We tend to think of stress as something that lives in the mind, but emerging science shows that stress reaches all the way down to the cellular level.
According to Columbia University researcher Martin Picard, PhD, our mitochondria — the tiny “powerhouses” that generate energy inside every cell — are also sensors and responders to emotional states. They don’t just make energy; they interpret signals from our nervous system, hormones, and even our thoughts.
How stress gets into the cell
When we experience psychological stress, the body releases hormones like cortisol and adrenaline. Mitochondria have receptors for these signals and adjust their activity accordingly.
In short bursts, stress can be helpful — it gives you the quick energy boost you need to rise to a challenge. But when stress becomes chronic, your mitochondria (your cells’ energy producers) stay stuck in “high alert” mode. Over time, this creates what Dr. Martin Picard calls mitochondrial allostatic load (MAL) — essentially the wear and tear that happens when your mitochondria are pushed too hard without enough recovery.
In simple terms, MAL is a sign of mitochondrial stress.
High mitochondrial stress has been linked to:
- Reduced mitochondrial efficiency and ATP production.
- Greater oxidative stress and inflammation.
- Changes in gene expression that accelerate cellular aging.
- Increased fatigue, mood instability, and brain fog.
In other words, the way we process stress can directly influence how much energy our cells can produce — and how we feel, think, and age.
Mitochondrial maintenance 101
The good news is that mitochondria are highly adaptable. With the right inputs, they can repair and regenerate. Dr. Elissa Epel’s work at UCSF shows that simple, consistent daily practices can lower mitochondrial stress and strengthen cellular resilience. Here’s how to start rebuilding from the inside out:
- Prioritize deep rest: Beyond sleep, the body needs deep rest, defined as states of true parasympathetic recovery while still awake that allow mitochondria to repair (a process called mitophagy). Try this: practice slow, extended exhalations; spend time in nature; or engage in mindful movement like yoga or walking meditation.
- Eat to reduce oxidative stress: Colorful plants, omega-3 fats, and polyphenols help neutralize free radicals generated during chronic stress. Focus on: leafy greens, berries, turmeric, green tea, extra-virgin olive oil, and wild salmon. Minimize excessive refined carbs, alcohol, and fried oils that add to mitochondrial load.
- Support your gut–brain axis: The microbiome produces short-chain fatty acids that nourish mitochondria and regulate inflammation. Include: diverse fiber-rich foods (and a fiber supplement like Florasophy), fermented foods, and adequate protein to supply amino acids for mitochondrial enzymes.
- Move but don’t overdo it: Exercise temporarily stresses mitochondria, triggering stronger repair and renewal when followed by recovery. Best practice: alternate high-intensity or strength work with gentler Zone 2 cardio, mobility, or yoga days.
- Create safety signals for the nervous system. Because mitochondria respond to perceived threat, cues of safety such as warmth, social connection, grounding touch. These small acts help shift cellular metabolism from defense to repair. Small, consistent “safety breaks” throughout the day train your body to recover faster after stress.
The Takeaway
Your emotional state and your cellular health are deeply connected. Every deep breath, nourishing meal with friends, or moment in nature tells your mitochondria that the threat has passed and that it’s time to repair and rebuild. By habitually tending to your stress, you’re giving your cells permission to thrive.
References
- Picard M, McEwen BS. Psychological stress and mitochondria: a conceptual framework. Psychosomatic Medicine. 2018;80(2):126-140. doi:10.1097/PSY.0000000000000544
- Picard M, Donaldson GR, McEwen BS. Mitochondrial psychobiology: the energy-web of stress and resilience. Neuroscience & Biobehavioral Reviews. 2019;107:164-176. doi:10.1016/j.neubiorev.2019.09.012
- Trumpff C, Martinez-Maldonado M, Picard M, et al. Acute psychological stress increases circulating cell-free mitochondrial DNA. Psychoneuroendocrinology. 2019;106:268-276. doi:10.1016/j.psyneuen.2019.03.021
- Epel ES, Crosswell AD, Mayer SE, Prather AA, Lindgren ME, Moskowitz JT. More than a feeling: a unified view of stress measurement for population science. Frontiers in Neuroendocrinology. 2018;49:146-169. doi:10.1016/j.yfrne.2018.03.001
- Epel ES, Prather AA. Stress, cellular aging, and deep rest: emerging mechanisms and interventions. UCSF Psychiatry and Behavioral Sciences. 2024.