The immune system works hard to keep us healthy. Its billions of cells, called lymphocytes, travel throughout the bloodstream, destroying viruses and bacteria that could sicken or kill us. The immune system works all the time, and when everything is going well, we don’t notice its actions. Like all other systems in the body, the tissues of the immune system are vulnerable to stress. Psychological stress weakens the immune system, hampering its effectiveness and efficiency, by reducing the number of lymphocytes that are produced in response to infections.

Anxiety and depression are two common, prominent psychological stressors that harm the immune system, leading to an increased incidence of illness. Naturally enough, the more episodes of illness a person experiences leads to depression and anxiety getting worse. This vicious cycle can go on for a long time.

How does stress harm the immune system?

Stress causes the body to release cortisol, a powerful hormone that affects how the body deals with inflammation. Although any stress can cause cortisol to be released, it’s particularly present when we perceive ourselves to be in danger. Anxiety activates the body’s fight-or-flight systems, which briefly boosts the immune system, but this effect is short. Chronic anxiety causes elevated levels of cortisol to persist.

When cortisol lingers too long in the bloodstream, day after day, it reduces the number of lymphocytes your body produces. Without a healthy level of these disease-fighting cells patrolling our tissues, we become much more vulnerable to illness. In that way stress sickens us physically, adding to our worries, creating a harmful feedback loop. When a person worries excessively, their body produces too much cortisol, weakening their immune system, leading to an increased chance of illness.

Coping with stress

You can cushion the effects of stress on your immune system and your life by making a few changes. Consider the following ways to reduce stress.

  • Exercise. Getting in motion helps relieve stress by producing endorphins. You don’t have to join a gym to get some helpful exercise either. Something as simple as dancing to some music in the privacy of your home can be enough to stimulate the increased production of endorphins. You can add a 10 or 15-minute walk to your daily routine. Anything that gets you in motion will help.
  • Eat a nutritious diet. “Stress eating” often causes us to fill up on high-carb fatty and sugary foods, but by reducing your intake of sugar and highly processed foods, you help reduce systemic inflammation in your body, which lowers cortisol levels.
  • Get enough rest. Setting up a routine for going to bed every night can help you develop good sleep hygiene. Studies have shown that poor sleep contributes to a weak immune system.

Damaris Aragon, ARNP, BC provides a full spectrum of mental health care to people in Spokane, Washington, and surrounding areas. She focuses on providing personalized, compassionate care that adheres to current evidence-based standards. Reach out to Damaris through her contact page or calling 509-342-6592.