It was two months before my wedding, and I was sitting in a chair at a makeup artist’s house doing a trial look. But no amount of skillfully applied foundation could fully address the rosacea flareup that had erupted all over my face, neck, and chest the day prior. I was a red, splotchy mess. 

Thankfully, an emergency intervention from my dermatologist (plus lots of TLC) cleared up my skin in time to walk down the aisle. But I’ve always wondered if stress was the main reason behind my bout of extremely bad skin. All my flareups all seemed to coincide with very intense periods of my life: quarantined in the early months of the pandemic, cut off from the world; battling extreme burnout at a challenging job; and right before my wedding, as I was juggling last-minute planning logistics. And at other times of stress in my life, I’ve noticed different physical symptoms (ask me about my fun summer of digestive distress in 2014!).

I’m not alone in my experiences: Many others have wondered if stress and anxiety were behind their recent cold, bout of fatigue, or numerous other physical and mental symptoms. So can stress make you sick, or were my issues just coincidentally cursed? We spoke with experts to find answers.

Can Stress Make You Sick?

In short: Yes, being stressed can lead to being physically sick. 

“Stress activates our fight-or-flight sympathetic nervous system, which releases hormones like adrenaline and cortisol,” explains Simran Malhotra MD, a triple board-certified physician and founder of Wellness By LifestyleMD. “In short bursts, this response raises our heart rate, blood pressure, and blood sugar.” All these things are helpful during exercise or emergencies, she says, but if you’re dealing with constant, chronic stress, it can cause problems. 

“High stress hormones can suppress the immune system, disrupt sleep, impact digestion, and increase inflammation,” says Anjali Ferguson, PhD, a clinical psychologist and founder of Parenting Culture. “Over time, your body is basically running on overdrive without ever getting a chance to recover. That constant wear and tear can make you more vulnerable to getting sick or feeling run down.” 

What “sick” means in this context depends on the person, says Dr. Malhotra, since factors like genetics, environment, and daily habits can influence how someone experiences and processes stress. For some, that might look like catching a cold. But in other cases, a person might instead deal with constant exhaustion, insomnia, headaches, skin issues, or digestive problems from stress, she says. “Chronic stress can definitely trigger or worsen these symptoms.” (Cue me and my pre-wedding rosacea blotchiness.)

Stress can wear on anyone physically and emotionally. But people who have experienced trauma, anxiety, and chronic stress at other times in their life (particularly in childhood) might be more predisposed to the physical impacts of stress, Ferguson says. “If you grew up in an environment that required you to be constantly ‘alert’ to face danger, then your body becomes primed to be overactive to stress later in life,” she explains.

“Intergenerational trauma research has demonstrated that our stress response is passed down generationally through our genes,” Ferguson adds. “So for communities who have endured severe collective traumas like discrimination and racism, those communities may also be at heightened risk for the impact of stressors.”

Signs That Stress May Be Making You Sick

Everyone experiences stress differently, so specific signs and symptoms can look a little different for everyone. Dr. Malhotra says there might be physical, psychological, or metabolic changes at play that cannot otherwise be explained by another health condition. But some overarching examples include: 

It can be hard to tell whether you’re sick from stress or just…sick, given that a lot of the above symptoms are also symptoms of other health conditions. We’re also exposed to stress round-the-clock in our modern lives, from work deadlines to issues at home to global stressors or uncertainties.

Dr. Malhotra says a tell-tale red flag that stress could be making you sick is that you’re feeling worse during particularly difficult times—say, your stomach issues started during divorce proceedings, or you’ve been constantly sick since a parent entered hospice care. “If there is no clear explanation, like a common cold or injury, then stress may be playing a role in your persistent symptoms,” she says.

Another potential sign you’re dealing with stress-related illness: You notice that “your symptoms ebb and flow with your emotional state, where your cold-like symptoms or headaches disappear with rest,” Ferguson adds. “If you have concerns, it’s always a good idea to raise them with your [healthcare] provider to rule out medical need versus emotional need.”

How to Prevent and Manage Stress

Unfortunately, stress is a fact of modern life. Fortunately, there are strategies you can follow to protect your wellbeing. “We have to be able to build tools to overcome and manage the impacts,” Ferguson says.  

