Daily habits to avoid stress
Stress is a natural response to difficult situations, but it’s important to manage stress and track your stress levels.
Unbranded – Lifestyle
Few health topics come up as frequently in modern life as stress. It affects so many aspects of daily life that it shows up in conversations about productivity, physical health, mental health, relationships, and even sleep. But what is often missing is a clear understanding of the biology behind the emotion.
At the center of this is cortisol. Cortisol is a small but powerful hormone that protects the body and helps the body respond to challenges. At the same time, chronically elevated cortisol “essentially floods the body’s stress engine,” explains Jameka Woody Cooper, a psychologist and communications chair for the American Board of Professional Psychology, which can begin to have negative effects on the body.
Here we explain what cortisol is, why it’s important, what happens when it’s too high, and what can actually help restore balance.
What is cortisol? What does cortisol do?
Cortisol is a steroid hormone produced by the adrenal glands located at the top of the kidneys. Also known as the “stress hormone,” it “regulates a wide range of essential functions, including metabolism, blood pressure, inflammation, blood sugar levels, and sleep-wake cycles,” explains Dr. Elizabeth Hoge, a psychiatrist and director of the Anxiety Disorders Research Program at Georgetown University.
It is also essential for survival. That’s because when you’re faced with a perceived threat, whether it’s an impending deadline or a dangerous road trip, your brain signals the release of cortisol to help you respond. This increases alertness, increases available energy, and temporarily reduces non-essential functions such as digestion. Similarly, this release can help you stay focused and engaged during everyday tasks like preparing for an important presentation, navigating a difficult conversation, or managing competing responsibilities.
Cortisol is helpful in the short term because it keeps you focused, responsive, and adaptable. “Under normal circumstances, it’s very beneficial to the body,” says Hoge.
Cooper agrees, pointing out that the brain’s safety perception works like a thermostat. “On a healthy, manageable day, cortisol spikes when you need it and goes down when you rest,” she explains. “But when you’re in a state of chronic stress, ruminating over your bills, scrolling through bad news, or feeling trapped in a toxic job, your brain keeps the thermostat on high. ” In other words, over time, the system becomes unresponsive to the “off” switch.
What happens if cortisol stays too high for too long?
Sustained elevated cortisol can disrupt nearly every major system in the body. Physically, it is associated with high blood pressure, suppressed immune function, and elevated blood sugar levels. It can also affect your metabolism and fat storage, which often contributes to weight gain, especially around the abdomen.
“Chronic elevations in cortisol are also associated with shrinkage of the hippocampus, the part of the brain responsible for memory and learning,” Professor Cooper added. That’s why some people under long-term stress often experience memory problems and difficulty concentrating.
This is also one reason why chronically high cortisol is associated with anxiety, irritability, and difficulty concentrating. It can also contribute to depression.
Sleep is also commonly affected, Hoge notes, as elevated cortisol at night can make it difficult to fall asleep and stay asleep. Hormone balance can also be disrupted, which can affect reproductive health and sex drive.
How to lower cortisol levels
For the most part, “people shouldn’t focus on changing or lowering cortisol,” Hoge says. In the absence of an endocrine disease in which cortisol is abnormally high (such as Cushing’s disease) or low (such as Addison’s disease), “it is not a public health recommendation to attempt to alter cortisol levels.”
Instead, “individuals should strive to reduce chronic stress,” she says. This often means identifying and reducing your major stressors as much as possible, building a healthier daily routine, and “getting plenty of regular exercise” to regulate your stress response and increase resilience, says Hoge.
Sleep is just as important, Cooper added, as consistent, quality rest supports the body’s natural cortisol rhythm. She also emphasizes the importance of social connections. “Laughing with a friend or getting a hug triggers oxytocin, which directly counteracts cortisol,” she explains. Conversely, “when you’re isolated, your baseline cortisol tends to rise over time.”
She also recommends reducing overthinking, since “cortisol is multiplied by anxiety about the future and regrets from the past.” Mind-body practices such as meditation, deep breathing, and relaxation exercises can also help calm your nervous system.
In some cases, medical or mental health intervention may also be required. “If you’re feeling so overwhelmed or drained that you’re taking time off from work, avoiding friends, or deteriorating your personal hygiene, seek help,” Cooper advises. “These are signs that it’s time to seek help resetting your thermostat.”
