How Chronic Stress Fuels Low Mood – and What You Can Do About It

If you’ve been feeling low for a long time, and nothing seems to help, you’re not alone.

For many people, stress doesn’t just come and go. It builds. It lingers. And over time, it can start to feel like something much heavier – like sadness that won’t lift, numbness, or hopelessness.

If this sounds familiar, there’s a good reason why. And it’s not because you’re doing anything wrong.

Let’s take a moment to look at what stress is actually doing in your body and brain—and how you can start to gently move toward feeling better.

What Happens When Stress Doesn’t Switch Off?

Your body is wired to protect you from danger. So when it senses a threat, like an overwhelming workload, family tension, financial pressure, or even persistent worry, it flicks the “stress switch” on.

This stress response is meant to be short-term. Your heart beats faster, your muscles tense, and you feel more alert. It’s useful in an emergency. But when stress hangs around for days, weeks, or months, your body stays in that high-alert state – and that’s when things start to go wrong.

The longer this stress response stays active, the more it starts to wear down parts of the brain that help regulate your emotions, your memory, and your sense of motivation and calm.

It becomes harder to sleep, harder to focus, and harder to feel like yourself. It can even dull your brain’s natural ability to feel pleasure or hope.

This is how chronic stress and low mood become deeply connected.

Why It’s So Hard to ‘Just Snap Out of It’

If you’ve been feeling stuck in a low mood for a long time, you might have tried everything—medication, therapy, exercise—and still feel like you’re getting nowhere. That’s because when your brain and nervous system have been overwhelmed for a long time, it can be incredibly difficult to respond to those tools the way you once might have.

It doesn’t mean you’re broken. It means your system has been working overtime just to keep up.

That’s why healing often needs to include not just the mind, but the body and nervous system too.

Your Nervous System Is Key to Feeling Better

Your nervous system has two modes:

• One is like a gas pedal—it kicks in when you’re stressed, worried, or under pressure.
• The other is like a brake—it helps you slow down, rest, digest, and feel safe.

When you’re stuck in stress mode, your body can’t properly switch on that “rest and repair” state. But the good news is, there are small, powerful things you can do to start helping your body feel safe again. And once your body feels safe, your brain has a better chance of feeling calm, too.

Small Steps to Support Your Nervous System Today

Here are a few gentle ways to begin calming the system and supporting your mood:

1. Breathe deeply—on purpose
   Slow breathing tells your body, “You’re safe now.” Try inhaling for 4 counts, holding for 4, and exhaling for 6. Do this for just a few minutes a day. It’s a signal to shift out of stress mode.
2. Get sunlight and fresh air
   A short walk outside—even just 10 minutes—can help regulate your body clock and boost your brain’s mood-balancing chemistry. Natural light really matters.
3. Rest without guilt
   You don’t have to be productive to earn rest. Lying down with your eyes closed, listening to calming music, or even staring at the sky can give your nervous system the break it’s craving.
4. Connect with someone safe
   Whether it’s a friend, a pet, or a professional, being with someone who feels safe can help your body relax. Connection is healing—even if it’s quiet.
5. Limit overstimulation
   Too much noise, screen time, or social media can keep your brain in overdrive. Try giving yourself even a few minutes of quiet during the day.

You’re Not Alone—And There Is a Way Forward

Chronic stress can leave you feeling like you’re stuck in a fog with no way out. But understanding what’s happening inside your body is a powerful first step toward healing. You’re not broken. Your system just needs help resetting. And we’re here to support with you your mental health journey.

At GoodMind Therapeutics, we work with people who feel like they’ve run out of options. 

Our integrated approach combines advanced medical therapies (like intranasal options prescribed only after a doctor’s assessment) with calm, supportive care from a team that understands this journey.

If you’re eligible, we can explore new ways to help your brain feel supported—so your other strategies can start to actually work again.

You don’t have to figure it all out on your own. If you’re experiencing ongoing low mood and haven’t found relief from typical approaches, we’re here to walk alongside you.

You can start the process with a simple screening.