Chronic stress is a common experience for many people. But stress doesn’t just make you feel overwhelmed – it can also affect how your immune system works. Here’s how the two are connected, and practical ways to support your wellbeing.
🕒 5 min read
Does stress affect the immune system?
Yes. Prolonged stress can alter immune-cell activity and make it harder for the body to regulate inflammation. Short-term stress has different effects and can temporarily mobilise some immune defences.1, 3 Stress can also disrupt sleep and eating habits, adding to the challenge of looking after your health.4
In this article we’ll look at the relationship between chronic stress and the immune system, and show you ways to reduce your stress levels. For nutritional options, you can also explore our immune support supplements.
The basics of immunity
The immune system has many functions, but its main goal is to protect the body. It recognises and responds to germs, such as bacteria and viruses, and helps deal with damaged tissue.
The immune system has two main branches. The first is innate immunity, a rapid, general response to threats. It includes protective barriers such as skin, as well as immune cells that respond quickly.
The second is acquired, or adaptive, immunity. This develops specific responses to threats and can create immune memory, helping the body respond more effectively when it encounters the same threat again.2
Many factors can affect immune health. Stress is one part of the picture, alongside sleep, nutrition, age and underlying health conditions.
How does stress affect the immune system?
Stress can affect the immune system both directly and indirectly. It can change immune-cell activity, influence inflammation and repeatedly trigger the fight-or-flight response, as described below.
Changes in immune cells
White blood cells play a major role in both innate and adaptive immune responses. Long-lasting stress has been linked to reduced activity in some of these defences. This is more complex than stress simply reducing the number of white blood cells.1
Brief stress can temporarily increase some measures of innate immunity. Chronic stress, however, has been associated with suppression of both cellular and antibody-related immune responses in research.1
Inflammation
Inflammation is one way the immune system responds to injury and infection. It helps bring immune cells to an affected area so they can deal with germs and damaged tissue.2
However, inflammation needs to be regulated. Research suggests that prolonged stress can make immune cells less responsive to cortisol’s anti-inflammatory signals. In viral-challenge studies, this reduced responsiveness was linked to poorer control of inflammation and a greater risk of developing a cold after exposure to a virus.3
Fight-or-flight
When we experience stress, the body switches into a survival response known as fight-or-flight. This primes bodily systems to deal with a perceived threat. Adrenaline increases heart rate and blood flow to the muscles, while cortisol helps make energy available.
While this is useful for certain situations, ongoing pressures can keep triggering the stress response. Stress may also affect appetite and sleep, making regular meals, rest and recovery harder to maintain.4
Stress and autoimmune disease
One Swedish study analysed more than 100,000 people with diagnosed stress-related disorders and found they were more likely to develop an autoimmune condition than comparison groups. This was an observational association, not proof that everyday stress causes autoimmune disease.5
How relieving stress supports wellbeing and immunity
Taking steps to identify the stress-inducing parts of your day and learning how to reduce them can help you build a more manageable routine. Start with one small change you can repeat, rather than trying to change everything at once.
- Pause and breathe: try a few minutes of slow, comfortable breathing when you notice tension building.
- Keep moving: make time for activity you enjoy, whether that’s walking, swimming or a gentle exercise class.
- Talk it through: sharing your feelings with someone you trust can help you feel supported.
- Plan demanding days: break tasks into smaller steps and give yourself realistic priorities.
- Make time for yourself: protect a little space for something enjoyable or relaxing.
These are practical approaches recommended by the NHS for managing stress.6
It’s also important to get enough high-quality sleep. Sleep affects different parts of the immune system, and people who don’t sleep enough may be more likely to get colds and other infections.7
A healthy, nutrient-rich diet remains a useful foundation. Regular meals and a little planning can make it easier to eat well when life is busy.4 Nutrients including vitamin C, vitamin D and zinc contribute to normal immune function.8
If you’re comparing nutritional options, browse our immune support range and Mind & Mood range, which includes adaptogen options such as ashwagandha. Choose according to your needs and the product directions, alongside your everyday wellbeing routine.
If you’re struggling to cope with stress or self-help isn’t helping, speak to your GP. NHS talking therapies may also offer support.6
Stress and the immune system FAQs
Can stress weaken your immune system?
Long-lasting stress can impair some immune responses and alter inflammation control. The effect depends on the type and duration of stress and individual factors. A brief stressful moment does not mean your immune system has stopped working.1
How does cortisol affect the immune system?
Cortisol is part of the stress response and helps regulate inflammation. Under prolonged stress, some immune cells may become less responsive to its signals. This can make inflammation harder to control, so the relationship is more complex than simply having too much cortisol.3
Can stress make you more likely to catch a cold?
Is short-term stress different from chronic stress?
Yes. Short-term stress is a brief response to a challenge and may temporarily mobilise some immune defences. Chronic stress lasts longer or keeps recurring and is associated with different changes in immune activity.1
Can your immune system recover after stress?
There is no single recovery timetable for everyone. Stress duration, sleep, nutrition and underlying health all matter. Focus on manageable routines and seek support for ongoing stress rather than expecting a particular number of days to reset your immunity.
What can I do to support my immune system when stressed?
Start with regular meals, adequate sleep and small, repeatable stress-management steps. A walk, a short breathing break or a conversation with someone you trust can be useful places to begin.6, 7 Our immune support range provides nutritional options to compare.
Does stress cause autoimmune disease?
A large study found an association between diagnosed stress-related disorders and later autoimmune disease. It did not prove that stress was the cause. Autoimmune conditions are complex, and new or persistent symptoms should be discussed with a healthcare professional.5
