Americans are more stressed than ever, according to an American Psychological Association survey, and nearly one-third say stress impacts their physical health.
“Unaddressed chronic stress can have significant and far-reaching effects on a person’s overall health,” says Adrian Jacques Ambrose, MD, MPH, MBA, a psychiatrist at NewYork-Presbyterian/Columbia University Irving Medical Center—and decades of research demonstrate just how strong this link can be. A 2013 research letter published in JAMA Internal Medicine suggested that 60% to 80% of primary care visits have a stress-related component. Nearly 10 years later, research published in Neurobiology of Stress continues to support this finding, averaging that three-quarters of doctor’s visits may be caused by stress.
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Why does stress make us sick?
“Chronic stress can really have a negative impact on our body and almost all of our organ systems,” says Michelle DiBlasi, DO, Chief of Inpatient Psychiatry at Tufts Medical Center. The key player in how stress affects the body is the hormone cortisol, which lowers our immune response and limits our ability to fight off infection. In the short term, this isn’t a big deal—the trade-off allows our body to divert resources to other systems so we can get out of a stressful situation. But in periods of chronic stress, persistently elevated cortisol levels can take a serious physiological toll.
It can start with signs such as insomnia, mood issues, headaches, stomach problems, forgetfulness and muscle pain, explains Dawn Potter, PsyD, a clinical psychologist with the Cleveland Clinic. However, over time, chronic stress leaves the body more vulnerable to chronic disease, psychiatric disorders, and other issues with bodily systems. In particular, “stress can lead to increased inflammation in our body that elevates our risk for heart disease,” Dr. DiBlasi says.
Ultimately, you can deal with these symptoms on a case-by-case basis. But our experts say that working to lower your stress levels is what will best boost your mind-body benefits in the short term—and reduce your risk of stress-related health issues as you age.
What are signs that stress is making you sick?
You’re getting skin issues
As the largest organ, your skin often offers clues into the health of your whole body. According to the American Academy of Dermatology Association (AADA), chronic stress can surface as inflammation, slow healing and worsened skin conditions.
For those who are acne-prone, cortisol increases oil production in our skin, which can lead to more break-outs, Dr. DiBlasi explains. “[The increased] inflammation in our body can also exacerbate known skin conditions like eczema or rosacea.” This inflammatory effect can turn up as red splotches, rashes, or hives on your skin. Stress is even known to make you age faster. This is because stress hormones break down the collagen and elastin in your skin, causing more fine lines and wrinkles, according to the AADA.
Your weight starts to fluctuate
“Cortisol stimulates insulin production in your body that causes your blood glucose (sugars) to drop,” Dr. DiBlasi says. This naturally causes people to crave more sugary and fatty foods, leading to subsequent weight gain. “Additionally, many people use eating as a coping strategy for when they are feeling under stress, so they often are trying to manage their stress and anxiety by stress eating that can lead to significant weight gain.”
For others, changes to eating patterns and stress-related mental health issues can lead to unhealthy weight loss as well, according to 2023 research published in Frontiers in Endocrinology.
You keep getting headaches
“Stress can certainly lead to tension headaches” because the muscles in our neck and the back of our head tend to tense up when we’re under stress, Dr. DiBlasi explains. This straining effect can be worsened from looking down at your phone or staring at your computer screen for long periods of time.
“We also know that people who suffer from migraines often are triggered by stress.” In fact, stress is the most commonly reported trigger of a migraine, according to 2021 research published in The Journal of Headache and Pain, though the exact causal relationship is unclear.
Your tummy is just off
The gut-brain axis (or connection) is a complex network between your digestive system and your brain’s central nervous system. It constantly communicates to manage everything from digestion to metabolism, mood, hunger, pain sensitivity, immunity, and more. According to 2022 research published in the International Journal of Molecular Sciences, chronic stress can majorly disrupt this gut-brain communication, affecting pathways like the endocrine system, immune system, intestinal barrier strength, and the health of your gut microbiome.
In the short-term, this can lead to discomfort like bloating and other stomach issues, Dr. DiBlasi says. “[Stress] can also increase inflammation in the stomach wall and cause changes in your gut flora (microbiome) that can make it hard to properly digest foods—this can also lead to cramping and bloating.”
Over time, more major gastrointestinal issues like irritable bowel syndrome (IBS) and ulcers often arise from stress affecting this gut-brain axis, Dr. Ambrose adds.
You have an unforgiving cold
Chronic stress can cause cold-like symptoms, even if you’re not sick. Elevated cortisol in your body has various effects that can vary from person to person, like muscle aches, fatigue, upset stomach and generally run-down symptoms that mimic a cold.
And, chronic stress actually increases the chances that you’ll actually get sick. “High cortisol levels suppress your immune system, making you more susceptible to catching colds,” Dr. DiBlasi says. “And the symptoms may last longer because your body is not as equipped to fight off the infection.”
You’re not sleeping well
“We know that cortisol that is produced during stressful events causes more disrupted sleep in general,” Dr. DiBlasi says. Additionally, when you have experienced an acute (single, not long-term) stressor, your body goes into a fight or flight mode that increases hormones like norepinephrine, which are meant to keep you awake and can disrupt your sleep. Still, “Even without insomnia, we know that people with chronic stress often have disrupted sleep that can make them more tired during the daytime even if they appear to be sleeping adequately at night.”
Your brain feels fuzzy
Stress can make you mentally sick, too. Too much of the stress hormone cortisol can make it harder to focus or concentrate, causing memory problems day-to-day—and elevated cortisol can also lead to chronic issues like anxiety or depression, says Shanna Levine, MD, a board-certified primary care physician and Clinical Instructor at NYU Grossman School of Medicine.
This spells trouble as you age, too. 2023 research published in BMC Geriatrics found that stress was associated with a decline in general cognitive ability in study participants over a three-decade study period.
Your hair is falling out
Losing a few strands of hair is normal (new ones replace old hair follicles over time), but stress can disrupt that cycle. A 2021 study published in Nature shows that stress hormones suppress the cell activity needed for new hair growth. The researchers also found that stress can lead to premature hair graying as well.
However, according to the Cleveland Clinic, hair will usually grow back in about three to six months after you address the source of your chronic stress.
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Your cycle is off
“Chronic stress certainly can impact a woman’s menstrual cycle,” Dr. DiBlasi says. The stress hormone cortisol impacts other hormones in your body—so your ovaries may not be properly stimulated, meaning you have irregular menstrual periods.
You have unexplained pain
Often, people can develop pain from stress due to increased muscle tension, Dr. DiBlasi says. This could pop up as aches in your neck, shoulders, or back. Many people unconsciously grind their teeth or clench their jaw under stress as well, which can lead to discomfort.
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