How Stress Can Make Asthma Symptoms Worse

Whether it’s a high-pressure week at work or you’re feeling overwhelmed by family issues, stress can come from many places. And when it takes over, it can send a shockwave through your system.

If you’ve noticed that your asthma symptoms get worse during times of stress, you’re not alone. Feeling stressed or anxious can trigger an asthma flare-up and even worsen the symptoms you experience.

Pulmonary medicine specialist Rachel Taliercio, DO, explains what you can do to avoid an asthma flare and shares tips on how best to manage stress.

Can asthma be triggered by stress or anxiety?

An asthma attack can be triggered by many things, and stress is certainly one of them. Stress is your body’s natural response to change. Whether it’s something good or bad, it can still feel like a threat.

Stress doesn’t just affect your mind — it also affects your body. These mental and physical changes can take a toll. Stress can lead to stomach aches, chest tightness and even trouble breathing — especially if you have asthma.

What are the symptoms of stress-induced asthma?

Stress-induced asthma is a lot like regular asthma in that it can come out of nowhere or be triggered by the slightest sign of anxiety or stress. Your symptoms can vary, but a stress-induced asthma attack can cause:

• Rapid breathing or shortness of breath
• Wheezing
• Pressure, tightness and discomfort in your chest
• Persistent coughing
• Fatigue
• Difficulty sleeping
• Anxiety or panic attacks

These symptoms flare up for a variety of reasons. First, your body releases stress hormones like adrenaline and cortisol whenever you’re under pressure or feel overwhelmed. These hormones can lead to the tightening of your airway muscles and cause them to become inflamed, making it difficult to breathe and triggering an asthma attack.

Plus, chronic stress can cause a prolonged inflammatory response in your body, increasing the likelihood that an asthma attack will occur.

“Anyone who has trouble breathing can feel unsettled or panic,” says Dr. Taliercio. “This understandable fear can trigger more breathlessness and lead to a vicious cycle.”

How do you get rid of stress-induced asthma?

You may never be completely stress-free, but you can learn to cope with stress. Learning how to manage stress and finding ways to relax can help you prevent the onset of asthma flare-ups over time.

“Knowing your triggers is often the first step to conquering them,” notes Dr. Taliercio. “When we can recognize triggers, we are better prepared to prevent them in the future.”

If you’re trying to reduce the likelihood of an asthma attack and focus more on managing your stress, these strategies can help.

Use your inhaler

The first step is to take action against your asthma symptoms. Follow your asthma action plan and use your quick-relief (rescue) inhaler, such as albuterol, as prescribed by your healthcare provider. This can help quickly open your airways and ease your breathing. If symptoms don’t improve after using your inhaler, follow your action plan and call your provider or go to the ER if needed.

Practice controlled breathing

Specific breathing exercises can help get your breathing under control and put your mind at ease before, during and after an asthma attack. Focusing on your breath can help you stay calm during an asthma attack. It can also help reduce your stress over time.

Remove yourself from stressful environments

Sometimes, simply removing yourself from an overstimulating or stressful situation can reduce stress. If possible, move to a quiet, calm place, and relax into a comfortable seated or lying down position. If you can’t physically move to a new space, try closing your eyes for a couple of moments or putting on some headphones with calming music.

Rely on relaxation techniques

Relaxation exercises are simple to perform and combine deep breathing, muscle tension relief and positive thinking. Some techniques that can help you reduce your overall stress levels and calm an anxiety attack in real-time include:

• Positive affirmations
• Progressive muscle relaxation
• Guided imagery
• Mindfulness
• Meditation

Ask for help

Stress overload often results from having too many responsibilities — and this can lead to chronic burnout. Delegating responsibilities — AKA asking for help! — can free up time and decrease stress for everyone involved. Plus, it’s better to ask for assistance than to stifle your emotions and put undue pressure on yourself.

And if you’re ever in need of extra long-term support, a therapist can help you navigate difficult situations, respond to stress in healthier ways and reduce your anxiety over time.

Focus on your overall health

Anything that’s good for your overall health will be good for your mental and emotional health, as well as your asthma. Regular exercise can help you de-stress and improve your lung function. And activities like walking, swimming and yoga can be particularly beneficial for reducing stress levels.

If you feel your stress ever becomes unmanageable, make time to talk to your healthcare provider or therapist for more strategies and support.

“Healthy mental and emotional health is critical for optimal physical health,” reinforces Dr. Taliercio. “Exercise is the best medicine. Starting an exercise regimen can be intimidating and you can take it slow.”