What is toxic stress? Signs, symptoms & how to treat it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Discover what toxic stress is, including the definition, symptoms, and examples of what leads to it. Plus, 10 tips to relieve and treat toxic stress in adults.
Everyday stress is something we all experience. It can motivate or warn us and is usually a manageable aspect of our daily routines. However, when stress becomes relentless and overwhelming, without the right support to provide relief, it can turn into something far more damaging—toxic stress. Toxic stress is a form of stress that can linger and intensify, chipping away at our mental and physical health. The good news is that knowledge is power—by understanding what causes this shift from regular stress to toxic stress, we are better able to identify, manage, and treat it.
What is toxic stress?
Toxic stress is something that goes beyond the everyday stress we all know well. It isn't about the stress of a tight deadline or a fleeting argument. It's about prolonged, excessive, and unmanaged intense stress that leads to a sense of being constantly overwhelmed.
When a person faces chronic stressors—such as ongoing financial worries, lasting relationship conflicts, or enduring work pressures—without sufficient coping mechanisms, their body's stress response, which is designed to handle short-term threats, becomes overworked. This can lead to an imbalance in the body's physiological systems, affecting everything from our mood to our immune system.
In adults, toxic stress often stems from compounded pressures and responsibilities. It can arise from unrelenting job stress, long-term caregiving responsibilities, persistent financial struggles, or even from negative relationships that offer no respite. Unlike normal stress, which can have beneficial aspects by pushing us to overcome challenges, toxic stress wears down our resilience, our health, and our overall wellbeing.
Understanding toxic stress involves recognizing that it's not just about the external stressors themselves but also about our internal response to them. It's about how our body and mind react over time when stress is unrelenting and when we lack the resources, support, or strategies to manage it effectively.
What leads to toxic stress response? 8 possible stressors
While stressors vary greatly among individuals, certain common factors can lead to the development of toxic stress. Each of these factors—particularly when experienced over a long period—can strain a person’s ability to cope, leading to a chronic, harmful state of toxic stress.
Chronic workplace pressure, such as long hours, high demands, lack of control or support, and job insecurity
Persistent financial strain, like living paycheck to paycheck, dealing with debt, or facing financial uncertainty
Long-term relationship issues, including marital discord, long-standing family conflicts, or challenges in other significant relationships
Health problems, or chronic health issues, in particular—especially without adequate support or resources
Caregiving responsibilities, such as caring for an aging parent, a sick family member, or children with special needs—especially over long periods
Traumatic experiences—either in your past or ongoing—such as abuse, neglect, or exposure to violence
Lack of social support, like feeling isolated or lacking a support network
Long-standing personal issues such as unresolved grief, past traumas, or emotional conflicts
The signs and symptoms of toxic stress
Toxic stress affects both the mind and body, and its symptoms can be varied and complex. These symptoms can also be related to other health conditions, so consulting with a healthcare professional is recommended for a proper diagnosis.
1. Persistent headaches and chronic pain
Unexplained aches and pains, particularly frequent headaches, can be a sign of toxic stress. The body's prolonged state of alertness can lead to muscle tension, resulting in pain and discomfort.
2. Exhaustion and fatigue
Despite adequate sleep, feeling constantly tired or fatigued is a common symptom of toxic stress. Toxic stress can drain your energy levels, making even small tasks feel overwhelming.
3. Feeling overwhelmed or unable to cope
A sense of helplessness or hopelessness—feeling like you can't manage day-to-day tasks that used to be manageable—is a telltale sign of toxic stress.
4. Loss of motivation or interest
A significant decrease in motivation or pleasure in activities that once brought joy can indicate toxic stress. This can manifest as withdrawing from social activities or hobbies.
5. Digestive issues
Stress can impact gut health, leading to symptoms like nausea, diarrhea, and constipation.
6. Sleep disruptions
Difficulty in falling or staying asleep—or experiencing restless and unsatisfying sleep—can be linked to toxic stress.
7. Muscle tension
Chronic stress often manifests in physical tension, especially in the neck, shoulders, and back, leading to discomfort and pain.
8. Mood swings and irritability
Being quick to anger, experiencing frequent mood swings, or feelings of frustration over minor issues can be a response to the overwhelming nature of toxic stress.
9. Persistent anxiety and worry
Constantly feeling anxious, nervous, or worried—even about trivial matters—can be a symptom of toxic stress.
10. Depression and sadness
Prolonged periods of sadness or feelings of emptiness, apathy, or hopelessness can be a serious indicator of toxic stress.
11. Cognitive difficulties
Trouble concentrating, memory problems, or difficulty in making decisions can arise from the chronic stress response.
12. Change in appetite or weight
Significant changes in appetite—whether an increase or decrease—and unexplained weight gain or loss can be linked to toxic stress.
