Can Stress Kill You?

Can You Die From Stress?

Stress does not kill you. Complications are minimal when our bodily reactions to stress and anxiety are time-limited, and the brain and body can return to baseline functioning.¹ However, chronic stress can lead to possibly fatal illnesses.

How the Body Responds to Chronic Stress

As mentioned, dying from stress is highly unlikely. However, stressful thoughts, emotions, or situations activate reactions throughout the brain and body in a rapid-fire chain involving the nervous and endocrine systems.^2,3,4,5,6,7

Experiencing an emotional event (internal or external) causes the hypothalamus to react to and help solve the problem. The hypothalamus alerts the pituitary gland of the threat via corticotropin-releasing hormone (CRH; also known as CRF for “factor”), ultimately leading to the release of stress hormones from the adrenal glands. Cortisol and adrenaline flow through the bloodstream into every system and cell.

In turn, the fight-or-flight response causes reactions and changes throughout the body to combat the stressor. The body does not differentiate between types of stress but just reacts.

Bodily reactions to stress include:^1,7

• Pupils dilate for sharper vision
• Heart rate and blood pressure increase to boost circulation away from internal organs and toward extremities
• Breathing becomes rapid and shallow to give the brain and body oxygen
• Muscles tense for increased strength and reaction time
• Platelets increase to allow for quicker blood clotting in case of physical injury
• The immune system increases white blood cell counts and promotes inflammation in preparation for healing
• Carbohydrates and fat stores break down to immediately increase blood sugar (glucose) and lipid levels for energy

Complications of Chronic Stress

Determining how much stress can kill you is impossible, but extended periods of distress without opportunities for recovery are harmful. Cortisol levels remain high when perceived threats chronically or frequently activate the fight-or-flight stress reaction. Such responses accelerate aging and damage tissues in every organ, gland, and system in your body.^2,3

Cardiovascular Disease & Stress

Stress and heart disease are strongly connected.⁸ Increased heart rate and blood pressure impact small blood vessels throughout the brain and body, causing inflammation and plaque deposits.² This change increases the risk of heart attack, stroke, and even heart disease.³

Stress & Respiratory Diseases

Stress impacts inflammation of tissue, breathing rate, and blood flow to the lungs. Prolonged stress can worsen problems like asthma and emphysema, making them more difficult to manage.^4,5

Immune System Problems & Stress

Stress initially enhances the immune system but can also shut down the system when chronic. For instance, you might notice you are sick more often when stressed.^2,4,5 Constant off-again, on-again stress reactions leave the body confused and trick the immune system into overactivity, thus contributing to autoimmune diseases.²

Stress & Digestive Disorders

The digestive system also reacts to chronic stress responses. Stress hormones and immune system behavior lead to inflammation, affecting how your entire digestive system functions.^4,5 Related disorders include acid reflux, irritable bowel syndrome, inflammatory bowel diseases, and functional disorders like gastroparesis.⁹

Musculoskeletal Problems & Stress

Prolonged muscle tension can cause chronic headaches and back, shoulder, neck, and joint pain.³ Chronic pain can become debilitating.

Stress & Type 2 Diabetes

Stress eating can contribute to weight gain associated with type 2 diabetes (T2D). You could crave fatty, sugary food when stressed for a reason. As part of the stress response, the liver produces and releases extra glucose to provide energy. When under chronic stress, your body needs a steady supply of fats and sugars, so you crave these foods. Both what you eat and bodily reactions may lead to T2D.^4,5,7

Cancer & Stress

The causes of cancer are complex. Experts know little about the direct influence of stress in the development of cancer, but research suggests a link. For example, some evidence found a connection between chronic immune system activation and tumors.¹

How Can You Tell When Stress Is Harmful?

Stress itself is neither inherently good nor bad. We feel stress because our brains and bodies respond to anything that disrupts our emotional or physiological balance.(FN2) Positive stress (eustress) can be helpful, increasing motivation and energy so we can respond to problems and enjoy pleasant experiences.⁵

Chronic, extended, continual, and erratic fight-or-flight activation is what becomes harmful. Stress attacks us on multiple fronts, impacting the body and brain, the mind, and our behavior.

Therefore, tuning in to these experiences can help you identify harmful stress. For example, experiencing new or exacerbated physical or mental health symptoms may indicate that stress is taking a toll on your well-being. In these cases, stress management can help you improve your mood, emotions, or physical health.

When to Get Professional Help for Stress

Professional support can be essential when dealing with life, especially if you constantly think, “Stress is killing me.” Sometimes, life stressors remain overwhelming no matter how many stress management techniques you try on your own.

Stress can cause many challenges, including anxiety, a lack of motivation, and even suicidal thoughts. Reaching out for help can improve your life when stress becomes a deeper problem than a minor inconvenience or passing difficulty. Finding a therapist can seem daunting, but you can ask your friends, family members, faith leaders, or doctor for recommendations. You can also use an online therapist directory to locate a licensed professional in your area who is a good fit for you.

How to Treat Chronic & Unhealthy Stress

Stress will not kill you, and the good news is that many treatment options are available to help you cope with life stressors. You cannot control automatic processes in your brain and body, but you are also not at the mercy of these physiological responses. Therapy, medication, and lifestyle changes can treat stress and associated challenges you may face.

Therapy

Therapy for stress can help you address a wide range of associated concerns. A therapist can help you identify underlying factors that may be contributing to an unhealthy reaction to stressors. You can then problem-solve with your therapist to create goals and action steps to move past these unhelpful life situations, whether from the past or present. Therapy can also help you with anxiety, depression, and unhealthy habits exacerbate stress.^3,4,5

Medication

While stress is not a medical condition, medication is often necessary to treat resulting physical or mental health problems. For example, medication can help balance blood pressure and blood sugar levels.

Stress and anxiety are closely related, and prescribers may recommend anxiety medications for those struggling with both issues.⁸ Psychopharmacology approaches are best when paired with therapy and lifestyle changes.

How to Cope With Stress

Lifestyle changes go beyond stress management. Practices like exercise, social support, and engaging in hobbies help train your automatic reaction to stress. Additionally, eliminating unhealthy and damaging habits, such as smoking, unhealthy eating, or substance use, can also benefit your overall well-being.⁸

Believe it or not, you can affect the workings of your nervous system by doing activities that help the parasympathetic nervous system (PNS) remain active and dominant, even in the face of stress. Breathwork, mindfulness, meditation, and relaxation techniques are especially useful.

You can learn these techniques via self-help books, dedicated courses, or therapy. However, you do not have to make immediate and sweeping changes to your lifestyle. Identify one unhealthy habit to eliminate and replace with a positive alternative. Then, take small steps to work toward a better relationship with stress.