How Stress Affects Your Immune System
Blue Daily
| 3 min read
Have you ever felt worried sick? Stress can weaken the immune system and worsen chronic issues. It affects many facets of overall health, which is why de-stressing and reducing the causes can effectively improve overall health.
How does stress weaken the immune system?
Stress increases the production of cortisol in your body. Sometimes, an increase of cortisol can help the body fight off infections or inflammation in the short term. When cortisol levels are raised for extended periods of time, it can weaken the immune system, increase inflammation and increase the risk of heart disease.
Chronic skin conditions often flare up in times of high stress, and many people get cold sores or breakout with acne. Chronic stress lowers the effectiveness of white blood cells, which fight off infection and disease. This is why you are more susceptible to common colds and viruses when stressed. The white blood cells, or leukocytes, also emit elevated levels of cytokines during times of high stress. An excess of cytokines causes increased inflammation levels, increases the risk of auto-immune disorders and can be a catalyst for depression or negative changes in mood.
High stress levels increase the risk of anxiety and depression, which in turn increase stress. This interwoven relationship between mental health, stress levels and the immune system makes it difficult to improve health. Chronic stress is not the only form of stress that influences the immune system, although it does have the most drastic effect.
How to support your immune system during times of stress
Managing sleep, diet and physical activity are important during times of stress. Make sure to:
- Get enough sleep in a dark and cool environment, and avoid blue light leading up to sleep
- Eat a well-rounded and healthy diet, and avoid alcohol
- Get at least 15 to 30 minutes of exercise, preferably outside, each day
- Stay connected with a social support network
- Stay current on immunizations, including the flu shot
- Stop smoking
How to de-stress or reduce stress
Besides the lifestyle changes that are listed above, there are a few other methods you can use to combat the causes you are dealing with:
Meditation and guided thought
Learning how to meet stressful thoughts with guided positive thinking can help you put things in perspective and mentally step away from the situation for a moment. Meditation can induce a sense of calm and counteract negative emotions.
Yoga or Tai Chi
Both yoga and tai chi improve flexibility and strength. These are also meditative and calming forms of exercise.
Cognitive behavioral therapy and counseling
It can be difficult to manage some stress and stressors on your own. Seeking out counseling or cognitive behavioral therapy (CBT) can be especially helpful for chronic or traumatic stress.
Keep a journal
You may have difficulty remembering things that set you off or make you feel better during times of stress. Keeping a journal will help you to find patterns of triggers or things that make you feel better.
