How the Stress-Vulnerability model informs your mental health
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
The Stress-Vulnerability model suggests that some of us might be more biologically inclined to develop a mental health condition, but there are ways to protect ourselves.
Have you ever experienced yourself reacting differently than someone who’s in the exact same stressful situation as you? Maybe you’re working on a project with a fellow student, giving a presentation at work, or navigating a new public transit system with a travel buddy… Suddenly, you freak out, while they stay cool. Why is that?
One potential reason could be that you are more vulnerable to stress than your comrade. Maybe your genetics or past experience shape how you respond to stress in a way that’s vastly different from theirs, or at least this is what the Stress-Vulnerability Model suggests.
This concept theorizes that we’re all born with varying abilities to handle stress. Some of us have big stress buckets, while others have smaller ones. While it might be relieving to hear that it's out of your hands, it can also be scary and frustrating. You might feel like you have no control over your brain and body when you encounter stress, but the good news is you do.
There are steps you can take to protect your wellbeing and we’re going to break them down for you. Here’s what you need to know about the stress-vulnerability model, so you can strengthen your stress bucket and stay cool under pressure.
What is the Stress-Vulnerability model?
The Stress-Vulnerability Model is a way of understanding why some people are more sensitive to stress—and thus mental health challenges—than others.
This model was originally developed to explain conditions like schizophrenia, but over time, experts realized it applies to many mental health struggles like anxiety, depression, and even burnout.
This model says that two things interact to shape your mental health, which is your level of vulnerability and the amount of stress you experience. Your vulnerability is the part that’s wired into you. It’s influenced by your genetics, brain chemistry, and even early life experiences. On the other hand, stress is everything life throws at you like deadlines, conflicts, and big life changes.
When stress piles up beyond what a person can handle, mental health symptoms can start to show up. But it’s important to note that the model isn’t saying that just because someone is vulnerable, they’re destined to struggle. It’s all about balance. If stress stays within a manageable range and a person has strong coping skills, they can thrive.
What are the elements of the stress-vulnerability model?
Vulnerability and stress are the two key elements of this model. Here’s a breakdown of these two factors.
Vulnerability factors
These are your internal factors, or the things that you’re born with or shaped by in your early experiences. They affect how much stress you can handle. Usually these are fixed factors, meaning they cannot be changed, but some can be managed.
Genetics: Mental health conditions can run in families, but genes don’t dictate your fate. They just tell you about your sensitivity to stress.
Brain chemistry: Imbalances in neurotransmitters like serotonin and dopamine can make it harder to regulate emotions and stress.
Early life experiences: A chaotic or unsafe childhood can heighten stress sensitivity, while a stable upbringing can help build resilience.
Personality traits: Some people are naturally more anxious or have more of a tendency to be a perfectionist, while others are more easygoing.
Stress factors
These are external pressures that add to or relieve your stress. Some are manageable, while others can feel a little overwhelming.
Daily stress: Work, finances, relationships, and never-ending to-do lists can take a mental toll.
Major life events: Big changes (good or bad) can be emotionally draining.
Chronic stress: Long-term struggles, like financial hardship or caregiving, can wear down your resilience.
Social support: A strong support system helps buffer stress, while isolation can make it harder to cope.
💙 Strengthen your friendships by listening to Kate Johnson’s series Meaningful Practice for Meaningful Friendships.
Are there criticisms of the stress-vulnerability model?
Like any psychological model, the Stress-Vulnerability Model does have its limits. While it can explain why some people are more prone to mental health struggles, it doesn’t tell the whole story. So, yes, this model can be a great starting point for understanding stress, but it should be used alongside a broader perspective that also includes social support and systemic factors.
Here are three common criticisms of this model.
1. It oversimplifies mental health
The model suggests that when you pair vulnerability and stress, you will have symptoms. But mental health is far more complex. Two people with the same vulnerability and stress levels can have very different outcomes because of factors like social support, coping skills, and access to care.
2. It can feel too biological
By focusing on genetics and brain chemistry, the model can make mental health struggles seem out of a person’s control. But biology isn’t destiny. Therapy, lifestyle changes, and stress management can all help rewire your brain and build resilience.
3. It overlooks social and systemic factors
Mental health is also shaped by discrimination, financial strain, and access to care. Chronic stress from inequality or poverty isn’t something that can be managed with simple coping techniques alone.
How to boost your protection from stress: 5 tips to help you cope
Even if you have a high vulnerability to stress, there are still doable ways to strengthen resilience and manage your stress. Here are five tips that can help keep your bucket from overflowing.
