When I think about the early days of the pandemic in Los Angeles, I remember feeling overwhelmed and scared, but I think there was also a feeling of excitement. I may be rewriting history here — and I don’t want to downplay the real fear that I was experiencing (and the magnitude of how many people were dying)– but as the eternal optimist, I assumed that if we all stayed home for two weeks, everything would “go back to normal.” I love an assignment and a deadline, so the plan to stay home for two weeks seemed like something we could do.
Weeks later, it became clear that Covid wasn’t going anywhere, and while at the time we didn’t know exactly how it spread so quickly, the dangers had become far more apparent. Before the proliferation of handmade and store-bought masks, I remember wearing a ski mask when I went to the grocery store. I was trying to get in and out as fast as possible, while also trying to maintain a wide berth from anyone else in the store. At some point, something smelled really funky. I realized quickly that it was me. The stress and anxiety I had been experiencing were so acute in that moment that I was drenched in sweat.
The stress didn’t stop when I was at home and with my family, though. I worried about my aging and ailing parents, who struggled to listen to the stay-at-home orders and felt compelled to keep going to work. In the early months, I felt irritable when I saw people outside, worrying that they were putting others at risk. I worried about the healthcare workers who were putting themselves on the line every day and about our economy and our country. Nothing was outside the realm of my worry, and everything caused stress. And at some point, I found myself withdrawing from the scheduled Zoom friend hangs and wanting to stay in bed as long as I could. At some point, the stress became something more, and I realized that I was experiencing depression.
My story isn’t unique to the pandemic. Life is full of challenges that can leave us feeling chronically overwhelmed. Whether it’s work pressure, relationship challenges, financial strain, health concerns, or major life transitions, we all face periods where stress feels relentless. And, of course, there are bigger stressors that can overshadow everything else, such as when our safety and rights are threatened. What I’ve learned, both personally and professionally, is that there’s often a gradual shift that happens when ongoing stress begins to evolve into depression, and it can be so subtle that we don’t always see it coming. In this article, we will explore the science behind this connection, including how chronic stress can actually change our brain and body in ways that make depression more likely. We will also share some research-backed strategies that can help us recognize and interrupt this progression before it takes hold.
What Is Stress?
Stress is our body’s natural response to a perceived threat or something challenging. The kind of stress we may feel during a job interview or while preparing for an exam is called acute stress. It activates our sympathetic nervous system, which releases hormones that work to energize the body and sharpen our focus for the task at hand. Ideally, once the challenge or threat has passed, our bodies can relax and return to a state of balance.
Chronic stress is a whole different story. When our stress response is repeatedly activated or stays activated for long periods of time, it becomes increasingly difficult for our body to return to balance. Instead of helping us deal with a short-term challenge, this kind of ongoing stress starts to wear us down. It can cause imbalances with our hormone levels, increase inflammation, and weaken our immune system. Mentally and emotionally, chronic stress can make it harder to manage our emotions, stay focused, and think clearly. It can interfere with memory, concentration, and even the way we process what’s happening around us. Over time, chronic stress affects nearly every part of our body and mind.
What Is Depression?
Some people describe depression as feeling like they’re underwater, watching life happen around them, but unable to reach it. On paper, everything could be going well, maybe even great. And yet… you’re sleeping, but still exhausted. Surrounded by friends, but still feel alone. Laughing, but it feels forced. That invisible weight? It could be depression.
Depression is a mood disorder that affects the way a person thinks, feels, and functions. It’s more than a passing sadness or a few bad days. Depression can arrive slowly and quietly, dulling interests, draining energy, and making the most basic tasks feel insurmountable. Clinically, according to the DSM-5, depression is diagnosed when someone experiences a combination of symptoms for at least two weeks that interfere with daily life. Depression symptoms can include persistent low mood, loss of interest or pleasure in activities (anhedonia), fatigue, changes in appetite or weight, sleep disturbances, feelings of worthlessness or guilt, difficulty concentrating, and recurrent thoughts of death or suicide.
While the clinical criteria offer a helpful framework for diagnosis, they don’t reflect every way depression can show up in someone’s life. You don’t need a diagnosis for your pain to be real. And while some people are managing “high-functioning” depression, it can still be intensely impactful and diminish a person’s quality of life. In these cases, because it doesn’t always appear “serious enough,” it goes overlooked, both by others and by the person experiencing it.
According to research, depression can emerge after experiencing a loss, a period of illness, unresolved trauma, or sustained chronic stress. Scientists also recognize that sometimes it arrives without a clear reason, especially for those with a family history of depression. However it begins, depression is profoundly personal. Sometimes it’s just a dull numbness, and sometimes it’s a storm of emotion that won’t let up. What so many share is the quiet ache of disconnection: from themselves, from the people they love, and from joy.
How Are Stress and Depression Connected?
So, can stress cause depression? The answer is yes, especially when that stress is chronic and feels like it never lets up. While stress alone doesn’t always lead to depression, it can chip away at our mental health over time, particularly if we don’t have space to recover.
As we’ve discussed, when we’re constantly overwhelmed, our brain’s stress response system gets thrown off balance. Over time, stress hormones like cortisol can remain elevated or stop regulating properly, which begins to wear on the brain. The chemicals that help us feel joy, focus, and motivation begin to misfire or become too exhausted. These changes can start to look a lot like depression, and researchers support that this kind is more biologically driven. Sometimes it happens so subtly and gradually that we don’t even realize it’s happening until we’re already deep in it.
Chronic stress also affects the body. It’s been linked to inflammation in the brain and throughout the nervous system, which researchers now believe plays a major role in the onset of depression. This doesn’t mean one bad week will send you spiraling. But when stress builds over months or years without relief, it can take a real toll.
