Stress is a normal physiological and psychological response to threats, life demands, and difficult circumstances. Toxic stress is frequent, chronic stress in the absence of adequate support, and has harmful and potentially lasting effects on a person’s physical and mental health. Such toxic stress can have damaging effects on learning, behaviour, and health across the lifespan.
However, if the stress response is extreme and long-lasting, and buffering relationships are unavailable to the child, the result can be damaged, weakened systems and brain architecture, with lifelong repercussions.
Understanding stress response
It’s important to distinguish among three kinds of responses to stress: positive, tolerable, and toxic. As described below, these three terms refer to the stress response systems’ effects on the body, not to the stressful event or experience itself.
Positive stress response is a normal and essential part of healthy development, characterized by brief increases in heart rate and mild elevations in hormone levels.
Tolerable stress response activates the body’s alert systems to a greater degree as a result of more severe, longer-lasting difficulties, such as the loss of a loved one, a natural disaster, or a frightening injury.
Toxic stress response can occur when a child experiences strong, frequent, and/or prolonged adversity—such as physical or emotional abuse, chronic neglect, caregiver substance abuse or mental illness, exposure to violence, and/or the accumulated burdens of family economic hardship—without adequate adult support. This kind of prolonged activation of the stress response systems can disrupt the development of brain architecture and other organ systems, and increase the risk for stress-related disease and cognitive impairment, well into the adult years.
When toxic stress response occurs continually, or is triggered by multiple sources, it can have a cumulative toll on an individual’s physical and mental health—for a lifetime.
The threshold of stress
Not all stress is toxic. Many experts divide stress into three categories — positive, tolerable, and toxic.
Positive stress is stress that is short-lived and has mild effects, like an elevated heart rate and stress hormone levels. Examples of positive stress include:
- Anxiety about new situations
- Frustration
Tolerable stress involves serious, temporary stress response, but differs from toxic stress in that you have a healthy support system and coping tools you know how to use. Examples of tolerable stress include:
- Serious illness
- Injury
- Death in the family
Toxic stress lasts for a prolonged period, without healthy relationships and stress management techniques to support and protect you. Examples of toxic stress include:
- Domestic violence exposure
- Divorce
- Extreme poverty
Causes and triggers of toxic stress
Toxic stress typically occurs in response to ongoing stressors or prolonged exposure to adversity. Sometimes the cause of the toxic stress is a specific traumatic event.
Because toxic stress is chronic in nature, the causes and triggers of toxic stress are usually stressful circumstances and multiple stress factors that persist over a long period of time.
| Risk Factors | Protective Factors |
| Emotional and physical neglect as a child | Less severe/direct impact or exposure |
| Physical, sexual or emotional trauma | Effective coping skills |
| Separation or loss of a relationship | Financial stability |
| Unemployment or underemployment | Strong problem-solving skills |
| Unhealthy lifestyle choices | Ability to understand/accept emotions |
| Existing physical or mental health condition | High levels of social support and connection |
| Socially or economically disadvantaged | Strong belief system that helps a person cope |
| Few social supports | High self-efficacy (confidence in abilities) |
| Pessimism, self-blame, poor coping skills | Higher levels of hope and optimism |
| Living in a high crime neighbourhood | Higher education and IQ |
| Poor or limited access to healthcare | Consistent nurturing from an adult (as a kid) |
| Single parent household | Involvement in social/leisure activities |
Signs of toxic stress
Toxic stress affects the body in many ways. Some toxic stress syndrome symptoms in adults to look out for include:
- Physical pain or discomfort like headaches, muscle aches, Gastrointestinal upset
- Increased heart rate, blood pressure or respiration
- Sleep disturbances or nightmares
- Changes in appetite, eating, and weight
- Trouble regulating emotions, irritability, anxiety, depression, or mood swings
- Impulsive, risky or destructive behaviour patterns
- Increased use of substance or alcohol
- Trouble focusing, concentrating, or remembering things
- Inability to feel present or engaged in activities
- Impaired functioning in one or more area of life
- Social withdrawal or isolation
- Constantly feeling anxious or overwhelmed
- Racing thoughts or negative thoughts about self, life, and future
There are additional signs of toxic stress in children, such as:
- Rebellion and defiance
- Doing poorly in school
- Tantrums
- Aggressive behaviour and fighting (especially in teens and older children)
- Cutting and self-destructive behaviour (especially in teens and older children)
How to prevent stress from becoming toxic?
Fortunately, there are some ways to prevent stress from evolving into toxic stress syndrome. If you notice any toxic stress syndrome symptoms in adults or children around you, or if you’re experiencing any of them yourself, try the following stress-relieving tactics.
1.Take care of yourself. Getting enough sleep, exercising regularly, and eating a balanced diet will go a long way toward combating stress and boosting immunity.
2. Forge healthy relationships. Having a good support system with positive friends and family members is, arguably, one of the best things you can do to fight the effects of toxic stress syndrome.
3. Focus on things you can control. Feeling out of control contributes to stress. Instead of dwelling on stressful events, focus on positive things in your life and take action where you can
4. Find relaxation techniques that help you de-stress
There are a number of excellent practices that can help promote relaxation, and making these a part of your normal routine can really help reduce and manage stress.
5. Set goals and plan for your future
When people experience toxic stress, they might have the belief that their situation will never improve which leads them to feel more overwhelmed and hopeless. Goals and plans for the future provide you with direction, purpose and meaning, as well as optimism that your circumstances can improve.
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