The Real Impact of Toxic Stress—and How to Recover

Feeling constantly anxious, tense, or overwhelmed can be more than just a rough patch—it may be toxic stress. This type of stress can feel all-consuming, making it hard to find relief. But with the right support and practical tools, you can regain balance and build lasting resilience. 

What is toxic stress?

Toxic stress is a prolonged state of stress that occurs when life’s challenges feel overwhelming and unmanageable. It often arises when people are stuck in difficult circumstances, like ongoing adversity, neglect, trauma, or illness, without adequate support from loved ones or their community.

While toxic stress in children is often highlighted in research, it can profoundly affect adults as well. Many adults may not recognize toxic stress symptoms until they escalate, sometimes leading to conditions like PTSD. 

What is the difference between stress and toxic stress? 

Stress usually signals something important. For example, it can remind you to prepare for a big meeting or study for a test—it’s temporary and even beneficial in small doses. Toxic stress, however, lingers long after the stressful event is over. 

There are three types of stress responses:

1. Positive stress response – A temporary reaction to everyday challenges, like giving a presentation or getting a flu shot. Overcoming these fears can build resilience and confidence.
2. Tolerable stress response – Arises from intense but temporary challenges like a difficult breakup or a loved one’s illness, which can be managed with proper community or social support.
3. Toxic stress response – In the absence of sufficient support, stress can become toxic.  Toxic stress symptoms are prolonged and keep the body on high alert, potentially harming mental and physical health. Persistent issues like ongoing conflict or neglect can be toxic stress examples, increasing the risk of anxiety, depression, and other health problems.

Causes of toxic stress

There are several reasons that stress turns toxic:

• Lack of emotional or social support – Without strong relationships to lean on, stress can feel unmanageable. In fact, a key protective factor against toxic stress in children is just one caring, consistent relationship. 
• Persistent, unmanageable stress – Toxic stress occurs when hardships seem never-ending, and there’s no time for recovery. This could include things like financial hardship, chronic illness, or trauma. 
• Constant exposure to adversity – Living in a war zone, long-term abuse, or ongoing neglect without adequate emotional or material resources can fuel toxic stress.

Toxic stress symptoms 

Toxic stress in adults comes with a range of emotional, cognitive, and physical symptoms like:

• Forgetting details or struggling to recall information 
• Feeling disconnected or detached from yourself, those around you, or your surroundings
• Feeling constantly on guard, as if you’re waiting for something bad to happen

• Feeling unable to cope, which can make daily tasks feel insurmountable and trigger mental health symptoms like anxiety, irritability, guilt, and emotional exhaustion
• Acting on impulses or experiencing intense anger that seems disproportionate to the situation
• Nightmares or insomnia

• Stomach problems like nausea and digestive disturbances
• Tension in muscles like your jaw or shoulders
• Using substances, overspending, or overeating to try to cope with stress

Toxic stress in children can surface as some of the above symptoms as well as: 

• Tantrums and frequent meltdowns
• Withdrawing from people or activities
• Excessive clinginess
• Developmental delays (missing typical developmental milestones in motor skills, language, cognitive abilities, or social-emotional development)
• Regressing to earlier behaviors like thumb-sucking
• Frequent illness
• Unexplained physical complaints like stomachaches, headaches, or frequent aches and pains

How to recover from toxic stress

Recovering from toxic stress involves support, coping strategies, and self-care. Here are some ways to manage toxic stress symptoms: 

#1 Build a support system

Lean on family, friends, or mentors for comfort and understanding. Prioritizing these relationships is especially important during difficult times.

#2 Seek professional support

Therapy can help people manage toxic stress. A therapist uses evidence-based approaches like cognitive behavioral therapy to help you shift unhelpful thought patterns. They can also teach you grounding techniques for anxiety and healthy coping tools to overcome toxic stress.

#3 Practice mindfulness and relaxation techniques

Techniques such as mindfulness, meditation, deep breathing exercises, and yoga can help regulate intense emotions and promote a sense of calm. Reconnecting body and mind makes it easier to stay in the moment and feel more balanced.

#4 Stay active

Engaging in physical activities like walking, running, or dancing can lift your mood and ease anxiety by releasing endorphins, the body’s natural feel-good chemicals. Creative hobbies like painting, writing, or playing an instrument offer meaningful ways to reconnect with yourself, helping to counter toxic stress symptoms.

#4 Focus on what you can control

Recognizing what you can control in your life is empowering during tough times. Whether it’s managing your budget, choosing where to live, or deciding how to spend your time, focusing on what you can control eases feelings of helplessness.

#5 Participate in support programs

Community and support programs help counter toxic stress by reducing isolation and overwhelm. After School programs or sports can decrease toxic stress in children by fostering friendships and connections with supportive adults. Community groups, local classes, or volunteering can be helpful for toxic stress in adults.

#6 Validate your emotions

Giving yourself permission to feel whatever comes up, without labeling emotions as “good” or “bad,” is a healthy coping skill for toxic stress. Allowing yourself to experience emotions openly can be a powerful way to process feelings fully without getting stuck. 

Take back your life

Toxic stress can feel overwhelming, but every small step you take builds resilience and confidence. With the right support, you’ll find new ways to navigate challenges, knowing you have the strength and skills to face whatever comes next.