While feeling stressed out isn't good for your overall health, it can also trigger asthma attacks just as much as smoke, pets, or polluted air can. The only difference: Stress can be much more difficult to avoid.
There's a clear connection between stress and asthma, says Jonathan Bernstein, MD, an immunologist, professor, director of clinical research in the division of allergy/asthma at the University of Cincinnati in Ohio, and editor-in-chief of the Journal of Asthma. He notes that a number of published studies have shown a strong relationship, and more research is underway.
Psychological stress can reduce your quality of life and the likelihood of sticking to your medication plan; it also worsens your perception of asthma symptoms, according to a research review published in December 2014 in the Journal of Clinical Outcomes Management.
Asthma and Stress: A Complicated Relationship
There are numerous parts to the asthma-stress relationship. Uncontrolled asthma on its own can create stress — if you’re having trouble taking in air, it's bound to create anxiety and, in turn, make your asthma worse. What's more, certain stressful facets of everyday life have been linked with asthma, Bernstein says. Family, financial, or work stress has been shown to worsen asthma and the overall severity of the disease, though the exact mechanism by which this happens isn't clear, he adds.
The physical effects of stress and a gush of emotions can act as asthma triggers. When people cry or get anxious and upset, breathing becomes harder, faster, and shallower. Crying also increases secretions, like mucus, that can make breathing more difficult and make asthma symptoms much worse. In addition, stress can weaken your immune system, increasing vulnerability to asthma attacks and infections, worsening asthma symptoms.
Manage Stress, Breathe Easier
It's important for people with asthma to recognize and take action when they're feeling stressed and notice their asthma symptoms worsening. Breathing relaxation techniques that may already be a part of your strategy to control asthma symptoms are good to use when stress strikes and breathing becomes difficult. Use these additional tips to manage stress and avoid this serious asthma trigger:
- Get regular exercise to ease stress. Discuss with your doctor the specifics of what would be a helpful exercise regimen for you.
- Try to avoid stressors. Sounds obvious, but rather than ignoring problems that cause you stress, try to manage relationships or find ways to handle situations that create anxiety for you.
- Ask for help when you need it. Don’t let yourself become overwhelmed by responsibilities that cause stress and prompt an asthma attack.
- Be proactive to alleviate problems. Calm yourself down and start coming up with a plan of action or resolution rather than just worrying. Consider getting help from a therapist or other mental health professional if it feels like problems are spiraling out of control.
- Experiment with relaxation techniques. In addition to deep breathing exercises, try progressive muscle relaxation, yoga, meditation, and guided imagery.
- Get organized. Find better ways to manage your everyday responsibilities and improve time management.
- Adopt a regular sleep schedule. A lack of sleep can make stress and anxiety feel worse.
- Make time to have fun. Treat yourself to a little personal enjoyment each day with a hobby, fitness activity, or even just a short time-out from daily stressors.
Of course, it's important to keep asthma under control with the right medication. But if, in addition, stress reduction and avoidance of other asthma triggers aren't enough to keep you breathing well, talk to your doctor about other ways to improve your asthma management.