Understanding Cortisol: The Stress Hormone and How to Keep It in Check

We all know what it feels like to be stressed out—whether it's a looming deadline, an argument with a loved one, or simply the hustle and bustle of everyday life. But did you know that stress triggers a hormone in your body called cortisol? And while cortisol is essential in helping you manage stress, too much of it can have some pretty serious effects on your mood, emotions, and overall health.

Let’s dive into what cortisol is, how it affects your mind and body, and—most importantly—what you can do to reduce it and start feeling more balanced.

What Is Cortisol?

Cortisol is often referred to as the "stress hormone" because it plays a key role in your body's fight-or-flight response. When you perceive a stressful situation, whether physical or emotional, your brain signals your adrenal glands to release cortisol. This helps prepare your body to either fight or flee the situation by raising your heart rate, increasing blood flow to muscles, and even releasing extra sugar into your bloodstream for quick energy. It’s your body’s natural survival mechanism.

However, cortisol isn’t just about stress. It also helps regulate several important bodily functions, like your metabolism, immune response, and sleep-wake cycle. The problem arises when cortisol levels stay elevated for too long—thanks to chronic stress, poor sleep, or unhealthy coping mechanisms—leading to a whole range of issues.

How Cortisol Affects Mood and Emotions

When cortisol is released during stress, it prepares you to act. But once the stressor is gone, cortisol levels should drop back to baseline. Unfortunately, many of us live in a near-constant state of stress, meaning cortisol can stay elevated for hours, days, or even longer. This can create a cascade of negative effects on your mood and emotions, such as:

- Increased anxiety: Chronically high cortisol can make you feel on edge, worried, or easily irritated.

- Depression: Elevated cortisol levels can interfere with the balance of neurotransmitters (like serotonin) in your brain, contributing to feelings of sadness or hopelessness.

- Mood swings: Fluctuating cortisol levels can cause you to feel emotionally unstable or more reactive to everyday challenges.

Cortisol’s Impact on Physical Health

When cortisol stays elevated over long periods, it doesn't just affect your emotions—it takes a toll on your physical health, too. Some of the long-term effects of high cortisol include:

- Weight gain: Cortisol can increase cravings for sugary, fatty foods, and it encourages the storage of fat, particularly around the abdomen.

- Weakened immune system: Chronically high cortisol can suppress your immune system, making you more vulnerable to illness.

- Sleep problems: High cortisol levels at night can interfere with your sleep cycle, leading to poor sleep quality or insomnia.

- Heart problems: Ongoing stress and high cortisol are associated with an increased risk of heart disease and high blood pressure.

- Digestive issues: Cortisol can slow down digestion and cause gastrointestinal discomfort like bloating, constipation, or heartburn.

How to Reduce Cortisol Levels: Practical Tips and Techniques

Thankfully, there are several ways you can naturally reduce cortisol levels and regain a sense of calm and balance. Here are some simple practices that can help:

1. Meditation & Mindfulness

Meditation is one of the most effective ways to lower cortisol. Studies have shown that regular meditation practice can reduce cortisol levels and improve overall well-being. Even just 10–15 minutes of mindfulness meditation each day can help you manage stress and regain emotional clarity.

Action Item: Try a guided meditation with me, one of my recording, or on YouTube or a meditation app like Calm or Headspace. Set aside time each day to sit quietly and focus on your breath.

2. Deep Breathing and Breathwork

Breathwork exercises, such as deep breathing, help activate the parasympathetic nervous system (your “rest and digest” system), which can reduce cortisol and promote relaxation. Techniques like the 4-7-8 breath (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds) can be especially effective.

Action Item: Practice deep breathing for five minutes each morning or prior to stressful events. If you feel overwhelmed during the day, you can practice it then as well. Explore my audio library for a breathwork exercise, or schedule a session with me to create one customized to your needs. My members-only area provides access to some of my preferred breathwork exercises.

3. Somatic Exercises

Somatic exercises focus on body awareness and movement to release tension stored in the body. These exercises are based on the idea that stress and trauma can become trapped in the body, contributing to high cortisol levels. Practices like yoga, tai chi, or simply going for a walk can help you reconnect with your body and release physical tension.

Action Item: Try a gentle yoga or stretching routine in the morning or before bed. Even just 10 minutes of stretching can make a difference.

4. Essential Oils

Certain essential oils, like lavender, chamomile, and bergamot, have been shown to reduce cortisol levels and promote relaxation. You can use these oils in a diffuser, apply them topically (with a carrier oil), or even add a few drops to your pillow before sleep.

Action Item: Experiment with different essential oils and find one that resonates with you. Diffuse it during your self-care routine or use it as part of your evening ritual to wind down. For clients I create special blends as inhalers or rollers to keep in your purse for use in stressful situations.

5. Calming Self-Care Routines

Taking time for self-care is essential in managing cortisol. This can look like anything from taking a warm bath to journaling, spending time in nature, or enjoying a good book. Carving out moments for yourself, without distractions, sends a message to your body that it’s okay to relax.

Action Item: Plan one hour a week dedicated to a calming self-care activity. Whether it’s a bath, a nature walk, or a movie night, make it a priority to unplug and unwind.

6. Supplements for Stress Reduction

Certain supplements, like magnesium, ashwagandha, and omega-3 fatty acids, have been shown to support healthy cortisol levels and reduce the effects of stress. If you’re considering supplements, please consult with a healthcare professional to determine the right options for your needs.

Action Item: Research supplements that might be right for you or talk to your doctor about incorporating them into your routine.

Final Thoughts: Take Control of Your Stress

Cortisol plays an important role in helping you respond to stress, but when it's constantly elevated, it can wreak havoc on both your mind and body. By incorporating some of the techniques mentioned above, you can lower your cortisol levels, improve your mood, and take better care of your overall health.

If you're feeling overwhelmed by stress or if you’re ready to take the next step in managing your emotions and well-being, I’m here to help. As a intuitive therapist and wellness coach, I work with clients to build sustainable practices for reducing stress, improving emotional regulation, and cultivating a healthier mindset.

Reach out today if you’d like to learn more or schedule a consultation. Let's work together to help you feel more balanced, peaceful, and in control of your life.

Contact me today to get started!