When Stress Makes You Shed Tears — & Hair Too! 

Experiencing hair loss can be incredibly overwhelming, and many people find themselves wondering what might be the underlying cause. One of the common suspects is stress, which can influence almost every facet of our well-being, including our hair. If you’ve noticed increased hair shedding during particularly stressful times, you’re not alone. 

Hair loss can be a very upsetting experience, particularly for today's younger generations. Many millennials and Gen Z individuals are noticing increased hair thinning and shedding at a surprisingly young age. A significant contributor to this phenomenon is stress — specifically, the chronic stress that often accompanies modern life. From the pressures of social media and career expectations to academic burdens and personal relationships, young adults face a myriad of stressors that can impact their overall health. 

Heightened stress can disrupt the hair growth cycle, leading to issues like telogen effluvium, a condition in which hair follicles enter the resting phase earlier than normal, resulting in noticeable hair loss. Beyond the physical effects, hair loss can significantly impact confidence and self-esteem. For many young people, their hair is tied to their identity and personal expression, making the experience of hair loss not just a cosmetic issue but a deeply emotional one.

In this article, we will properly understand the connection between stress and hair loss, how stress can cause different types of hair loss and effective strategies for managing stress to protect your locks.

Stress is the body’s natural response to perceived threats or challenges. It triggers a cascade of physiological changes, including the release of hormones like cortisol and adrenaline. While short-term stress can be beneficial, chronic stress can wreak havoc on the body, leading to various health issues, including hair loss.

The hair growth cycle consists of three phases: anagen (growth), catagen (transition), and telogen (resting). Stress can disrupt this cycle, pushing hair follicles into the telogen phase prematurely, which can result in noticeable hair loss. Understanding this relationship is crucial for those concerned about their hair health during stressful times.

So, how does stress actually lead to hair loss? When your body experiences stress, it responds by diverting energy and resources to manage the immediate threat. This can affect hair growth in several ways:

Elevated stress hormones, particularly cortisol, play a significant role in hair health. When the body is under stress, cortisol levels rise, which can disrupt the delicate balance of other hormones, including those involved in the hair growth cycle. This hormonal imbalance may lead to hair follicle miniaturisation, a process where hair follicles shrink over time. As a result, hair strands produced become thinner and weaker, making them more susceptible to shedding. In extreme cases, prolonged elevated cortisol levels can push hair follicles into a prolonged resting phase, stunting the growth of new hair and leading to overall thinning.

Chronic stress triggers an inflammatory response in the body, which can adversely affect hair follicles. This inflammation may arise from various sources, including autoimmune responses that can cause the body to mistakenly attack its own hair follicles. When hair follicles are inflamed, their ability to produce healthy hair is compromised. Inflammatory conditions, such as dermatitis or scalp psoriasis, can further disrupt the hair growth cycle, leading to conditions like alopecia areata, where patches of hair fall out. Reducing inflammation is crucial for restoring a healthy environment for hair growth.

During periods of heightened stress, individuals often neglect their diet, either by skipping meals or reaching for unhealthy comfort foods. This neglect can lead to nutritional deficiencies that are critical for hair health. Vitamins and minerals such as zinc, iron, and biotin play essential roles in maintaining healthy hair growth. Zinc helps with protein synthesis and cellular division, while iron is vital for oxygen transport to hair follicles. Biotin, a B vitamin, is particularly important for keratin production, the key structural protein in hair. Without adequate intake of these nutrients, hair may become weak and more prone to shedding, exacerbating hair loss during stressful times.

Stress can trigger a condition known as telogen effluvium, a temporary form of hair loss that occurs when a large number of hair follicles enter the resting phase of the hair growth cycle prematurely. This phase, known as telogen, typically accounts for about 10-15% of hair follicles at any given time. However, during significant stress, this percentage can increase dramatically. The result is an alarming amount of hair shedding, often noticeable two to three months after the stressor occurs. This delayed response can make it challenging to connect hair loss with the original stressor, adding to the emotional burden of experiencing hair loss.

Not all hair loss due to stress manifests in the same way. There are a few distinct types to be aware of:

• Telogen effluvium
  As mentioned, this is a temporary condition triggered by stress. It often results in diffuse hair thinning across the scalp. The hair typically grows back once the stressor is resolved.
• Alopecia areata
  This autoimmune condition can be exacerbated by stress, leading to sudden, patchy hair loss. In some cases, hair regrowth can occur, but it can also lead to more extensive hair loss.
• Androgenetic alopecia
  While not directly caused by stress, individuals with a genetic tendency for hair loss may lead to accelerated thinning during stressful times.
• Traction alopecia
  Stress can also result in habits such as excessive pulling or tugging on hair, resulting in traction alopecia. This is particularly common in styles that place tension on the hair, such as tight ponytails or braids.

The positive news is that stress-related hair loss is often reversible. For conditions like telogen effluvium, hair typically begins to regrow within six to twelve months after the stressor is removed or managed effectively. However, the regrowth process can be gradual, and patience is essential.

In the case of alopecia areata, some individuals may experience spontaneous regrowth, while others might need medical intervention. Consulting a dermatologist can assist in identifying the most suitable approach depending on the type and severity of hair loss.

Mindfulness and meditation

Practices like mindfulness and meditation can effectively help minimise stress levels and promote relaxation. Even a few minutes a day can make a significant difference.

Regular exercise 

Physical activity releases endorphins, which can improve your mood and reduce stress. Aim for at least 30 minutes of moderate exercise most days of the week.

Healthy diet

Nourish your body with a sustainable diet rich in vitamins and minerals. Incorporate foods like leafy greens, nuts, fish, and fruits that support hair health.

Adequate sleep

Prioritise getting enough quality sleep each night. Lack of sleep can significantly heighten stress levels and impact your overall well-being.

Seek support

Reach out to friends, family, or a mental health professional if you’re feeling overwhelmed. Expressing your emotions can be deeply relieving and help alleviate stress.

Limit caffeine and alcohol 

Both caffeine and alcohol can cause increased anxiety and stress levels. Moderation is key.

Establish a routine

Creating a sustainable everyday routine can provide structure and predictability, reducing feelings of chaos and stress.

Stress can indeed cause hair loss, but understanding its impact and recognising the signs can empower you to take action. By managing stress effectively and adopting healthy habits, you can not only support your overall well-being but also promote healthier hair growth. If you’re experiencing significant hair loss, it’s always wise to consult a healthcare professional for personalised advice.

Yes, hair loss due to stress often regrows once the stressor is resolved or managed effectively, especially in cases of telogen effluvium.

Managing stress through mindfulness, exercise, and a healthy diet can help reduce hair loss. Consult a dermatologist for personalised advice.

Chronic anger and stress can trigger hair loss by disrupting the hair growth cycle, similar to other stressors.

Overthinking can contribute to stress, which in turn may lead to hair loss. Managing anxiety and stress can help mitigate this effect.

Yes, thinning hair can grow back depending on the underlying cause. Effective stress management and a healthy lifestyle can promote regrowth.