Stress is a fact of life. And that’s not necessarily a bad thing. Your body’s natural response to stress helps you avoid danger, motivates you to accomplish tasks, and keeps you alert.[i] But chronic stress—the unrelenting kind that persists for weeks or months—can lead to health issues. [ii]

Stress has become an increasing problem over the last couple of decades, with almost half of Americans saying they frequently feel stressed.[iii] How you manage stressors—both short-term (acute) and longer-term (chronic)—can impact how you feel mentally and physically.[iv]

Stress and the immune system

The effects of stress on your body start with your nervous system.[v] Your sympathetic nervous system controls how your body responds to stress.[vi] You might be more familiar with the term “fight-or-flight response.”[vii]

The fight-or-flight response causes your body to release hormones called adrenaline and cortisol.[viii] Your heart may pump harder, and your breathing may be faster.[ix] Your body sends more blood to muscles, releases glucose (sugar) into your bloodstream, and brings on other physical effects.[x]

During prolonged periods of stress, cortisol levels can stay too high and can weaken your immune system.[xi] Your immune system is your body’s natural defense against germs.[xii] It can be especially sensitive to the effects of chronic stress.[xiii]

How does stress affect the immune system?

Chronic stress decreases the amount of lymphocytes in your body.[xiv] These white blood cells keep you well by helping your immune system target germs that cause illness. [xv]

Stress also causes inflammation throughout your body.[xvi] A combination of chronic inflammation and chronic stress can increase your risk of heart disease and other chronic illnesses.[xvii]

In addition, stress can cause these health issues:[xviii]

·       Anxiety and depression

·       Digestive problems like gas, constipation, and diarrhea

·       Headaches

·       Heart palpitations

·       Poor sleep

·       Weight changes

4 ways to manage stress for a healthy immune system

You can help minimize the effects of stress on your immune system by making stress relief a priority. Stress-reduction strategies can help you feel better physically and mentally, while giving your immune system the extra boost to keep you well.[xix]

Here’s a look at 4 steps you can take to ease the pressure that stress can place on your immune system:

Set realistic goals

Overcommitting—at work, home, and socially—can cause you to feel stress.[xx] A healthy work-life balance, as well as setting healthy boundaries with family, friends, and coworkers, helps lift some of that burden.[xxi] Learning to say “no” can be challenging. You can start by setting realistic goals.[xxii] You can focus these goals on yourself, your career, family, or health.

Setting small goals [jM2] like fitting in a 15-minute walk after dinner can help ease stress and improve your well-being.[xxiii] To keep from becoming overwhelmed with adding another “to-do” to your already long list, consider following a method called SMART goals. With this approach, you make specific, measurable, attainable, realistic, and time-bound goals that gradually help you make changes that prioritize health.

Take time to unwind

Making time for yourself may not be easy. But relaxing can ease stress and give your immune system a needed boost.[xxiv] When you relax, your mind and body have a chance to recharge.[xxv]

There are many different ways to unwind. Some people find it relaxing to do yard work, while others prefer to meditate. Whatever your preference, the important thing is to make this downtime a priority. You can use some of the goal-setting strategies mentioned above to ensure you don’t shortchange yourself.

Even a few minutes of me-time a day is better than none.[xxvi] These stress relievers can be done in less than 15 minutes:[xxvii]

·       Gaze out the window and daydream

·       Give yourself a hand massage

·       Listen to music

·       Practice mindfulness, meditation, breathing exercises, or stretching

·       Spend time with your pet

Be physically active, preferably outdoors

When you’re active, your brain releases endorphins.[xxviii] Stress and anxiety levels decrease as the level of endorphins increases.[xxix] Exercise is also a good way to let off some steam.[xxx]

You may get more benefits by being physically active outdoors. Research suggests that walking outside and immersing yourself in nature can lower stress hormones, silence negative thoughts, and ease anxiety.[xxxi] You could also go for a hike or bike ride, take an outdoor tai-chi class, work in a garden, or join a recreational sports team.

Disconnect from electronics

Social media can be a good way to connect with loved ones and stay on top of the latest happenings. But it can also be stressful to have 24/7 access to news, work emails, and social media sites.[xxxii] Research suggests that frequent users of social media are more likely to experience depression, anxiety, or other mental health concerns.[xxxiii]

Each minute you spend looking at a screen is a minute that you’re not engaging with the world around you. Excessive screen time can also have a negative impact on relationships.[xxxiv] Cutting back on screen time frees up time to go for an after-dinner walk, engage in a hobby, and reconnect with loved ones.

To cut back on screen time, you can:[xxxv]

·       Banish electronics from the bedroom, dinner table, and car rides

·       Establish screen-free times of the day (like no screens before 9 a.m. or after 8 p.m.)

·       Set a goal to reduce your daily screen time by a certain amount

·       Use apps to monitor your screen time, or apps that lock you out of social media sites during set times

In summary: Managing stress protects your well-being

Everyone experiences stress from time to time. But your overall health can suffer if stress weakens the immune system. Chronic stress can be especially harmful, raising your risk of illness. Stress-relieving activities, setting boundaries and goals, limiting screen time, and finding ways to unwind can help you feel better physically and emotionally.

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FAQs about stress and immune system

How does stress affect the immune system?

Stress lowers the amount of germ-fighting blood cells and causes inflammation.[xxxvi] Both of these reactions can weaken the immune system, increasing your risk for illnesses.[xxxvii]

How does stress and a weak immune system affect your health?

A stress-induced, weakened immune system can cause anxiety, depression, headaches, digestive troubles, weight changes, and other ailments.[xxxviii]

What are the stress-relieving effects of exercise?

Physical activity releases endorphins, feel-good hormones that boost your mood and counteract the effects of stress.[xxxix]

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