Stress and herpes: What’s the connection?

Herpes is a common condition, affecting millions of people worldwide. Managing the virus can feel overwhelming—especially during an outbreak—but it doesn’t have to be. Hey Jane’s providers can help you get fast and convenient treatment for a herpes infection, no in-person clinic appointment necessary.

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For many, stress is a significant trigger for recurrent herpes outbreaks. Understanding the link between stress and herpes, along with strategies to manage both, can help you better navigate flare-ups and protect your mental health.

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How does stress trigger herpes outbreaks?

Herpes simplex virus (HSV) stays dormant in your body most of the time, but certain factors, like stress, can reactivate the virus, causing an outbreak. When you experience stress—whether it's physical (like illness or fatigue) or emotional (such as anxiety or relationship troubles)—your body's immune system may become less effective at keeping the virus in check. 

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This weakened immune response creates an opportunity for the herpes virus to reactivate, resulting in sores or blisters. Stress-induced hormonal changes, like the release of cortisol, can further lower the immune system’s defenses, making outbreaks more likely. That’s why it may feel like herpes outbreaks tend to happen at the worst time—when you’re already sick, studying for finals, or have too much going on.

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4 tips to manage stress to reduce outbreaks

Since stress can trigger herpes outbreaks, managing your stress levels is an important part of reducing the frequency and severity of outbreaks (and your overall health). Here are some strategies to help you manage stress and keep herpes outbreaks at bay. 

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1. Try mindfulness techniques

Incorporating mindfulness practices, such as meditation, deep breathing, or yoga, can help calm your mind and reduce overall stress levels. These activities help shift your body out of "fight or flight" mode and into a more relaxed state, which supports a stronger immune system. A quick search for “mindfulness apps” will help you find free and paid options for guided meditations and manageable exercises.

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2. Prioritize sleep

Quality sleep is essential for managing stress and supporting your immune system (and, by extension, help your body fight off outbreaks). Aim for 7-9 hours of sleep per night and develop a relaxing bedtime routine, like turning off your phone, doing some stretches, or reading a book. Avoid caffeine, alcohol, and screen time before bed to ensure restful sleep.

3. Get regular exercise

Physical activity is a great way to reduce stress and improve your overall well-being. Exercise releases endorphins, which are natural mood boosters. Exercise also helps your body better manage physical stress. Whether it’s walking with a friend, going for a swim, or trying a pole fitness class, find an activity that you enjoy and aim for regular movement.

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4. Be kind to yourself

Herpes is a manageable and common condition that doesn’t define your worth. While you can’t always control when an outbreak happens, you can control how you respond. Focus on managing your stress, practicing self care, and sticking to your prescribed treatment plan. 

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Living with herpes can be frustrating, but managing your stress levels is an important step toward reducing outbreaks. By incorporating stress-relief practices and focusing on self care, you can maintain both your mental and physical health during and between outbreaks.

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If you are finding that you are getting outbreaks more than 6 times per year, reach out to your provider as you may want to consider taking medication to help prevent outbreaks.