When Does Stress Become Depression?
The truth is, it’s oftentimes quite nebulous when stress crosses the line into depression. They have similar symptoms: fatigue, irritability, trouble sleeping, and/or difficulty concentrating, to name a few. One of the notable differences is that stress comes as a response to an external trigger, and depression tends to feel more global, persistent, and disconnected from specific circumstances.
Here are some red flags that stress may be turning into depression:
- Feeling hopeless
- Feeling numb
- Changes in appetite
- Ongoing fatigue
- Losing interest or pleasure in things you used to enjoy
- Isolating yourself from your loved ones / generally withdrawing
- Struggling to function in your daily life (decreased executive functioning)
- Thoughts of self-harm or suicide
- An increase in negative self-talk (self-blaming, thoughts of worthlessness)
- Changes in sleep patterns, difficulty falling asleep, or sleeping excessively
The neuroscience research supports these distinctions. Brain scans show that people with depression commonly have a smaller hippocampus, reduced prefrontal activity, and increased amygdala activation. These changes are indications that chronic stress is evolving into something more serious than just stress. Importantly, these changes can stay put even after a depressive episode has resolved, underscoring the need for early intervention.
As Promised, Here Are 5 Ways to “Prevent” Depression
Stating that we can “prevent depression” certainly oversimplifies something as complex and personal as mental health. And still, that’s the language many of us turn to when we’re overwhelmed and searching for support.
While it’s impossible to eliminate stress entirely, especially given our busy lives and the current state of the world, we can learn to manage it and shift our response. Taking steps to do so can help protect us from stress snowballing into depression and from the long-term effects depression can have on our well-being. Here are five strategies grounded in both lived experience and research.
1. Build Rest and Levity Into Your Routine
In our productivity-driven society, it’s hard to truly grasp that rest is not a luxury, but a biological need that is especially essential when we’re under stress.
Chronic stress puts a strain on our nervous systems, making us more vulnerable to burnout and symptoms of depression. If you’re just beginning to focus on giving yourself more rest, consider scheduling regular breaks (write them in your planner!), designating time for joy and solo activities, and incorporating small calming rituals, such as avoiding your phone during the first and last 30 minutes of each day.
Whether it’s watching a favorite show, spending time in nature, or even pausing for deep breaths, weaving moments of levity and joy into your week is a protective measure against stress turning into depression. Research suggests that these small practices, which reduce stress and enhance positive emotions, can help reset our nervous system and maintain emotional balance.
2. Build Community And Reach Out For Help
Many of us tend to isolate ourselves and retreat when we feel stressed or overwhelmed. However, our relationships and social interactions can serve as some of the most effective buffers against depression. Psychologists are clear that the experience of having someone to talk to or even just sharing space with a friend lowers cortisol levels and, in turn, helps us manage our emotions.
Research indicates that people with strong support systems are more resilient during stressful times, and community-based prevention programs have proven effective across various age groups and cultures. We don’t need to be in crisis to reach out to our support systems. And actually, maintaining connections and allowing others to be around us, even when we don’t feel our best, is an important practice for restoring emotional well-being.
3. Spend Time Reflecting On Your Stressors and Make Some Changes
Not all stress can be avoided, but whether we like to admit it or not, some of it can be managed. When we take time to reflect on what’s draining our energy, what aspects are within our control, and what changes could lighten our load, we can gain clarity and feel more empowered.
This might sound obvious, but it’s something we often skip when we’re overwhelmed. Tools like journaling and meditation are especially helpful for this kind of reflection. They help us step back and see the patterns that might be subtly undermining our well-being. Sometimes, just getting our worries out of our heads and onto paper can help us sort through what’s actually worth our energy and what’s just mental noise.
4. Movement And Exercise
When we feel overwhelmed and depression starts to creep in, movement often seems like the last thing we want to do. But even gentle forms of movement and exercise improve mood, focus, confidence, sleep, and more. Researchers endorse that physical activity stimulates the release of neurotransmitters such as serotonin, dopamine, and norepinephrine, which all promote mental well-being. Studies have shown that regular physical activity can help reduce inflammation, regulate cortisol levels, and reverse stress-related changes in the brain.
So, find a form of movement that feels good and is easy for you, whether it’s walking, dancing, yoga, swimming, or attending your favorite community class. Remember, consistency and enjoyment are what you’re after, not intensity.
5. Find Support Through Therapy
Therapy serves as both a refuge from our daily lives and a roadmap to relief. For those dealing with ongoing stress or experiencing symptoms of depression, working with a mental health professional supports us in exploring these issues and gives us tools to cope. Research has repeatedly shown that therapy reduces the risk of depression and supports healing.
Therapy doesn’t have to be long-term or traditional to work for you. There are so many different approaches, ranging from cognitive behavioral therapy to EMDR to art therapy. And there are different formats too, like individual sessions, group therapy, or online therapy. Support groups, community mental health centers, and therapy directories can all help make finding the right fit a little less overwhelming.
Looking back on my pandemic experience, I’m struck by how gradual that shift from stress to depression really was. It wasn’t a dramatic moment, but more like slowly sinking without realizing how deep I’d gone. Having experienced depression before, I was fortunate in that I had some insight into what I needed to come back to myself. But here’s what I wish I’d known the first time this happened: you don’t have to wait until you’re drowning to reach for help. If you’re reading this and recognizing yourself in any of these patterns, if stress is starting to feel overwhelming, or you’re noticing some of the red flags we discussed, we hope you’ll consider reaching out for support.
Whether that’s talking to a therapist, calling a friend, or even just acknowledging to yourself that things feel harder than they should, taking that step can make all the difference. You deserve support, and you don’t have to figure this out alone. And if we can help you access that support, please don’t hesitate to reach out.