Can stress cause cancer? What science really says
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
The effects of stress go beyond the mind, influencing the body’s ability to stay healthy. Learn how stress may connect to cancer risk and how to manage it.
Stress is woven into the fabric of daily life. Between work deadlines and all of the various (endless) responsibilities of being an adult, the constant weight of all this stress can take its toll on your body. But what does that actually look like? And can it lead to something as serious as cancer?
It’s a scary thought, and it can be easy to spiral when you don’t have clear answers. After all, the internet is full of conflicting information, and Dr. Google isn’t always so comforting.
So, let’s get to the bottom of things. We’ll explore the impacts that stress can have on your health and give you tips and tricks to care for yourself when life gets overwhelming. Stress is inevitable, but your suffering doesn't have to be.
Does stress actually cause cancer?
Cancer happens when cells grow and divide uncontrollably, often because of genetic mutations. Some of these mutations happen randomly, but others can be triggered by environmental or lifestyle factors, including smoking, exposure to certain chemicals, and prolonged sun exposure.
And while there’s no evidence that stress can directly cause cancer, it can create conditions in your body that might increase your cancer risk. Chronic stress, which lingers for weeks, months, or even years, can potentially weaken your immune system, fuel inflammation, and push you toward unhealthy coping mechanisms, which can impact your overall health. This includes your cancer risk.
3 ways stress may influence cancer risk
Even though stress can’t directly cause cancer, it’s still worth paying attention to because of the way it can affect your body — and can possibly increase your vulnerability over time.
Think of it like this: Stress doesn’t light the fire, but it can create the perfect conditions for one to spread. Here’s how.
1. Chronic stress weakens the immune system
Your immune system constantly patrols your body for threats, like damaged or abnormal cells that could become cancerous. When your stress is short-lived, your body can handle it just fine, but when it drags on for weeks, months, or even years, it can wear down your immune defenses.
Long-term stress leads to higher levels of stress hormones, like cortisol, in your body, which can suppress immune function. Over time, this may make it harder for your body to detect and destroy abnormal cells before they multiply.
2. Stress can lead to unhealthy coping habits
When life starts to feel overwhelming, self-care can take a backseat. Some people cope by reaching for comfort foods instead of balanced meals, skipping exercise because they’re too exhausted, or drinking alcohol to unwind.
This type of behavior can chip away at your overall health. In addition, diets high in processed foods, alcohol use, lack of physical activity, and smoking are all known to potentially increase your risk of getting cancer.
3. Stress fuels inflammation
Stress can trigger inflammation, which can cause headaches, stomach issues, and random aches and pains. Plus, chronic stress can keep your body in a heightened state of alertness, releasing stress hormones like adrenaline and cortisol.
Chronic stress can lead to persistent inflammation, which has been linked to an increased risk of breast, colon, and ovarian cancers. While the connection isn’t fully understood, researchers believe that long-term inflammation may damage healthy cells and contribute to the conditions that allow cancer to grow.
How to reduce your stress: 5 tips to support wellbeing
One of the best things you can do for yourself—and your longterm health—is to learn how to manage stress.
You might think you have to overhaul your entire life in order to do this, but this isn’t the case. In reality, there are small and manageable ways to soften stress’s impact on you and give your body the support it needs to recover.
Here are five simple tips you can try to help dial down the stress in your life.
1. Breathe deeply
When you’re stressed, your breath can become shallow and quick. Slowing down your breathing can help calm your nervous system.
Try inhaling slowly through your nose for a count of four, holding for seven, and then exhaling through your mouth for eight. This breathing technique can also help signal to your body that it’s safe to relax. (Here are 10 other breathing techniques that can also help.)
2. Move your body
Movement can help lower your stress hormones and also help to increase your natural feel-good chemicals. Going for a short walk, stretching for five minutes, or even dancing to your favorite song can do wonders.
To help you stick with it, try to do something you actually enjoy. Your goal should be to move in a way that feels good so that it doesn’t feel like a chore. (If you’re having trouble sticking to your exercise routines, here are 10 tips that might help.)
3. Set boundaries with stressors
Protecting your mental space is just as important as taking care of your physical health. If certain commitments, relationships, or habits are draining you, consider taking a step back.
You might mute notifications that spike your anxiety after work or rethink how much energy you’re giving to things that don’t serve you.
💙 Listen to Tamara Levitt’s Boundaries if you’re not the best at drawing a line and protecting your peace.
4. Prioritize sleep
Stress can make it tougher to fall asleep, and a lack of sleep can lead to more stress. It’s a vicious cycle.
To help your body properly recover and regulate your stress hormones more effectively, aim to get 7–9 hours of sleep each night. If it’s harder for you to sleep, try creating a bedtime ritual by dimming the lights, putting your phone away, and doing something soothing like journaling. (Here are seven tips to help you get started with journaling.)
5. Find small moments of joy
Stress can make everything feel heavier, but seeking out pockets of joy can help bring some lightness back in. You could watch a funny video, call a friend, or simply just go for a walk in nature. This can help remind you that, even in challenging times, there’s still goodness to be found.
💙 Listen to Joy with Tamara Levitt if you need a pick-me-up right now.
Can stress cause cancer FAQs
Which cancer is related to stress?
There isn’t one specific type of cancer that’s directly caused by stress, but research suggests that chronic stress could play a role in the progression of breast, prostate, and colorectal cancers. This is thought to be due to how stress affects your inflammation, immune function, and hormone levels.
Some studies suggest that high-stress lifestyles might lead to biological changes that make it easier for cancer cells to grow and spread, but this link isn’t fully understood. Other lifestyle factors, like your diet, exercise, and genetics, may also play a larger role.
Stress management most likely won’t eliminate your risk for cancer, but it can be an important part of your overall health and help with your resilience.
Can emotions lead to cancer?
Feeling anxious, sad, or overwhelmed doesn’t mean your body will develop cancer as a result. Emotions can’t cause cancer, but chronic stress and emotional distress can potentially influence behaviors that do affect your risk for cancer, like poor sleep, unhealthy eating habits, and smoking.
Long-term stress may also keep your body in a state of high alert, releasing stress hormones that could lead to inflammation and immune system suppression.
What are some signs that stress is affecting my health?
Stress shows up in different ways for everyone. Sometimes, it can manifest in behaviors like stress-eating, relying on caffeine or alcohol to cope, and withdrawing from your typical social activities.
Some other common signs that stress might be affecting your health are:
Fatigue
Headaches
Digestive issues
Trouble sleeping
Increased anxiety
Irritability
If you feel like stress is taking over your life, do your best to prioritize rest and to move your body a little bit more to offset the negative effects.
Do positive types of stress affect health differently?
Not all stress is bad. In fact, short bursts of stress, like the kind you feel before a big presentation or an intense workout, can be good for you. Called eustress, this type of stress can help to boost your motivation, enhance your focus, and even strengthen your resilience over time.
The big difference is that eustress is temporary and usually comes with a sense of excitement or purpose, whereas chronic stress is persistent and can be overwhelming. When your stress becomes unrelenting, and you don’t get any recovery time, this is when it can start to take a toll on your health.
If I’m feeling overwhelmed, what’s the simplest thing I can do right now?
If you’re feeling overwhelmed, try to pause, take three deep breaths, and feel your feet on the ground. You could also gently bring your focus to something simple like the feeling of air moving in and out of your lungs. To stop yourself from ruminating on the past or future-tripping, try grounding yourself in the present moment.
Stepping outside, stretching, and drinking a glass of water can also help shift your state of mind.
Calm your mind. Change your life.
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