Understanding Cortisol: Do you ever feel wired but exhausted, like your brain won’t switch off even when your body is crying out for rest? That could be cortisol at work.
Cortisol is a hormone released by the adrenal glands in response to stress. It plays a key role in our fight-or-flight response, an essential survival mechanism. But when stress becomes chronic, cortisol can go from helpful to harmful.
What Happens When Cortisol Stays High?
Short bursts of cortisol help us respond to danger. But when stress lingers, due to; work pressure, emotional strain, or lifestyle factors, cortisol levels can remain elevated. This can disrupt several systems in the body, leading to:
- Sleep disturbances
- Weight gain and blood sugar issues
- Mood changes or anxiety
- Suppressed immune function
Over time, persistent high cortisol can even lead to adrenal fatigue, where the body struggles to produce enough of the hormone, often showing up as burnout.
Signs You Might Have Imbalanced Cortisol
- Trouble falling or staying asleep
- Feeling tired but wired
- Midsection weight gain
- Irritability or low mood
- Getting ill more often
Natural Ways to Regulate Cortisol
The good news? There are several simple, research-backed ways to support your body in keeping cortisol at healthy levels.
1. Breathe Slowly and Deeply
When we control our breathing, especially through slow and deep breaths, we send a signal to the brain that we’re safe. This helps the body dial down the stress response.
2. Prioritise Rest and Relaxation
Whether it’s through meditation, yoga, a hobby, or simply taking 10 minutes for yourself anything that helps calm your mind will support your nervous system and reduce cortisol production.
3. Focus on Quality Sleep
Poor sleep keeps cortisol levels high. Aim for consistent bedtimes, reduce screen time before bed, and create a restful environment. Good sleep hygiene can make a huge difference.
4. Move Your Body
Exercise initially raises cortisol, but with regular practice it helps lower your baseline levels. Activities like walking, dancing, or cycling can all help — the key is consistency and enjoyment.
5. Eat to Nourish, Not Stress
A balanced, nutrient-rich diet supports your body’s ability to manage stress. Avoid excessive caffeine and sugar, and focus on whole foods with plenty of fibre, healthy fats, and magnesium.
6. Emotions Matter
Laughter, crying, connection, and joy all play a part in regulating cortisol. When we suppress emotion, we hold stress in the body. Giving yourself space to feel and express can be incredibly healing.
Final Thoughts On Understanding Cortisol
Cortisol isn’t the enemy, it’s essential for survival. But in today’s busy world, it’s easy for our systems to become overloaded. By making small, sustainable changes in how we eat, move, rest, and breathe, we can support our wellbeing and keep stress in check.
“Clearing the stormy clouds to help you find the sunshine again.”
Managing stress is more than just hormone levels — it’s about reclaiming calm, clarity, and joy.
Understanding Cortisol Additional Resources
- Listen to my relaxation tracks, 10 -15 minute recordings for a break during the day and my longer tracks can help you drift off to sleep.
- Learn more about stress and how to cope with it
- This blog post talks about life-changing events and how to navigate them
- Read about how to build resilience to stress
- Improve your internal dialogue “Self-Talk” for a more positive outlook.