Stress isn’t just a feeling—it works on us biologically. Cortisol, a hormone made in the adrenal glands, plays a central role in how our bodies respond to stress. Understanding this powerful hormone helps reveal why tools to reduce, respond to, and release stress are vital for long-term health. Let’s dive into how cortisol functions, what it affects, and how to keep it in check.
Cortisol’s Role in the Body
Cortisol, often referred to as the “stress hormone,” is produced by the adrenal glands as part of the body’s fight-or-flight response. Its release is crucial in short bursts—it increases blood sugar, heightens brain function, and regulates metabolism, preparing us to respond to threats. However, problems arise when cortisol levels dramatically shift in either direction, staying elevated or diminished for too long due to chronic stress.
Chronic Stress and Its Physical Impact
In the early stages of the stress response, when stress is unrelenting but has not been long-term, cortisol initially rises and remains high to meet the continued challenges. When cortisol is persistently high, it can disrupt various systems. It increases sugar cravings, reduces immune function, and contributes to disrupted healing responses. Chronic stress may lead to oscillations in energy and fatigue, poor sleep, and mood disturbances, such as anxiety and depression. In extreme cases, it can cause fat deposits, particularly in the abdomen and midsection, muscle weakness, and a masking of autoimmune conditions.
In the later stages of the stress response, when the chronic stress has been long-term or associated with minorities, and trauma, cortisol is unable to maintain its levels to meet the demands of the stressors. When cortisol is persistently low, it can also disrupt the same systems in the opposite direction. Habituation to chronic stress, may lead to extreme fatigue, appetite loss, salt cravings, low blood sugar, mood disturbances such as apathy and depression. It also affects cognitive functions like memory and concentration, making it harder to focus under prolonged stress.
Managing Cortisol Levels: Strategies for Balance
Healthy cortisol throughout the day is essential to managing stress. At hey freya we believe in a well supported, realistic approach to tackle it. Our chief medical officer, Dr. Thara Vayali promotes the idea of the 3 R’s: Reduce, Respond, and Release.
Reduce: Change What You Can
The first step in managing stress is to reduce its sources. Take a moment to identify both the major and minor influences to your stress and consider what is realistic to change. This might mean setting boundaries in your personal or professional life, prioritizing tasks, or saying no to commitments that don’t serve you. It’s all about taking control of what you can and making choices that support your mental health.
Respond: Train Your Mind
Next is responding to stress rather than reacting automatically out of defense or survival mechanisms. This involves cultivating self-awareness and practicing a pause before making a statement, decision, or jumping to conclusions. When you find yourself in a situation where you are feeling the pressure rise, pause and take a deep breath. Simple phrases like “I don’t need to respond immediately”, “This is not urgent”, or “Let me sleep on this” can be helpful to have on hand. Techniques like mindful observation or journaling can help you process feelings and develop a more measured response to challenging situations.
Release: Let It Go
Finally, we have the often overlooked release aspect of stress, which is all about finding healthy outlets for your feelings. In the fight and flight response, there are multiple feelings within, including anger, avoidance, anxiety, or resignation. Tools like physical activity are helpful for anger, whereas creative pursuits tend to help feeling grounded when feeling flighty. Listening to music, or laughing or crying can release the emotions underneath anxiety, whereas resignation is helped with time in nature and activities of goodwill. What’s important is to understand what you feel and let it move through you, rather than silence it.
The Bigger Picture: Small Shifts with Big Impact
Managing cortisol isn't just about avoiding stress but rather developing internal resilience through reducing, responding, and releasing. This approach involves changing what you can, responding rather than reacting to situations, and releasing stress buildup through daily habits. For women, the impacts of cortisol are especially nuanced, as stress levels often fluctuate in step with hormonal changes, life stages, and societal expectations.
Cortisol is a powerful hormone, critical for survival, but when left unchecked, it can take a toll on both physical and emotional health. By understanding how cortisol operates and learning to support your body's natural rhythms, you can take meaningful steps toward reclaiming balance and resilience.
Supplements aimed at supporting adrenal health, like THRIVE, which contains vitamins, minerals, and adaptogens such as ashwagandha, are designed specifically to promote cortisol balance. However, sustainable change comes from creating routines that nourish both body and mind. This means including mindful movement, better sleep habits, consuming nourishing foods, or simply saying "no" more often.
For those seeking a deeper understanding of their unique cortisol profile, the hey freya Measure Stress Test offers valuable insights. This test collects four saliva samples in one day, providing a personalized wellness report and a complimentary health consultation with a Freya Guide.
Ultimately, managing cortisol means showing up for yourself—because a healthier, more centered you is the foundation for everything else in life. Whether through lifestyle changes, supplementation, or targeted testing, taking control of your cortisol levels can lead to improved overall well-being and resilience in the face of life's challenges.
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References:
Diurnal cortisol slopes
Flattened cortisol curves and diabetes
Mild cortisol excess
Subclinical cushing’s syndroms (SCS)
Autonomous cortisol secretion
High cortisol and adipose deposits
High cortisol as Cushing’s syndrome
High cortisol masking autoimmune conditions
Low cortisol and mental health
Low cortisol, chronic pain and trauma
High and low cortisol affecting the gut
Low cortisol and chronic stress
Physiological systems and blunted cortisol
ACEs and blunted cortisol
Blunted cortisol, women, and PTSD
