Will stress actually kill you? Probably not. But how much stress can a body really handle? And what if it gets too much?
Stress is necessary for life
Stress itself isn't a problem. We depend on it for survival.
When we’re stressed, the brain sounds an alarm. Adrenaline and cortisol flood in, and our body increases heart rate, blood pressure, and blood sugar just in case we need to evade dangerous threats. Once the danger has passed, that reaction is supposed to switch off.
The trouble happens when that stress response doesn't shut off. Sometimes it can drag on for months, wearing out almost every part of the body to the point that it can create physical pain.
Studies have also found that older adults who have lived with stress for years tend to remember less. Brain scans confirm that their brain’s memory center is smaller.
The immune system weakens if we’re overwhelmed with stress as well. When 394 volunteers were given a cold virus, 47% of the most stressed got sick, compared with 27% of the least stressed.
But can stress alone kill us?
No, but with other factors, it can be fatal. A study of nearly 25,000 people in 52 countries found that those under permanent stress had about twice the odds of a heart attack.
Sudden shocks can also be harmful. In Munich, Germany, researchers observed that cardiac emergencies increased by nearly three-fold on days Germany played in the 2006 World Cup.
An angry outburst can raise heart attack risk nearly five-fold for two hours. Even severe grief can stun the heart muscle, a condition called broken heart syndrome.
How much stress can your heart handle?
There is no exact number. A healthy heart can take a lot of stress in short bursts. It may be less equipped to handle constant stress, and a heart with an existing disease has far less margin. In the World Cup study, emergencies quadrupled among people with known heart disease.
There is no magic bullet to switch stress off, but the goal should be to reduce it.
I would skip the supplements sold to "lower cortisol”, the trials are small, with no compelling evidence. The same goes for that glass of wine. Alcohol may calm the nervous system as do anti-anxiety drugs, but the brain overcorrects itself when it wears off. So now your stress may come back with an additional rise in anxiety. As for the heart, the American Heart Association's 2025 review found the benefit of a daily drink or two uncertain, and three or more clearly harmful.
Personality can also play a big role in how we handle stress. People who naturally worry more tend to feel it harder and longer. On the flip side, folks who are easygoing usually have an easier time shaking stress off and staying calm.
What evidence is clear?
Exercise comes first. In people with hypertension, regular aerobic exercise lowers it by 5 to 8 points.
Learning to handle stress works, too. Among 151 heart patients at Duke, only 18% of those who received stress training with cardiac rehab had another heart event, compared to 33% without it.
Across 148 studies, those with strong social ties were 50% more likely to survive a cardiac incident.
A Stanford trial also found that five minutes a day of slow breathing lifted mood. Even playing a game can help. A review of studies found that short sessions of ordinary video games can reduce stress in adults of all ages.
And sometimes the fix is finding the source of the stress. In one study, British officials with little control over their work had nearly twice the odds of heart disease.
Drugs have their place too, but they can come with an array of side effects, depending on the drug. This is worth discussing with a doctor.
To get a handle on stress, look past the shortcuts and see what is driving it.
It's rarely just one bad day— stress is the slow buildup of everyday habits, like trying to please everyone or keeping everything bottled up inside. Over time, this constant background tension keeps your body on high alert, making it almost impossible to relax. Unpacking old patterns is how you build resilience and protect health over the long haul.
That being said, it is easier said than done.
A few things I do for stress?
AM routine while in bed: I do 10–15 minutes of stretching (feet, legs, arms) before I even get out of bed. I finish by slapping my wrists and arms. No science to that, just my way of saying, “get the engines going, Brad”.
Up and ready: Follow up by splashing cold water on my face and brushing my teeth to set a positive tone. Then I do more vigorous stretches while listening to music.
Morning coffee is my ‘drug’ of choice: I enjoy a morning cup of brew to lift my mood. Caffeine blocks sleepiness-inducing brain chemicals, and morning consumption (3–5 cups daily) is linked to lower heart disease risk without disrupting sleep.
Vigorous activity: I try to go outside early to get sunlight on my face and walk, bike ride, or swim. Lifting weights is my new thing, but I need to figure out how to do it right. I am not a bodybuilder type, more of a nerd than a buffed-up dude.
Laughter and mindfulness: My brother watches old segments of The Lucy Show for a reliable mood boost. Many people I know do yoga, Tai Chi, or meditation to help manage ongoing stress.
Last resort: Tomorrow is a new day.
Stress is part of life; trust yourself to get through it, and most importantly, take care of yourself.
Everything will probably work out in the end.
Livelong is coming back to San Francisco! 🌉
We are thrilled to announce that the next Livelong Women’s Health Summit is happening in San Francisco in March 2027. Get your ticket now for the lowest price.
San Francisco, we’ll see you in March 2027!
More details coming soon.
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The information provided about wellness and health is for general informational and educational purposes only. We are not licensed medical professionals, and the content here should not be considered medical advice. Talk to a doctor before trying any of these suggestions.
