Vital Grace: The Transformative Power of Managing Your Cortisol and Stress

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It’s been a long day. You are exhausted and can’t wait to finally get some sleep. You go to bed, only to end up tossing and turning. Your thoughts are racing as you feel a sudden burst of energy that you wish you had earlier in the day when you desperately needed it. You end up getting just a few hours of interrupted sleep and struggle to get out of bed the next morning, relying on caffeine to get you through the day. You feel your heart racing, breath shortening, and muscles tighten as you struggle to keep up with your workload. You hurry to bed only to find yourself tired and wired yet again. If this sounds familiar, you may be struggling with elevated cortisol levels from chronic stress.

According to a 2023 Gallup poll, 53% of women reported frequently experiencing stress compared with 45% of men, and 36% of women reported that they are getting the sleep they need compared with 48% of men. Younger women were mostly likely to report frequent stress and were least likely to report adequate sleep. In the American Psychological Association’s 2023 Stress in America survey, women reported a higher average level of stress than men, were more likely to say they strongly agree that no one understands how stressed they are, and were less likely to report that they can quickly get over stress. Both women and men reported that health and finances were the top sources of stress, but women were more likely than men to report feeling consumed by money woes. Women were also more likely than men to report that family responsibilities and relationships were key stressors in their lives. Psychologist Taisha Caldwell-Harvey, PhD, says that one of her patients’ top complaints is “the overwhelming sense of being burdened by the responsibilities of home life while trying to advance—and often just maintain a standard of excellence—in their career.” 

Chronic stress is one of the primary causes of elevated cortisol levels. Cortisol is a stress hormone that is released when the brain perceives a threat and the fight-or-flight stress response is initiated. The hormone plays a key role in the body’s stress response, including aiding in the metabolism of fat, protein, and carbohydrates for energy, increasing blood glucose, reducing inflammation, maintaining blood pressure, and regulating the sleep-wake cycle. The body typically returns to normal after the perceived threat is gone. However, when dealing with chronic stress, the body will continue to release cortisol which can negatively impact health and well-being. Prolonged cortisol elevation has been linked to conditions such as anxiety, depression, insomnia, muscle pain, osteoporosis, diabetes, heart disease, and stroke. Some of the most common signs of elevated cortisol include:

• Mood swings

• Sleep disturbance

• Brain fog/memory issues

• Increased blood pressure

• Increased heart rate

• Increased respiratory rate

• Increased hunger/cravings

• Digestive issues

• Irregular or absent periods

• Reduced sex drive

• Weight gain (especially in the face and abdomen)          

• Fatigue

• Muscle tension

• Muscle weakness

• Headaches

• Acne

• Skin that bruises easily

• Slow wound healing

• Frequent infections

• Irritability

Certain lifestyle changes, including improving your sleep, diet, and physical activity, can help in lowering cortisol levels. Cortisol follows a daily rhythm, peaking in the morning, decreasing throughout the day, and reaching its lowest level overnight. This rhythm is closely tied to our circadian rhythm, the body’s internal clock. Insufficient or inconsistent sleep can disrupt this rhythm, causing cortisol levels to remain elevated. In order to regulate cortisol levels, it’s important to get 7–9 hours of sleep per night and maintain a consistent sleep schedule by going to sleep and waking up at the same time every day.

Foods that may help reduce cortisol levels include those rich in omega-3 fatty acids, such as salmon, flaxseed, and chia seeds, as well as those rich in magnesium, such as avocados, bananas, and spinach. A high-protein diet can help stabilize blood sugar, which may help reduce cortisol levels by decreasing the need for cortisol’s role in glucose regulation. Additionally, fermented foods, which are rich in probiotics, can support a balanced gut microbiome, potentially helping to reduce cortisol levels. Caffeine, sugar, alcohol, trans fats, and tobacco can contribute to spikes in cortisol and should be avoided.

Research shows that people who exercise regularly tend to reduce their baseline cortisol levels over time, as regular exercise helps the body learn to balance cortisol levels after stress. Exercise also contributes to improved sleep, which further supports cortisol regulation. It is recommended to engage in low- to moderate-impact activities for 30 minutes per day to avoid triggering the stress response. These activities can include walking, jogging, swimming, cycling, strength training with weights and bodyweight workouts, as well as mind-body practices such as yoga, Pilates, and tai chi.

In addition to lifestyle changes, stress management is also essential for lowering cortisol levels. One of the most effective ways to reduce stress is through connection—research shows that strong social support is an effective buffer against the negative effects of stress. Relaxation techniques such as breathing, mindfulness, meditation, visualization, journaling, hobbies, and spending time in nature can also be helpful. Other strategies include volunteering, caring for a pet, doing activities you enjoy, laughing, practicing gratitude, forgiving, and focusing on the positive and on what you can control. Therapy can also be a valuable tool for managing stress.

Developing awareness of your thoughts, feelings, and bodily sensations is a foundational element of effective stress management. Cortisol is signaling that there is something that needs to be addressed. Instead of ignoring the signal, you can take action to address the cause of the stress. At the same time, it’s important to remember that our brain can have false alarms. Loretta G. Breuning, PhD, author and founder of the Inner Mammal Institute, says, “Anxiety is natural. Calm is learned. Fear helped our ancestors survive in a dangerous world, so we’ve inherited a brain good at fear. It releases threat chemicals even when you’re actually safe.” Fortunately, the body eliminates cortisol in two hours if you avoid further triggering it.

When you notice signs of stress, you can use the process of appraisal to evaluate whether the potential stressor is truly something to fear. If it is, ask yourself what you can do about it, then take constructive steps to address it—such as setting a priority, establishing a boundary, or seeking support. You can also engage in healthy, non-frustrating activities like meditation and exercise. Planning these activities in advance can be helpful, as it’s challenging to make supportive choices when cortisol is circulating and the brain is scanning for threats. There are also times when doing nothing is the best response, and you can practice simply tolerating and accepting your feelings.

“Confidence in your next step is the only true stress reliever.” “But if you wait for a perfect world to relieve your stress, you will wait too long,” Dr. Breuning reminds us. Are you ready to take that next step and feel in control of your stress? You can do that now—in this present moment. You have the power to make that choice and every choice that will put you on the path to managing your stress and transforming your health, well-being, and life.