Toxic Stress: The Health Effects Of The Stress Response And How To Break The Cycle

There’s a robust body of research that outlines the potential health impacts of high stress levels. These effects can be particularly intense if a person’s stressful experiences began in childhood, which can cause what’s known as “toxic stress.” Here, we’ll discuss common causes of toxic stress, the potential effects of stress on overall health and development, and some strategies that may help an adult break the cycle of toxic stress and build resilience. 

The stress response

Stress is “the physiological or psychological response to internal or external stressors.” The experience of stress—whether it’s due to job instability, relationship conflict, or past trauma—can activate the body’s fight-or-flight response. During this natural response, the body releases the stress hormones adrenaline and cortisol. A person’s respiratory rate and heart rate will typically also increase as a result, and their blood vessels may dilate to help their body prepare to fight if needed.

While the fight-or-flight response can be helpful when a person is in danger, chronic stress can lead to over-activation of this system. This can negatively affect numerous body systems, including the immune system, which can increase susceptibility to infection. Over time, prolonged stress can also put a person at risk of serious diseases, like cardiovascular complications and even early mortality.

What is “toxic stress” specifically?

How adverse childhood experiences can cause toxic stress

Toxic stress can stem from adverse childhood experiences (ACEs), such as abuse, neglect, war, poverty, and other forms of trauma. As Harvard’s Center on the Developing Child states, “Toxic stress occurs when there is excessive or prolonged activation of stress response systems in the brain and body.” The toxic stress response can impact a child’s brain development, which can have effects that last into adulthood. 

The same source reports that the more ACEs a child experiences, the more likely they may be to experience developmental delays and health complications later in life, such as diabetes, heart disease, and depression. 

That said, early childhood adversity or early life toxic stress alone does not guarantee that a developing child will grow up to experience long-term effects of toxic stress. Research suggests that the early nurturing relationships with adults, for example, can be a protective factor that may help mitigate the risk of long-term consequences of toxic stress experienced at a young age. 

Potential effects of toxic stress on mental and physical health

As Harvard’s Center on the Developing Child states, toxic stress can put a child at an increased risk of a variety of complications as they grow up, from developmental delays to heart disease, substance misuse, and depression.

In daily life, toxic or chronic stress may manifest in different people in different ways. Irritability, frustration, anger, and a sense of mental fatigue are common, and these may also make a person more likely to engage in unhealthy coping strategies like smoking or consuming alcohol in excess—which can add more stress. 

The physical symptoms of stress can vary as well but tend to include headaches, gastrointestinal problems, muscle tension, and difficulty sleeping. Chronic stress can also increase a person’s risk of high blood pressure, heart disease, stroke, and cancer, in addition to increasing the risk of frequent flare-ups of chronic obstructive pulmonary disease. 

How to break the cycle of toxic stress 

Whether a person experiences stress stemming from childhood experiences or from chronic stressors in adulthood, there are strategies that may help them learn to break the cycle. The following are a few approaches that may help.

Physical exercise

First, individuals who are experiencing toxic stress may benefit from establishing a regular exercise routine, as research suggests that exercise often helps reduce stress. According to Harvard Health Publishing, this effect has a chemical basis, as exercise can reduce stress hormones and lead to the release of endorphins—the body’s feel-good hormones. 

An exercise plan doesn’t have to involve an extreme daily regimen or lofty goals like training for long-distance running. Just 30–40 minutes of moderate exercise several times a week—preferably outside if possible—may make a difference in stress levels. 

Meditation

Another component of stress reduction often recommended by experts is some type of meditation. One meditation technique that many people find helpful is mindfulness. Mindfulness meditation involves observing one’s present environment, bodily sensations, and thoughts as they come and go, without judgment. The process of observing thoughts as they come and go may help people learn to identify less with negative thoughts, which may reduce stress levels. 

Breathing exercises

Another method that might help reduce stress is practicing various breathing exercises, either in moments of high stress or as a preventative strategy. One technique is box breathing. Here’s how it works: 

1. Breathe in for four seconds.
2. Hold your breath for four seconds.
3. Breathe out for four seconds.
4. Hold your breath for four seconds.
5. Repeat steps one through four a few times.

Therapy for toxic stress experienced by children or adults

In addition to implementing self-care strategies, a person living with the effects of adverse childhood experiences and/or chronic stress in adulthood may benefit from connecting with a licensed therapist. A therapist may be able to help the person identify and address the root causes of their stress, address any signs of a related mental illness, and equip them with tools to manage its effects and build resilience.

How online therapy may help with toxic stress

While therapy can be beneficial in many cases, it’s not always easy to connect with a provider. For example, some people live in areas with few therapists, while others may not be able to regularly travel to and from in-person appointments. In such cases, online therapy can often be a more comfortable and convenient option. 

Online therapy allows a person to connect with a licensed therapist remotely via audio, video, live chat, and/or a combination of these methods. With an online therapy platform like BetterHelp, you can also reach out to your therapist at any time through in-app messaging, and your therapist will respond as soon as they can. This feature may be useful on days when individuals experience especially high stress levels, as they can communicate what they’re feeling in the moment rather than waiting until the next session. 

In addition to allowing for flexible communication, online therapy has a strong evidence base in the scientific literature. For instance, one systematic review and meta-analysis suggests that online cognitive behavioral therapy (CBT) can often be effective for treating generalized anxiety disorder, depression, and panic disorder, which aren’t uncommon in people who have experienced toxic stress.