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.

How stress causes hair loss: Understanding stress and its impact on hair

Stress is the body’s natural response to pressure, challenges, or perceived threats. When stressed, the body releases hormones such as cortisol and adrenaline to help you cope. While this short-term response can be useful, persistent or chronic stress can disrupt normal bodily functions and contribute to a range of health problems, including hair loss.

Under chronic stress, the body may shift a significant number of hair follicles from the anagen phase into the telogen phase prematurely. When many hairs enter the resting phase at once, increased shedding occurs a few months later, a condition often referred to as telogen effluvium. This can make the hair appear noticeably thinner.

Stress can also influence hormone levels, immune responses, and blood circulation to the scalp, all of which may further interfere with healthy hair growth. Understanding how stress affects the hair cycle helps individuals recognise the signs early and take steps to protect their hair during difficult or emotionally demanding periods.

Why does stress cause hair loss?

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:

1. Hormonal Changes

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.

2. Inflammation

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.

3. Nutritional deficiencies

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.

4. Increased hair shedding

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.

Stress-related hair loss types

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

Not all hair loss triggered by stress appears in the same way. Several distinct conditions may arise, each with its own pattern and underlying mechanism:

• Telogen effluvium
  Telogen effluvium occurs when significant physical or emotional stress pushes a large number of hair follicles into the resting (telogen) phase prematurely. After a few months, these hairs shed suddenly, leading to noticeable thinning across the entire scalp rather than in specific patches. Although alarming, this condition is usually temporary. Once the underlying stress is reduced or resolved, normal hair growth typically resumes over several months.

• Alopecia areata
  Alopecia areata is an autoimmune disorder in which the immune system mistakenly attacks the hair follicles. Stress does not directly cause the condition, but can worsen or trigger flare-ups. It often leads to sudden, round patches of hair loss on the scalp or other areas of the body. Some people experience spontaneous regrowth, while others may develop more extensive hair loss, depending on the severity of the immune response.

• Androgenetic alopecia
  Androgenetic alopecia, commonly known as male or female pattern baldness, is primarily driven by genetics and hormonal factors. However, high stress levels can accelerate the progression of this condition. Stress-related hormonal changes may shorten the hair growth cycle or increase shedding, causing individuals who are already predisposed to experience faster or more noticeable thinning.

• Traction alopecia
  Traction alopecia results from repeated tension or pulling on the hair. Stress can contribute indirectly by triggering habits such as hair twirling, tugging, or tightly pulling the hair back as a coping mechanism. Hairstyles that apply continuous strain, like tight ponytails, braids, or buns, can worsen the condition. If the tension persists over long periods, it may cause damage to the hair follicles, but early intervention often allows the hair to recover.

Does stress-related hair loss grow back?

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.

Tips for managing stress

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 less, regrow more: Healthier hair awaits

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.

Frequently Asked Questions

1. Does hair loss from stress grow back?

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

2. How can I stop hair loss due to stress?

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

3. Does anger cause hair loss?

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

4. Does overthinking lead to hair loss?

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

5. Can thinning hair grow back?

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