Is Stress Making you Sick?

Most of us think of stress as something that lives in our minds, the racing thoughts, worry, overwhelm. But stress doesn’t stop there. When it sticks around long enough, it can show up in the body in very real ways, sometimes as frequent colds, fatigue, digestive issues, or a general feeling of being “run down.”

So yes, stress can actually make you sick.

What Stress Really Is

Stress is your body’s built-in survival response. When your brain senses a threat, whether that’s a looming deadline, financial pressure, or emotional tension, it sends out signals to prepare you to act.

Your heart rate increases. Stress hormones like adrenaline and cortisol are released. Energy is redirected away from things like digestion, immune function and reproduction so your body can focus on getting through the moment.

This response is helpful in short bursts. The problem starts when stress never really turns off.

Acute vs. Chronic Stress

Short-term stress (also called acute stress) happens when something stressful comes up and then passes. Your body activates, adapts, and returns to balance.

Chronic stress is different. It’s the kind that lingers for weeks or months. It’s the constant pressure, ongoing anxiety, unresolved emotional strain. When your stress response stays switched on for too long, the systems meant to protect you can begin to wear down.

The truth is, we need stress and stress is sometimes completely unavoidable. Our stress hormones are there to protect us. But, this system needs to know when to shut off and return to normal. It’s the getting to 10/10 stressed but knowing you can return to a 3/10.

How Stress Can Make You Sick

When stress becomes chronic, your immune system gets activated repeatedly. Immune cells release chemicals that cause inflammation. Over time:

• Your body can become less sensitive to cortisol

• Inflammation doesn’t shut off properly

• Your immune system gets dysregulated and becomes less effective at protecting you

This creates an environment where you’re more prone to getting sick and can contribute to long-term health problems.

Signs Stress May Be Harming Your Health

Stress doesn’t always announce itself clearly. Sometimes it shows up subtly, through symptoms like:

• Trouble sleeping or feeling tired no matter how much rest you get

• Frequent headaches or muscle tension

• Getting sick more often than usual

• Digestive discomfort

• Brain fog or trouble concentrating

• Existing health issues flaring up

These are signals that your nervous system may be overloaded.

Physical Effects of Long-Term Stress

Over time, chronic stress can affect multiple systems in the body. It has been linked to:

• Digestive issues and gut imbalance

• Blood sugar fluctuations

• High blood pressure

• Hormonal disruption

• Weight changes and the inability to lose weight

• Increased pain and inflammation

• Anxiety, irritability, or low mood

Interestingly, prolonged stress can eventually lead to low cortisol levels as well, which can leave you feeling exhausted, unmotivated, or reliant on caffeine and sugar to get through the day. Just like you're tired, your adrenals are tired and can’t keep up with pumping out cortisol.

The Long-Term Health Picture

Chronic stress doesn’t just make you feel bad in the short term, it can increase your risk of conditions like:

• Immune dysfunction: making it harder to fight infections and potentially worsening chronic illnesses.
• Heart disease: stress hormones can raise blood pressure and cholesterol and promote plaque buildup in arteries.
• Blood sugar issues: stress causes your body to release more glucose and make it harder for insulin to work effectively, which can contribute to high blood sugar or diabetes complications.

Mental and Emotional Effects

Stress doesn’t just hurt the body, it affects the mind too. Long-term stress can:

• Increase the risk of anxiety, depression, and mood disorders

• Interfere with sleep

• Cause “brain fog” or trouble concentrating

• Lead to fatigue even if you feel wired at night

The mind-body connection, the integration of these systems is so important when looking into long-term health.

Finding Your Stress Triggers

Everyone responds to stress differently and technically, we need stress and it’s not always entirely unavoidable. What’s stressful for one person might feel manageable to someone else. To figure out what stresses you out, think about situations that consistently bring on worry or tension (you’ll feel your body shift in an uncomfortable way) is it work, finances, relationships, social media or social pressure? I call this ‘the daily audit’. It helps to journal this out and see how your body feels with each item.

Ways to Reduce Chronic Stress

Reducing stress doesn’t mean eliminating it entirely. It means giving your nervous system regular opportunities to settle and reset. Helpful practices include:

• Slow, intentional breathing

• Gentle movement or exercise

• Spending time outdoors

• Prioritizing sleep

• Nourishing your body with whole, anti-inflammatory foods

• Creating daily rituals that help you slow down

• Staying connected with supportive people

Small, consistent daily habits often have the biggest impact.

When to Get Medical Help

If stress feels overwhelming, persistent, or is clearly affecting your health, it’s important to seek support. A naturopathic doctor or mental health professional can help you understand what’s happening and guide you toward personalized strategies for healing.