It is well-known that stress affects your psyche, hurts your cardiovascular system, and even leads to respiratory issues yet the negative impact of anxiety on the individual’s ability to fight off infections is less common knowledge. But how does anxiety affect the immune system? And what can a regular person do to prevent this and stop being immunocompromised?
In this article we will take a look at how anxiety disorder impacts your mental health and your immune system and explore the best ways to cope with cumulative stress to improve your immune system and strengthen your body to help it fight against diseases.
How Anxiety Triggers the Stress Response
When you are in a stressful situation, your body produces stress hormones that lead to various physiological changes and challenges. While the sensations are usually unpleasant, it is nevertheless a survival mechanism that helps you stay alert and active when your body believes you are in danger. Whether you are anxious in general or anxiety manifests only in the scariest scenarios, your pulse will be quicker, your breathing will change, your muscles will be tense, your pupils will dilate, and all the systems of your body will be on high alert to protect you.
There are three phases of the stress response – at first, you respond to the thing that caused you to experience stress and anxiety as your central nervous system activates, then you slowly calm down and restore yourself to a previous state of mind, and then you feel fatigued and exhausted as you just had to apply a lot of effort to deal with the situation at hand.
Whatever initiated the stress response in the first place – work issues, arguments with family and friends, financial troubles, bullying and harassment, or a diagnosis that destabilized you – the smartest choice is to remove yourself from the situation, take a break, reflect on your emotions and behaviors, and figure out how to respond to such challenges in the future to avoid further damage to your health.
The Role of Cortisol in Immunity
Cortisol is the main stress hormone of the human body – it is responsible for your motivation, mood, and processing of fear. When your cortisol is elevated, your immunity gets a welcome boost – the inflammation is limited which means you can resist injuries, infections, and allergies with great success. On the other hand, when your cortisol levels are high all the time, your body develops a tolerance to it and it no longer changes your immune response for the better – inflammation becomes an urgent issue, and your immune system is much weaker. The white blood cell count is decreased so you cannot stand up to viruses and colds.
Chronic Anxiety and Its Long-Term Effects on Immune Health
Does anxiety affect the immune system in the long run? When you are forced to deal with chronic stress and anxiety, it will wear down your immune health and cause lasting problems. Here is a brief overview of the consequences chronic anxiety can result in:
| Adverse Effect | Description |
| Hormonal Imbalance | Stress will impact your daily functioning and cause a decline in hormone production. Apart from mood swings, acne, and sudden weight loss, you may lower your resistance to infections |
| Gastrointestinal Issues | Anxiety has numerous physical manifestations, and nausea and vomiting are among the most common symptoms. If you are experiencing digestive problems on a daily basis, your immune response will weaken making you vulnerable to infections |
| Fatigue | Whether you are tired due to cumulative stress or your anxiety is accompanied by various sleep disturbances, this chronic tiredness can make you more prone to viruses and infections such as the common cold virus |
| Slow Wound Healing | When you do not address your deep-seated issues and put an additional strain on your mental well-being, your wounds will heal slower – research has confirmed that the immune system of people who are constantly stressed is impaired which in turn results in delayed and poor healing |
| Substance Use | Not every anxious individual will heavily rely on alcohol and drugs to cope with their negative emotions and sensations but many people choose to self-medicate with substances that cause great harm and increase their susceptibility to viral and bacterial infections |
Anxiety-Induced Behavioral Changes and Immune Function
Does anxiety affect the immune system if it changes the way someone acts and interacts with other people? Since your emotions dictate your behaviors, the negative effect will be evident once your immune system is evaluated. For instance, if you are anxious and arguing with someone, raising your voice, or even screaming, your immune response can be weakened just like it would be if you smoked, drank alcohol, or used drugs. Your immune system basically shuts down temporarily which increases the likelihood of various infections so be mindful of your behavior if you know your physical fitness is not at its best.
Strategies to Manage Anxiety for Better Immune Health
It is possible to tackle chronic anxiety and boost your immunity at the same time:
| Strategy | Description |
| Adjust Your Diet | There are numerous nutritional options for a person to fight anxiety and immunodeficiency – and they do not mean you have to say goodbye to your favorite foods forever. Instead, you should add variety to your diet by eating vegetables and legumes rich in magnesium, fish that contains omega-3 fatty acids, and cashews to have an extra source of zinc |
| Drink Enough Water | Hydration is an essential part of anxiety management especially during the seasons when you are more prone to infections and allergies and during summer months when stress levels are higher due to the heat |
| Improve Your Sleep | Sleep plays a crucial role in a person’s immunity so you should try to go to bed and wake up at the same time, avoid screens an hour or two before bed, do not eat large meals before sleeping, refrain from napping, and invest in high-quality bedding to feel relaxed and comfortable at night |
| Exercise Regularly | In order to fight inflammation, you need to move your body. You do not have to sign up for grueling training programs at the local gym if your current physical fitness and busy schedule do not allow it but devoting a few hours of the week to light and moderate physical activity as you do aerobics or dance can increase your vitality |
| Undergo Mindfulness-Based Therapy | Master diverse mindfulness practices under the guidance of a therapist and then utilize them in times of distress. There are many techniques and exercises you can try – guided imagery, meditation, yoga, breathing exercises, and aromatherapy remain popular for a reason |
Support Your Immune System at Pacific Coast Mental Health
Whether your anxiety already took a toll on your immune system and led to immune dysregulation and recurrent infections or you want to be one step ahead of your disorder and learn coping mechanisms that will keep you physically healthy as you combat anxiety, talking to a mental health professional is a smart idea.
The specialists of Pacific Coast Mental Health are going to let you voice your needs and find a renewed sense of self-worth as you stop questioning your decisions and abilities for the sake of your physical and mental wellness – contact us today and let us provide you with targeted support.
FAQs
How does chronic stress impact cortisol levels and the immune response?
When you are going through a stressful period in your life and cumulative stress affects your body and brain on a regular basis, your body produces more cortisol than it needs naturally. This will affect your energy levels, metabolism, and immune system making you exhausted, causing weight gain, and leaving you vulnerable as you are physically not prepared to battle diseases.
What role does psychoneuroimmunology play in understanding stress-related inflammation?
The purpose of psychoneuroimmunology is to explore the close link between a person’s mental health, their central nervous system, and their immune system. Studies have confirmed that this discipline can help every patient learn what contributes to their inflammation and what strategies can be implemented to fix the problem in question.
Can mental health issues like anxiety lead to autoimmune disorders through altered stress responses?
While stress, anxiety, and depression are rarely the only reasons for someone to develop an autoimmune disorder, the risks are much higher if the person is diagnosed with a mood disorder or mental illness characterized by emotional dysregulation, mood swings, and hormonal imbalance.
How do fluctuations in cortisol levels affect the body’s ability to ward off infections?
When your cortisol levels are high, your immune system is suppressed – T-cells are no longer activated to fight off germs, your body produces less cytokine, and you develop an antibody deficiency.
What is the connection between chronic stress and inflammation in relation to immune system health?
The interconnectedness between stress and inflammation contributes to the development of numerous health complications. When the stress gets too overwhelming, your immune system is activated beyond the norm which results in an imbalance in your neurotransmitters and causes inflammation.
