You’re taking your medications faithfully. You’re watching what you eat. You might even be squeezing in some movement when your energy allows. So why are your symptoms still flaring?
If you’re living with a chronic condition like lupus, asthma, diabetes, or arthritis, you know how exhausting it can be to stay on top of your health—and how frustrating it feels when things still go sideways. Managing a chronic illness often feels like solving a puzzle with missing pieces.
But what if one of those missing pieces wasn’t medical at all?
There’s one often-overlooked factor that could be silently making your condition worse, no matter how “on it” you are with your health routine. It’s not a new diagnosis or a hidden allergy—it’s something far more common. And understanding it just might help you take back a bit more control.
The Sneaky Culprit: Chronic Stress
When we talk about stress making your chronic condition worse, we’re not talking about having a bad day here and there. We’re talking about chronic stress—the kind that hangs around for weeks, months, or even years.2,3
What exactly is chronic stress?
- It’s the repeated triggering of your body’s stress response over an extended period.2
- It involves mental, emotional, and biological reactions to ongoing challenges.2
- It typically lasts for several hours per day over weeks to months.2
- It’s different from short-term stress that helps you meet a deadline or react to danger.2
This ongoing stress doesn’t just make you feel bad emotionally—it can actively worsen chronic health conditions.2
How Stress Affects Your Body
Your brain perceives a threat and signals your body to respond through two key systems:
- The “fight-or-flight” system (sympathetic nervous system), which works like an emergency broadcast system, sending immediate alerts throughout your body.4
- The “stress hormone” system (HPA axis), which is like your body’s long-term stress management center, releases cortisol that affects nearly every organ and system.4
These systems were designed for short-term threats (like running from danger), but when activated for weeks or months, they can disrupt how your body normally functions.
The Real-World Impact on Chronic Conditions
Let’s look at some specific ways chronic stress might be affecting your health:
Heart and Blood Vessel Problems
Chronic stress has been clearly linked to cardiovascular issues. Research spanning the last fifty years shows that ongoing stress can4:
- Raise your blood pressure
- Increase inflammation markers in your blood
- Contribute to the development of atherosclerosis (hardened arteries)
- Raise your risk for heart attack and stroke
2. Physical Symptoms
Beyond affecting your chronic condition, stress itself creates physical problems4:
- Headaches and muscle tension
- Sleep problems and low energy
- Digestive upset and stomach problems
- Anxiety, irritability, and depression
3. Behavioral Changes
Stress can also lead to behaviors that further worsen your health4:
- Overeating or poor food choices
- Decreased physical activity
- Poor medication adherence
- Smoking or increased alcohol use
Beyond Personal Choice: How Social Factors Fuel Chronic Stress
It’s important to understand that chronic stress isn’t distributed equally. People experiencing difficult socioeconomic conditions often face more stress for two key reasons2:
- Higher demands: They may experience more stressors like financial hardship, poor living conditions, family conflicts, exposure to crime or violence, and discrimination.2
- Fewer resources: They may have limited access to money, knowledge, supportive connections, and other resources that help manage stressors.2
This imbalance between high demands and limited resources makes chronic stress more likely and more intense for those already facing challenges.
What You Can Do About It
The good news is that there are effective ways to reduce stress and potentially improve your chronic condition. Remember to be kind to yourself and start with small changes1:
1.Try Mindfulness and Relaxation5
- Start with just 5-10 minutes daily of focused relaxation
- Consider meditation, deep breathing, or guided imagery
- Studies show these practices can reduce anxiety, pain, and depression
- They can also improve mood and self-esteem
2. Add Movement to Your Day5
- Exercise has been shown to reduce symptoms of many chronic illnesses
- It improves sleep, brain function, and immune health
- Start small if you’re not currently active
- Try gentle options like walking, stretching, or chair exercises
- Consider yoga, which combines movement with meditation and breathing
You're Not Doing Everything Wrong
Remember: if your chronic condition is flaring despite your best efforts, you’re not failing. Stress is both powerful and sneaky, affecting your body in ways that aren’t always obvious.
Taking steps to manage stress won’t cure your condition, but it can help you feel better and possibly reduce flare-ups. Even small changes can make a meaningful difference in how you feel day to day.
By addressing this often-overlooked piece of the puzzle, you might just find that extra bit of relief you’ve been searching for.
References
- American Heart Association. (2024). 10 Ways to Relax in Nature and Stress Less. Retrieved from American Heart Association: https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/10-ways-to-relax-in-nature-and-stress-less
- Crielaard, L., Nicolaou, M., Sawyer, A., Quax, R., & Stronks, K. (2021). Understanding the impact of exposure to adverse socioeconomic conditions on chronic stress from a complexity science perspective. BMC Medicine.
- Lezcano, Y. (2021, December 21). The Relationship Between Stress and Chronic Illnesses. Retrieved from Psychology Today: https://www.psychologytoday.com/us/blog/becoming-resilient/202112/the-relationship-between-stress-and-chronic-illnesses
- Seiler, A., Fagundes, C. P., & Christian, L. M. (2019). The Impact of Everyday Stressors on the Immune System and Health. Stress Challenges and Immunity in Space.
- Smith, L., & Kauffman, E. (2025). The Link Between Stress and Chronic Illness: Tools for Stress Management. Retrieved from Spondylitis Association of America.
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