1. Build a strong support system
Having a strong support network filled with friends, family and a therapist can make a huge difference. You don’t even need to have a big social circle. Even having just one or two solid people can be enough to lighten your mental load. Strengthen your support system by:
Talking it out: When everything gets to be too much, vent to someone who understands your situation.
Asking for help: Reach out to a friend to help with errands when you’re overwhelmed.
Choose your people wisely: Surround yourself with those who lift you up and don’t drain your energy.
Read more: How to be a better friend: 7 tips to improve your relationships
2. Prioritize self-care
Self-care can help regulate your stress levels and also maintain your mental health. Prioritize yourself by:
Getting quality sleep: Aim for 7–9 hours of sleep a night. Your brain and body need it to process stress.
Fueling your body: A balanced diet helps keep your energy and mood stable. Getting enough protein, healthy fats, and whole foods can make a noticeable difference in how you feel.
Moving your body: Exercise helps your brain manage stress. But don’t force yourself into a workout you hate. Do what you genuinely enjoy. Consider doing yoga or just walking around your neighborhood.
Read more: 20+ self-care practices to help you prioritize your wellbeing
3. Develop stress-management techniques
You can’t always control stress, but you can control how you respond to it. Having a set of go-to stress management tools can keep your stress in check. Here are a few you could experiment with:
Deep breathing exercises: Try the 4-7-8 technique by inhaling for four seconds, hold for seven seconds, and exhaling for eight seconds. This can quickly calm your nervous system. (Here are seven other deep breathing exercises you can try to help you manage your stress.)
Journaling: Getting thoughts out of your head and onto paper can be surprisingly effective at reducing your mental clutter.
Mindfulness and meditation: A few minutes of focused breathing or guided meditation can help create a sense of calm.
Creative outlets: Music, art, gardening, and whatever helps you lose yourself in the moment can all be a great stress reliever.
4. Challenge negative thoughts
Our brains are wired to focus on negative thoughts, but with practice, you can retrain your mind to handle stress differently. Here are a few exercises you can try when your stress spikes:
Pause and reframe: Instead of thinking, “I can’t handle this,” try “This is tough, but I’ve gotten through hard things before.”
Separate facts from feelings: Just because something feels overwhelming doesn’t mean you’re powerless to deal with it. Your thoughts aren’t facts.
Practice self-compassion: Be as kind to yourself as you would be to a friend going through the same situation.
💙 Listen to Challenge Your Negative Thoughts with Dr. Julie Smith to help you stress less.
5. Seek professional help when needed
Therapy is helpful at any stage of stress or mental health struggles, so don’t wait to go until you’re already flooded with big emotions. Here are few signs it might be time to get into therapy:
If stress feels constant, therapy can help you develop coping strategies.
If past trauma is making you more vulnerable, a therapist can help you process and heal.
If you’re feeling overwhelmed and don’t know where to start, a professional can help guide you.
Stress vulnerability FAQs
What is stress vulnerability?
Stress vulnerability refers to how sensitive a person is to stress and how likely they are to experience mental health struggles as a result.
Some people have a naturally higher threshold for stress and can handle a lot before feeling overwhelmed, while others might feel the effects of stress more quickly. Your life experiences, personality, mindset, and brain chemistry all play a role.
How does stress impact mental illness?
Stress can be a major trigger for those who are more vulnerable to mental illness. When stress levels rise beyond what a person can handle, it can lead to anxiety, depression, and other mental health conditions.
Also, chronic stress can wear down the brain and body, making it harder to regulate emotions and maintain mental wellbeing.
Can I reduce my vulnerability to mental health conditions?
You can definitely reduce your vulnerability. While you can’t change your genetics or past experiences, you can build resilience and strengthen your ability to handle stress.
Some good ways to reduce your vulnerability are:
Get enough sleep
Move your body
Practice mindfulness
All of these actions can help regulate brain chemistry and reduce your stress hormones. Deep breathing exercises, journaling, and therapy, can also make a big difference.
Are there signs that I’m more vulnerable to stress?
If you find yourself feeling easily overwhelmed, struggling to recover from setbacks, or frequently experiencing anxiety or mood swings, you may have a higher sensitivity to stress.
Other signs can include difficulty sleeping, physical symptoms like headaches or digestive issues, and feeling emotionally drained even from minor challenges.
How can I tell if stress is making my mental health worse?
A little stress is normal, but when it starts to mess with your daily life, it might be time to take a closer look. If you notice persistent changes in your mood, sleep, or energy levels, stress could be a contributing factor.
Feeling constantly on edge, struggling to enjoy the things you once loved, and withdrawing from others are also red flags.
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