When Functioning Takes More Effort: What Research Tells Us About Stress and Capacity
Many people consider therapy not because they are in crisis, but because something has shifted in how they feel.
They are still working. Still managing responsibilities. Still showing up.
What has changed is the effort it takes.
People often notice:
less patience than they used to have
more mental effort for ordinary tasks
difficulty recovering, even when they rest
a nervous system that feels constantly activated
reactions that feel out of proportion to the situation
This can be confusing, especially when life circumstances appear stable. Research from the last decade offers a useful way to understand why this happens.
Capacity Is Not Fixed
Psychological capacity is not a personality trait. It changes over time.
Research in neuroscience and occupational health shows that sustained cognitive and emotional load affects:
emotional regulation
attention and flexibility
stress recovery
tolerance for uncertainty
Research has demonstrated that prolonged stress alters how the brain regulates emotion and threat. This occurs even in people who are otherwise psychologically healthy, capable, and resilient.
In practical terms, people may feel less steady without being “unwell.”
Often, the people I work with aren’t asking whether they need therapy.
They’re asking quieter questions, like:
“Is this just a phase?”
“Am I expecting too much of myself?”
“Why does everything feel harder now, when I used to be able to carry so much?”
These questions tend to show up long before anything falls apart.
Decision Load Matters More Than Most People Realize
Research over the last decade has clarified that it is not only important decisions that create strain.
It is the volume and continuity of decision-making.
Many people carry:
ongoing micro-decisions
responsibility without clear endpoints
limited cognitive downtime
A 2019 review in Current Directions in Psychological Science found that sustained decision load reduces emotional tolerance and cognitive flexibility over time.
This can show up as irritability, anxiety, or feeling overwhelmed, and is often misinterpreted as a personal inability to cope.
Emotional Regulation Has a Cost
Maintaining composure requires energy.
Recent research shows that prolonged emotional regulation is associated with:
reduced recovery capacity
increased physiological stress markers
mental and physical fatigue
This is particularly relevant for people who have learned to stay steady, capable, and responsive under pressure. Over time, the cost is felt internally, even if things continue to look “fine” on the outside.
Why Anxiety Can Appear Without a Clear Cause
In many high-functioning people, anxiety is not about fear. It is about regulation.
When the nervous system remains activated for long periods, the brain shifts into an anticipatory mode:
scanning for potential problems
jumping ahead
struggling with uncertainty
From a physiological perspective, this is a predictable response to sustained load, not a personal flaw.
How Therapy Is Often Used at This Stage
For many, therapy at this stage isn’t about fixing symptoms.
It’s often used to:
slow the pace enough to notice what has shifted internally
make sense of stress responses rather than managing around them
understand capacity limits without turning them into self-criticism
restore steadiness so decisions and relationships feel less effortful
The focus is not on pushing through, but on recalibrating how things are being held. From there, changes in patterns and behaviours tend to follow more naturally, rather than being forced.
Therapy In Ontario
I offer virtual psychotherapy to adults across Ontario who are noticing that life feels heavier or more demanding than it used to, even when nothing obvious has gone wrong.
People often reach out not because something is “wrong,” but because the way they have been carrying things no longer feels sustainable.
That awareness is often the point where support becomes useful - not because something is wrong, but because something is asking for attention.
References
McEwen, B. S., & Karatsoreos, I. N. (2015–2020). Stress, adaptation, and neural plasticity. Annual Review of Psychology.
Pignatiello et al. (2019). Decision fatigue and self-regulatory failure. Current Directions in Psychological Science.
Gross, J. J. (2015–2022). Emotion regulation: Current status and future prospects. Psychological Inquiry.
Smith & Lazarus (2021). Chronic stress and affective regulation. Neuroscience & Biobehavioral Reviews.
