Lets Talk About Toxic Stress

We all experience stress in our daily lives—whether it’s from work, relationships, finances, or other challenges. In small doses, stress can actually be helpful, pushing us to meet deadlines or solve problems. But when stress becomes overwhelming, constant, and unmanageable, it can cause serious harm to both our mental and physical health.

This is known as toxic stress. Unlike normal stress, which comes and goes, toxic stress keeps the body in a prolonged state of high alert. Over time, this can lead to burnout, emotional struggles, and even long-term health problems.

Let’s explore what toxic stress is, how it affects us, and what we can do to manage it.

What Is Toxic Stress?

Toxic stress occurs when the body’s stress response is activated too often and for too long—without enough support to help us recover.

To understand this better, think of stress like a smoke alarm in your home:

Positive stress is like your smoke alarm going off because you burnt some toast. It’s annoying, but it reminds you to be careful and then quickly stops.
Tolerable stress is like a loud alarm from an actual fire, but you have firefighters to help put it out. It’s a challenge, but with support, you can get through it.
Toxic stress is when the smoke alarm never stops ringing, even when there’s no fire. It keeps you in a constant state of panic and exhaustion, with no relief.

This prolonged stress response can wear down the body and mind over time, making it harder to cope with everyday life.

Causes of Toxic Stress

Toxic stress isn’t caused by a single bad day or a stressful event—it comes from repeated exposure to ongoing or severe stressors. Some of the most common causes include:

Adverse Childhood Experiences (ACEs)

Many cases of toxic stress begin in childhood. Adverse Childhood Experiences (ACEs) refer to traumatic or highly stressful events that happen early in life, such as:

Physical, emotional, or sexual abuse
Neglect or lack of care
Witnessing domestic violence
Growing up with parental mental illness or substance abuse

Children who experience ACEs are at a higher risk of developing toxic stress, which can affect their health and well-being well into adulthood.

Chronic Adversity

Even in adulthood, ongoing struggles can create toxic stress. Some examples include:

Financial hardship – Living in poverty or constantly worrying about money can keep the stress response activated.
Discrimination and inequality – Facing racism, sexism, or other forms of prejudice can lead to long-term stress.
Health problems – Living with chronic illness, disability, or ongoing medical concerns can cause emotional and physical strain.

Lack of Support Systems

One of the biggest factors that turns stress into toxic stress is the lack of supportive relationships.

When people feel isolated, without friends, family, or a community to lean on, stress can feel unmanageable.
Without positive connections, people may turn to unhealthy coping mechanisms, such as substance abuse, self-isolation, or aggression.

The good news is that support and healthy coping strategies can help reverse the effects of toxic stress.

Effects of Toxic Stress

Toxic stress doesn’t just make us feel overwhelmed—it has serious physical, emotional, and mental health consequences.

Physical Health Effects

Toxic stress keeps the body in "fight or flight" mode, releasing high levels of stress hormones like cortisol and adrenaline. Over time, this can lead to:

Increased risk of heart disease, high blood pressure, and strokes
A weakened immune system, making you more prone to illness
Digestive problems, chronic pain, and headaches
Increased likelihood of diabetes and obesity

Mental Health Effects

When stress never stops, it wears down mental resilience, leading to:

Anxiety and panic attacks
Depression and feelings of hopelessness
Difficulty regulating emotions and controlling anger
Higher risk of substance abuse or other harmful coping mechanisms

Impact on Brain Development & Learning

For children and young adults, toxic stress can disrupt brain development, making it harder to:

Concentrate and focus
Learn new information
Handle emotions in social situations

Even in adulthood, prolonged stress can make decision-making and problem-solving more difficult.

How to Reduce Toxic Stress

While toxic stress can feel overwhelming, it is possible to manage and even reverse its effects. Here’s how:

Build Strong Support Systems

Relationships are one of the most powerful tools for reducing stress.

Having close friends, family, or a support group helps the brain feel safe.
Talking to someone you trust can reduce feelings of isolation and calm the stress response.

If personal relationships aren’t enough, consider community support, such as therapy, social groups, or professional counselling.

Develop Healthy Coping Strategies

Healthy habits can help regulate stress and bring balance back into daily life. Try:

Mindfulness & Relaxation – Meditation, deep breathing, and gratitude exercises help lower stress levels.
Physical Activity – Exercise releases endorphins, which improve mood and reduce anxiety.
Journaling & Creative Outlets – Writing, painting, or music can be great ways to express emotions.

Seek Professional Help

Sometimes, managing stress requires professional support.

Therapists and counsellors can provide coping strategies tailored to your needs.
Medical professionals may suggest treatments, including medication, for those experiencing severe anxiety or depression.

There is no shame in seeking help—it’s a sign of strength and self-care.

Final Thoughts: Breaking Free from Toxic Stress

Toxic stress is more than just feeling overwhelmed—it’s a serious issue that can affect every aspect of life. But by recognising the signs, understanding its impact, and taking proactive steps, we can regain control and protect our well-being.

Remember:

✅ Support systems matter – Stay connected with friends, family, or professionals.✅ Healthy habits help – Exercise, mindfulness, and creativity can all reduce stress.✅ Seeking help is okay – Therapy and counselling can provide valuable tools for managing stress.

By taking small steps each day, we can build resilience and create a healthier, more balanced life.

Have you experienced toxic stress? What has helped you manage it? Share your thoughts in the comments below!