Every day, our immune system works quietly to repair tissue, neutralize pathogens, and keep us happy and healthy; however, chronic stress, persistent worry, and emotional overload may weaken our immune responses and increase our vulnerability to illness. If we practice behaviours that promote resilience, we have the potential to strengthen our defences and to combat adversity in measurable and meaningful ways.
It is fairly well established in the research world that chronic stress disrupts our immune system. When stress hormones such as cortisol remain elevated for extended periods, the body’s ability to mount and manage responses, such as inflammation, begins to diminish. However, recent research offers encouraging news. Psychotherapy, mindfulness, and other psychosocial interventions not only help us feel better psychologically, but they also have the potential to create biological shifts that support immune function. By reducing psychological strain, we can also diminish the physiological burden placed on the body.
A considerable part of my research portfolio as a professor of mental health and aging involves examining resilience. In a large-scale conceptual review of resilience measurement, my colleagues and I emphasized that resilience is a dynamic process involving adaptation, recovery, and psychological flexibility. At its core, resilience involves having better than expected outcomes than would be expected given the level of adversity one is facing. My subsequent research on successful and healthy aging further demonstrates that positive psychological functioning, meaning, and adaptability are central components of well-being in later life, factors that intersect closely with immune-related outcomes.
The mind and immune connection
Although the immune system is often conceptualized in purely physical or biological terms, it is deeply intertwined and interlinked with the brain and nervous system. Stress, anxiety, and negative thought patterns can activate pathways that can suppress immune activity and elevate inflammation. Over time, this dysregulation can increase susceptibility to infection and compromise overall health.
The relationship works in both directions: signals of calmness, safety, and emotional regulation can promote healthier immune functioning, while stress, anxiety, and worry can inhibit it. A meta-analysis published in JAMA Psychiatry in 2020 found enhanced antiviral responses and reductions in inflammatory biomarkers among individuals who engaged in certain therapies.
Certain psychosocial interventions have been associated with measurable improvements in immune markers:
- cognitive behaviour therapy (CBT)
- mindfulness meditation
- supportive counselling.
CBT offers a compelling explanation for this connection. Thoughts influence emotions, emotions influence physiology, and physiology shapes immune readiness. When we challenge unhelpful thinking patterns or adopt more flexible cognitive approaches, we can reduce the psychological load that contributes to chronic stress. This reduction supports a more adaptive and resilient immune response.
Resilience as a psychological and biological shield
Across my research on aging and well-being, individuals who score higher on measures of resilience consistently display better mental health, more effective coping strategies, and greater overall functioning than those who score lower. These psychological benefits mirror what we know about immune regulation: people who adapt well to stress often exhibit healthier inflammatory profiles and stronger physiological recovery following illness or adversity.
Crucially, resilience is built through experience and intention. It is shaped by small daily habits that reinforce coping and adaptability. Practices such as maintaining social connections, engaging in meaningful activities, cultivating gratitude, and setting realistic goals can strengthen resilience over time. These habits help shift the body out of chronic activation and into states that support healing and restoration.
Supplements for stress
| Supplement | Stress-related benefits |
| magnesium | helps calm the nervous system and may reduce feelings of anxiety and tension |
| B vitamins | support brain health and energy production, helping your body cope with stress and keeping mood balanced |
| mushrooms (such as lion’s mane and reishi) | support the body’s stress response and may improve resilience to daily pressures |
| adaptogens (such as ashwagandha and rhodiola) | help your body adapt to stress, supporting energy, mood, and mental focus |
| L-theanine | promotes relaxation without drowsiness, helping you feel calm and focused under pressure |
Inspiring cancer treatment
Researchers have demonstrated that mindfulness, guided visualization, and stress-reduction practices can help reduce anxiety, improve sleep, and support immune regulation during cancer treatment. Studies in psycho-oncology also suggest that patients who engage in these mind-body practices often report better emotional well-being and an improved ability to cope with side effects than those who don’t.
InspireHealth (inspirehealth.ca/) is a Canadian supportive cancer-care organization offering evidence-based programs that teach these techniques in a compassionate, clinically informed setting. It aims to help patients foster resilience and improve quality of life through their treatments by integrating different approaches:
- mindfulness
- visualization
- gentle movement
- counselling
- and more
Cellular healing
Psychosocial interventions such as CBT and mindfulness meditation have been demonstrated to show improvements in immune markers, including reductions in inflammatory cytokines and enhanced antiviral responses. By challenging negative thoughts or practicing brief meditation, you may be helping regulate your immune system at the cellular level.
This article was originally published in the April 2026 issue of alive magazine.