibre intake, hydration and social support all help it rebalance.
3. Why does stress affect sleep so much?
Chronic stress disrupts natural hormone rhythms. A steadier evening routine can help reset this cycle.
4. Does ageing make stress worse?
Not necessarily. Many older adults manage stress very well. It often depends more on circumstances than age.
5. What’s one good place to start today?
One of the most accessible first steps is a short, brisk walk — even 10–15 minutes can help clear the mind and reduce tension.
This article is for general information only and is not intended to treat or diagnose medical conditions. If in doubt please check with your GP first.
References:
NHS – Stress, Anxiety and Depression
NHS. Stress, anxiety and depression.
NHS – Sleep Support
NHS. How to get to sleep.
NHS – Caffeine & Sleep Guidance
NHS. Foods and drinks to avoid before bed.
British Heart Foundation – Stress and Heart Health
BHF. How stress can affect your heart.
UK Biobank – Inflammation and Long-Term Health
UK Biobank resource on C-reactive protein (CRP) and health outcomes.
Epel ES et al. (2004)
Accelerated telomere shortening in response to life stress.
Proceedings of the National Academy of Sciences (PNAS), 101(49), 17312–17315.
O’Donovan A et al. (2012)
Cumulative stressful events predict shorter leukocyte telomere length.
Molecular Psychiatry, 17, 719–725.
Miller GE & Cohen S (2002)
Psychological stress and antibody response to vaccines: a meta-analytic review.
Health Psychology, 21(6), 531–541.
Cohen S et al. (2012)
Chronic stress, glucocorticoid receptor resistance, inflammation, and disease risk.
PNAS, 109(16), 5995–5999.
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Longitudinal changes in physical activity and mental health.
BMJ Open, 5(9): e007914.
Cryan JF, Dinan TG et al. (2019)
The microbiota–gut–brain axis: how gut microbes influence stress and behaviour.
Nature Reviews Neuroscience, 20, 703–718.
James P et al. (2015)
Exposure to greenness and reduced physiological stress.
Environmental Health Perspectives, 124(3), 290–298.
Cooney GM et al. (2013)
Exercise for depression.
Cochrane Database of Systematic Reviews, Issue 9.
Holt-Lunstad J et al. (2015)
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