Stress is our body’s natural response to challenging or taxing situations, and an innate survival tactic that we, as humans, all share. As such, our bodies are well-equipped to handle stress every now and then, in small doses at a time. However, when stress becomes chronic and persistent, it can cause other health-related issues and affect our overall mental state.  

Depression is one of the potential outcomes of chronic stress. Although the exact reasons remain elusive, research shows that stress can cause major depression—and vice versa. Read on to learn about stress responses in the body, and how those can affect a person’s mood and overall well-being. For those affected, we’ll also provide tips on how to manage symptoms of chronic stress and depression. 

How does stress work in the body? 

When we encounter stressful situations, such as starting a new school or hitting a deadline, our bodies go into “fight-or-flight” mode. This reaction allows us to act quickly to situations the brain perceives as threatening. The brain sounds an alarm to the rest of the nervous system, releasing adrenaline so that a person can respond to any “threats” quickly, as well as cortisol to keep the body alert. When a perceived stress goes away, these hormone levels fall and a person can return to a state of rest. 

Some people, however, live in a chronic state of stress. Demanding jobs, toxic relationships, rocky home environments, struggles at school, and other stressors can cause cortisol levels to stay elevated. And when that happens, the body starts to suffer. Persistent and chronic stress can increase a person’s risk of weight gain, heart attack, stroke, diabetes, and mental health conditions like depression and anxiety. This is just the start of a long list of stress’ effect on the body. 

Can stress cause depression? 

Yes, long-term stress can cause symptoms of depression, a type of mood disorder that makes you feel sad, hopeless, and uninterested in the things you used to enjoy. 

Consider how stress makes you feel. More than likely, it affects your mood. Early, initial outcomes of stress are irritability, disrupted sleep, inability to concentrate, sadness, and worry. Now think about how those challenges affect your daily living—Your irritability might cause you to snap at loved ones. Your lack of sleep might make it hard to carry out daily tasks. Your inability to concentrate might lead to mistakes at school or work, or cause you to underperform. These issues can generate further stress as well as make you feel depressed over a prolonged period of time. 

Carol Landau, PhD, is a clinical professor at Brown University. In article from WebMD, she admits that the impact of stress on depression (and vice versa) is “one of the most important problems of our times.” While its causal relationship is still being researched, Landau explains that severe or chronic stress sends the psyche “out of equilibrium,” and a constant rise of stress levels makes a person more vulnerable to depression along with other health issues. 

The indirect outcomes of stress can cause depression, too 

We know that stress directly affects a person’s mood and that, over time, can cause depression. However, the indirect effects of stress can also trigger depression symptoms. 

For example, stress disrupts a person’s ability to cope effectively. As stress becomes all-consuming, a person might abandon healthy habits—like exercise, reading, or hanging out with friends—that helped them manage their stress previously. They might become too burdened by work, school, emotions, or other challenges that they stop taking care of their own well-being, indirectly giving space for depression to develop. 

Sometimes, when people become overly stressed, they engage in unhealthy habits to handle their stress. Turning to alcohol or doing drugs as a means of escape is very common. And yet, we know that substance use can lower mood and cause depression, too. 

 Stress can also disrupt other areas of a person’s life, including their relationships and routines. On top of abandoning self-care, chronically-stressed individuals might also stop regulating other aspects of their life: getting adequate sleep, eating healthy meals, and staying physically active are just some examples.  

Relationships might turn sour due to the overburden of stress, too. Stress causes negative emotions that can pour into conversations and create tension. It can also cause a person to become so absorbed with their own challenges, that they become emotionally unavailable to others. They might withdraw from others as a result. Not only are negative emotions, or lack of emotions, common indicators of depression, but a lack of interpersonal relationships has the power to cause depression, too. 

Can depression cause stress? 

Like stress, depression can disrupt your appetite, sleep habits, and overall cognitive function. It can make it hard to concentrate and retain information, as well as find the energy to get out of bed and go about your day. Depression gets in the way of daily living, causing a person to abandon obligations, social activities, and relationships. And this, too, can trigger stress. 

You see, the relationship between stress and depression is bi-directional. While stress can cause depression, depression can also cause a spike in stress. This is because those with depression often withdraw from friends and family, and stop doing things they enjoy. As they get used to being alone, they tend to perceive even more situations as threatening and stressful. For example, going to a party or doing a group project at school can be severely stress-provoking for someone with depression.  

This causes a person’s stress levels to go up. 

How to reduce stress and prevent depression 

The relationship between stress and depression is two-fold. Stress can cause depression, yes, but depression can also cause heightened stress. Fortunately, though, there are ways to break the cycle between these two conditions: 

• Rediscover ways to manage your stress 

In order to manage your stress effectively, and not turn to the bottle whenever you’re feeling overwhelmed, you need to identify other methods of coping that offer a sense of relief.  

Self-care is the name of the game here. Taking care of yourself looks different for everyone – taking a shower, meditating, reading a book, going for a walk, listening to music, or pursuing a hobby are all great examples. These seemingly small acts can have a major impact on your mood, sparking moments of joy and making it easier to overcome negative emotions when they do arise. 

Additionally, setting boundaries is also important for managing your stress. If you find yourself constantly stressed about work, or you stay up studying too late, make yourself a schedule that brings boundaries into the mix. If you’re constantly filling your schedule with classes and schoolwork, schedule time in between to get coffee with a friend. If you find yourself working over hours, set an alarm to stop. Make plans you need to commit to, even if those plans are just with you. Boundaries and balance are so important for maintaining your well-being and preventing mental health issues like depression.  

Get more advice on stress management techniques here. 

• Get support when you need it 

While it’s important to take care of yourself, and take strides to manage your symptoms, you do not need to do this all alone. Finding support from a trusted friend, family member, coach, mentor, or clinical professional can make an incredible difference in turning your symptoms around. 

Remember when we said how depression can be isolating, and how that can contribute to stress? Or how stress can cause a person to self-isolate? This level of disconnection is only going to make the symptoms of depression and stress-related conditions worse.  

As explained by the NHS, when stressful events occur in a person’s life, “your risk of becoming depressed is increased if you stop seeing your friends and family and try to deal with your problems on your own.” 

If you find someone you can talk to, you can get to the root of your issues and start taking steps towards recovery. Therapy is a great way to connect with someone and get unbiased support. A therapist can help you identify the triggers of stress in your life, and give you the skills needed to overcome those triggers in a healthy way.  

Don’t let stress or depression hold you back 

When you’re depressed, and when you’re stressed, it’s easy to feel hopeless. You might feel like anything you do won’t change how you feel. You might wonder what’s the point of trying.  

We’re here to tell you that stress and depression can be overcome. Reducing the negative effects of stress, taking hold of your life, and treating the symptoms of depression can make an incredible difference in your life and in your mind. If you are unsure where to start, and looking for support or guidance on next steps, know that Turnbridge is just one call away. Turnbridge is a mental health treatment provider helping young men and young women overcome stress and mood-related disorders every day. Call 877-581-1793 to learn more, or explore our programs online.