The Hidden Link Between Stress and the Immune System

Heather Bedard, C.H.E.

Stress. It seems like an unavoidable part of life, but is this true? Can chronic stress be affecting your health?

Here’s the part most people don’t tell you: Stress can literally shut down your immune system.

And no, this isn’t being dramatic. This is peer-reviewed, published science. If stress is something we actually can manage, then we need to take that seriously, because the stakes are higher than we realize.

The Research That Changed Everything

Let me share one fascinating study with you.

A research team in Australia sought to understand the impact of stress hormones on immune function. They injected mice with norepinephrine, one of our main stress hormones. Within minutes, the mice’s immune cells—especially their T-cells—just... stopped moving. Imagine your immune system's soldiers freezing in place right when the body needs them most.

And just to be sure it wasn’t the injection itself, they tried the same experiment with dopamine (which doesn’t trigger the stress response). No change. The immune cells stayed active and alert.

They didn’t stop there.

The researchers infected the mice with the herpes virus and then administered a compound that mimics adrenaline. Again, the immune cells paused for hours. They repeated the process with mice infected with malaria and melanoma, and each time, the stress response weakened immune activity.

Bottom line? Chronic stress makes your body a less effective defender.

What’s Actually Happening in Your Body

Here’s a quick breakdown of the process:

• When you're stressed, especially over a long period of time, your brain alerts your endocrine system.

• Your adrenal glands release stress hormones like adrenaline and norepinephrine.

• Your body shifts into fight-or-flight mode: faster heartbeat, higher blood pressure, blood rushing to arms and legs, and extra glucose and fat released for quick energy.

  
  

This response is amazing if you're being chased by a bear. But it’s not so great when you’re stuck in traffic or worrying about your child’s third runny nose this month.

And it’s not just about your immune system going quiet—chronic stress also keeps inflammation turned on. While inflammation is helpful for healing injuries in the short term, when it’s stuck in the “on” position, it can start doing more harm than good.

Are We Stressing Ourselves Sick?

We should care about our food quality and healthy lifestyle choices — but spiraling into stress over every little thing (like which beef tallow is “pure” enough, or whether your curtains might cause cancer) is counterproductive.

Here’s the irony: The more we obsess over avoiding illness, especially if we’re glued to fear-driven headlines or soaking in stress all day, the more likely we are to get sick. Our immune systems can’t show up for us if they’re overwhelmed and suppressed.

So if you feel like your body always breaks down at the worst possible times, here’s your reminder: It’s not just about germs. It’s about how safe your body feels.

Four Ways to Support Your Immune System (Without Overhauling Your Life)

Let’s talk about real strategies that help lower stress and support immune health—no perfectionism required:

1. Watch who you follow.

If your favorite Instagram health influencer is causing you to spiral into panic because of all the nit-picky “must-dos,” unfollow. You do not need to waste emotional bandwidth on fear-based trends. Learn about sustainable, healthy patterns. Educate yourself with real information, not constant opinion.

If that’s something you want help with, I’d love to invite you to a Health Resources Research Coaching Call. We’ll walk you through your health concerns, review trustworthy research together, and help you leave feeling empowered rather than overwhelmed.

2. Be selective with your circle.

Spend time with people who bring calm, not chaos. Some conversations and relationships require boundaries—especially when they consistently evoke fear or panic.

3. Focus on what you can control.

Your body listens when you take care of it. Nourishing meals, movement, water, sunshine—these send the message: You’re safe. Sometimes supporting your health means saying no to a playdate and saying yes to reading books on the couch with your kids.

4. Practice gratitude.

I know, it can sound cliché. But even a few minutes each day focusing on what’s going right can calm your nervous system, shift your focus, and help you breathe again. Gratitude reminds your body that there’s still beauty and goodness in the midst of the mess.

Final Thoughts

If you’ve been feeling overwhelmed or wondering why your health keeps taking a hit, this might be your clue. It’s not just about avoiding germs—it’s about creating an internal environment where your body feels safe enough to heal, respond, and thrive.

You don’t have to be at the mercy of stress. You can take the driver’s seat.

And if this article resonated with you, send it to a friend who’s been feeling stretched too thin. Sometimes, the most healing thing we can do is remind each other that slowing down is not a sign of weakness—it’s a sign of wisdom.

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Sources:

Devi S, Alexandre YO, Loi JK et al. “Adrenergic regulation of the vasculature impairs leukocyte interstitial migration and suppresses immune responses.” Immunity 2021 Jun;54(6):1219-1250