How to treat toxic stress in adults: 10 tips to relieve stress that’s turned toxic
Effectively treating and relieving toxic stress involves a combination of self-care, lifestyle adjustments, and sometimes professional help. By incorporating these strategies into your life, you can start to alleviate the symptoms of toxic stress and improve your overall wellbeing. It’s essential to take small steps and not overwhelm yourself with too many changes at once.
1. Start by noticing how your body responds to stress
Pay attention to signs like a tense jaw, short breathing, or a racing heartbeat. Mindfulness practices can help you become more aware of these physical cues and initiate relaxation responses.
💙 Become more in tune with your body’s sensations by listening to a simple Body Scan meditation.
2. When overwhelmed, focus on the elements you can control
This might include setting healthy boundaries and finding time for hobbies or activities you enjoy or simply organizing your space and schedule.
💙 Focus on what you can control and find Acceptance for the rest during the Daily Jay.
3. Savor your food and stay hydrated
Practice mindful eating by paying attention to your hunger cues and savoring your food. Stay hydrated, as dehydration can worsen stress symptoms.
💙 Bring awareness to your relationship with food with our Mindful Eating series.
4. Develop a sleep routine that promotes restful sleep
This can include setting a consistent bedtime, creating a relaxing bedtime ritual, and ensuring your sleep environment is calm and comfortable.
💙 Find inspiration for your pre-bed rituals during the Nightly Relaxation Routine session of the Daily Move.
5. Reduce stress levels with regular physical activity
Being active doesn’t have to equate to participating in an intense activity. Even daily walks, stretching, or yoga can significantly help in reducing stress levels.
💙 Take a short break in between your tasks and go for a 10-minute Mindful Walk.
6. Incorporate relaxation techniques into your daily routine
This can include deep breathing exercises, meditation, progressive muscle relaxation, or mind-body practices like yoga and tai chi.
💙 Even taking one minute to Pause to Breathe can help your body release tension.
7. Show strength by seeking professional support
If toxic stress is significantly impacting your life, consider seeking help from a mental health professional. Therapies like cognitive-behavioral therapy (CBT) can be highly effective in managing stress.
8. Reach out to your friends and family
Having a strong support system can provide emotional relief and practical advice. Share your experiences with loved ones or support groups.
9. Improve your time management skills
Prioritizing tasks (and delegating when possible) and setting realistic goals can reduce work-related stress.
💙 Learn how to Settle Down by Single-Tasking and reduce overwhelm with help from Jay Shetty.
10. Keep your hobbies going or start a new one
Engaging in activities you love can be a great stress reliever. Whether it’s art, music, gardening, or reading, hobbies offer a break from daily stressors and provide a sense of accomplishment and joy.
💙 Learn about The Power of Hobbies and why hobbies can make us happier, more relaxed, and even more productive.
Toxic stress FAQs
What are the symptoms of toxic stress?
The symptoms of toxic stress can be seen in both your physical and mental health. Physically, they can include persistent headaches, chronic pain, tiredness, upset stomach, and changes in appetite or weight. Mentally and emotionally, symptoms may manifest as feelings of being overwhelmed, loss of motivation, sleep disturbances, mood swings, irritability, persistent anxiety, and sadness. Cognitive symptoms like difficulty concentrating and making decisions can also be present. It's important to note that these symptoms can vary widely among individuals.
What are 3 things that cause toxic stress?
Toxic stress can be caused by a variety of factors, but three common areas include:
Chronic workplace stress: This might stem from unrelenting pressure, lack of support, and job insecurity.
Long-term relationship issues: Ongoing conflicts or difficulties in personal relationships can be a significant source of toxic stress.
Persistent financial strain: Continuous financial worries and insecurity can lead to toxic stress.
Can you reverse the effects of toxic stress?
Yes, the effects of toxic stress can be mitigated, and, in many cases, reversed. Key to this process is recognizing the signs of toxic stress and taking proactive steps to address it. This can involve lifestyle changes, implementing stress management techniques, seeking social support, and, when necessary, getting professional help. Practices like mindfulness, regular exercise, prioritizing sleep, and healthy eating can also play a significant role in reversing the effects of toxic stress. It's important to remember that recovery is a process and may require sustained effort and support.
What is the toxic stress theory?
The toxic stress theory poses that prolonged exposure to stressors without adequate support can lead to long-term negative effects on physical and mental health. This theory is rooted in the understanding of the body's stress response system. Under normal circumstances, this system helps us cope with threats and challenges. However, when activated intensely for an extended period, without relief or support, it can lead to a state of toxic stress. This condition can disrupt various bodily systems and increase the risk of numerous health issues, including mental health disorders, heart disease, and immune system problems. The theory emphasizes the importance of supportive relationships and environments in reducing the harmful effects of prolonged stress.
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