December 1, 2020

Can Stress Actually Make You Sick?

How managing worry can boost your health

woman stressed out in hallway

Stress is, unfortunately, an unavoidable fact of life. And since coronavirus has become a part of our everyday life, you may feel more stressed than ever before. But can you actually get sick from stress?

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

The short answer is yes.

Stress sickness can contribute to many health issues, including:

  • Anxiety.
  • Poor sleep.
  • Irritability.
  • Not being able to concentrate.
  • Trouble getting your work done.
  • Substance abuse problems.
  • Poor food choices.

Clinical psychologist Adam Borland, PsyD, says a certain amount of stress can help to keep you on your toes. “Experiencing a manageable amount of anxiety and worry helps prepare us to face the challenges of daily living,” Dr. Borland says.

What’s more, mulling over a stressful situation can also help you to find a solution to the problem. You may spend time worrying about a conflict with your spouse only to find that this time spent “in your head” helps you see the problem from another perspective.

But worry becomes a problem when it starts affecting your ability to do the things you want or need to do, Dr. Borland says. Obviously, when worry starts keeping you up at night or leads you to self-soothe with food or alcohol, it can have a negative impact on your health.

Long-term worry can also create problems inside your body that you may not even know about.

Advertisement

The role of cortisol

“During times of physical or emotional stress, the body’s sympathetic nervous system activates,” Dr. Borland says.

This results in what’s called the fight-or-flight response: Your body prepares to either defend itself physically from a threat, or run away.

In the moment, you may notice physiological reactions such as:

  • Increased heart rate.
  • Rapid breathing.
  • Shortness of breath.
  • Dizziness.
  • Headache.
  • Nausea.
  • Muscle tension.

One of the reasons for these physical responses is the release of cortisol.

Cortisol is a hormone that signals your body to release glucose, a type of sugar that provides energy to your muscles. Your muscles need glucose when they’re about to fight off or run from a predator.

Even though most of our modern stressors don’t require such a physical response — you’re unlikely to punch your boss or flee the building when you’re facing your performance review — your body still responds this way. Cortisol also stifles insulin production and narrows arteries. Once a threat passes, cortisol levels typically return to normal, and your body recovers from its effects.

Advertisement

But when stress is chronic, cortisol levels stay elevated. And in the long term, this can contribute to a host of problems, including diabetescardiovascular disease and chronic gastrointestinal problems such as irritable bowel syndrome.

How to take control of your stress

The good news is that you can avoid health problems associated with chronic worry by learning how to manage your stress.

Dr. Borland suggests the following steps to help you cope with stress:

  • Exercise each day. Do some form of exercise each day, whether strength training, aerobic exercise or walking your dog.
  • Meditate and breathe deeply. Repeat a calming mantra or visualize a serene setting.
  • Eat healthy. Focus on a balanced diet. Also, limit your caffeine and sugar intake, which can key you up and contribute to anxiety and insomnia.
  • Stay in contact with people who support you. Get support from your spouse or significant other, parents, siblings and friends.
  • Take part in fun (and socially distant) activities with family and friends. Smile, laugh and be as emotionally present as you can.
  • Seek calming, creative activities. Try painting or drawing, gardening or cooking.
  • Be grateful. Focus on areas of life for which you are appreciative. Pay attention to what makes you feel grateful.
  • Talk to your doctor and, if necessary, seek professional mental health treatment. Don’t hesitate to reach out to your doctor, especially if you are coping with depression or anxiety.

Worry is a part of life for everyone, and this past year has been extra stressful for many. But by taking steps to proactively manage your stress, you can help make sure that your daily worries don’t end up hurting your health.​

Learn more about our editorial process.

Related Articles

Person doing yoga outside, with oversized smartphone turned off in backround
March 15, 2024
When (and How) To Take a Social Media Break

Identify your triggers, set ground rules for your break and start practicing mindfulness

healthcare provider writing in notes, with glucometer, blood droplet, medicine and approved foods floating near
March 8, 2024
How Stress and Depression Affect Diabetes

A diabetes diagnosis, new or long-standing, can trigger reactions like grief, stress, depression and frustration, but symptom relief and help are available

Child using smartphone and with social media and texts bubbles around him
January 15, 2024
How Social Media Can Negatively Affect Your Child

Too much screen time and unrealistic expectations and perceptions and can lead to an increased risk of anxiety and depression

female lying on yoga mat stretching
January 3, 2024
How Restorative Yoga Can Nurture Your Mind, Body and Spirit

This mindful practice is designed to give you mental and physical relaxation

person in wheelchair lifting weights in gym
December 26, 2023
7 New Year’s Resolutions To Improve Your Heart Health

Resolve to move a little more, drink a little less, eat a little healthier, sleep a little better and destress a lot

female wearing super hero cape standing in front a crowd of people
December 14, 2023
You’re the Star of the Show With Main Character Syndrome

Being the center of attention doesn’t mean you have to exile your guest stars

bearded man sitting crosslegged holding clock in one hand, calendar in other
December 3, 2023
Are Bare Minimum Mondays Good for Your Mental Health?

Rethinking your Mondays might make the ‘Sunday scaries’ a thing of the past

person holding a thermometer with stress thought bubbles above head
November 30, 2023
Yes, There Is Such a Thing as Stress Sickness

From nausea, weight gain and eczema, stress can affect your immune system in many ways

Trending Topics

Person in yellow tshirt and blue jeans relaxing on green couch in living room reading texts on their phone.
Here’s How Many Calories You Naturally Burn in a Day

Your metabolism may torch 1,300 to 2,000 calories daily with no activity

person getting a sinus massage between brows
5 Sinus Massage Techniques To Relieve Pressure and Promote Drainage

A gentle touch in all the right places may help drain your sinuses

woman snacking on raisins and nuts
52 Foods High In Iron

Pump up your iron intake with foods like tuna, tofu and turkey

Ad