“The good news is that there are a variety of lifestyle strategies that effectively manage stress by lowering the “fight or flight” response, reducing inflammation and boosting our immune system,” Dr. Malhotra says. 

Here are a few techniques the experts recommend to help you find your calm (and hopefully feel better soon).

1. Try Mind-Body Practices

Dr. Malhotra says mind-body exercises like yoga and meditation combat stress by activating our body’s parasympathetic nervous system—aka the rest-and-digest response that counters stress. (Not sure where to start? Check out the thousands of yoga and meditation classes available on the Peloton App.)

2. Take Some Deep Breaths

“Deep breathing is another scientifically sound strategy that helps lower stress hormones and signals to your nervous system to calm down,” Ferguson says. There are lots of well-studied options to try, such as belly breathing and box breathing, that are easy to do, take just a few minutes, and offer a sense of calm. 

3. Pick up a Relaxing Hobby

Certain activities, such as painting, playing an instrument, or even putting together a puzzle, can tap into something called “flow state,” Dr. Malhotra says. This is a psychological state where you’re fully absorbed in a challenging task and time seems to fly by. Research has linked a flow state with several positives, such as boosted creativity, improved wellbeing, and, yes, lower stress levels. 

4. Practice Gratitude

It may not cure a looming to-do list, but gratitude can go a long way in managing stress. Regularly expressing your thanks for the positives in your life, whether it’s through mantras or journaling first thing in the morning, can help you “shift your focus and the meaning you are attaching to the stressors in your life,” Dr. Malhotra says. You can also go for a gratitude walk, create a visual gratitude map, or take a gratitude meditation (there are plenty of great ones on the Peloton App!).

5. Get Moving

“Regular exercise has been shown to lower inflammation, boost mood, and support resilience during stressful periods,” Dr. Malhotra says. Physical movement also releases hormones that help bring your body out of fight-or-flight mode, Ferguson adds—which is why going on a run or taking a shadowboxing class when you’ve got a lot of pent-up stress can feel so dang cathartic. 

Keep it gentle when you’re truly feeling poorly, though—exercising while sick generally isn’t the best idea.

6. Prioritize Sleep

It might seem easier than done, but getting enough sleep is crucial for recovering or protecting yourself from stress. “Poor sleep may exacerbate inflammation, worsen the feeling of the stress response, and increase the chances of making less healthy choices the next day,” Dr. Malhotra says. She recommends adults get seven to nine hours of sleep per night, as do leading experts such as the National Institutes of Health, the American Heart Association, and the Centers for Disease Control and Prevention. 

7. Eat Healthy, Wholesome Food

“Because stress has such strong physical impacts, it’s also important you give your body the rest and nourishment it needs to recover,” Ferguson says. Eating a balanced diet can mean slightly different things to everyone depending on their unique health needs, but Dr. Malhotra recommends prioritizing a diet of whole foods filled with lots of plants, fiber, and healthy fats. 

8. Lean On Your Loved Ones

Humans are social creatures, and getting support from people we care about can help us better manage stress. “It’s important to spend time with people who make you feel seen and supported,” Ferguson says. “Building community and seeking this support is essential.”

9. Set Boundaries

During high-stress periods in particular, you have to learn when to say no or pull back to protect your own mental wellbeing. “You unfortunately cannot control everyone and every response,” Ferguson says (as much as we might like to!). “The best way to manage this is to set boundaries and allow yourself to say no to things and people that add stress.” So if someone is asking you to contribute to the school bake sale but you feel underwater, tell them “not this time” and leave it at that. 

If your symptoms get worse, or your coping mechanisms aren’t helping you anymore, it’s a good idea to seek help from a professional. It’s always best to speak with your medical provider to get a full work-up, rule out other causes, and get the support you need, Dr. Malhotra says.  

The Takeaway

Stress can make you sick, and it can manifest in numerous ways, from constant colds to migraines and upset stomachs. Consider it a sign from your body that it’s time to take care of yourself, and adjust accordingly. “Our bodies do a pretty remarkable job of telling us to try and destress and slow down,” Ferguson says. The first step to healing is stopping to listen.