Cortisol, often called the stress hormone, plays a crucial role in the body’s response to stress. It is released as part of the “fight or flight” mechanism, preparing the body to respond to perceived threats. While this is a necessary response for short-term emergencies, prolonged elevated levels of cortisol can have detrimental effects on physical and mental well-being.
Cortisol and the Stress Response
- Immediate Effects: When the body is exposed to stress, cortisol levels increase, causing a surge of energy by increasing glucose production, and preparing the body to repair tissue damage. It also changes bodily functions, prioritising those that contribute to success in a fight or flight situation. This immediate response also creates a sense of urgency.
- Duration of Cortisol: Normally, cortisol levels spike during a stressful situation, and then subside as the danger passes, allowing the body to return to its normal functioning. However, in situations of ongoing stress, the body may not know how to switch off the production of cortisol.
Consequences of Prolonged High Cortisol Levels
When cortisol levels remain elevated for extended periods, it can have a wide array of negative effects.
- Physical Health: Prolonged high cortisol can lead to a host of issues, including:
- Impaired immune function: Making the body more susceptible to infections.
- Increased fat storage around the waist and hips.
- Decreased bone and muscle mass.
- Increased blood pressure.
- Intestinal problems and digestive issues.
- Sleep disturbances.
- Chronic fatigue and decreased energy.
- Chronic pain.
- Heart problems and strokes.
- Damage to the heart.
- Burnout.
- Mental Health: Elevated cortisol can negatively impact mental well-being, contributing to:
- Impaired memory and learning abilities.
- Increased anxiety and depression.
- Difficulties regulating emotions.
- Reduced motivation.
- Brain Structure and Function: High levels of cortisol can damage cells in the brain and reduce the growth of new neurons. It can also weaken connections in the prefrontal cortex, which is essential for clear thought and decision-making.
- Altered Stress Response: With chronic high cortisol, the body can reset itself to view higher cortisol levels as normal, which makes it difficult to wind down and relax, and may result in a low threshold for additional threats.
Tools and Techniques to Reduce Cortisol Levels
Fortunately, several methods can effectively help reduce cortisol levels and their effects:
- Conscious Breathing: Slowing down the breath and taking deep breaths can help to engage the parasympathetic nervous system which reduces stress. This can have an almost immediate effect in calming the body and mind..
- Mindfulness and Acceptance: Practising mindfulness by observing one’s thoughts and feelings without judgement and accepting that emotions arise and pass on their own can help to reduce stress and reactivity.
- Physical Exercise: Regular physical activity can improve tolerance to stress by making the body more resilient to the physical reactions that arise from stress, and may help to lower cortisol levels.
- Relaxation Techniques: Yoga and tai chi can be beneficial for relaxation and reducing stress.
- Self-Compassion: Treating oneself with kindness and understanding during stressful times helps to reduce reactivity.
- Creating Diversions: Engaging in enjoyable activities that do not add to stress will allow cortisol to be excreted and protect against a cortisol spiral.
- Setting Boundaries: Establishing healthy boundaries can help a person reduce stress from external pressures.
- Havening: This method can be effective in depotentiating the neurons storing traumatic experiences.
- Positive Emotions: Cultivating positive emotions can help to lower cortisol levels, which in turn helps the body to heal and function more effectively.
- Healthy Diet: Ensuring that the body has the correct nutrients and avoiding too much caffeine, alcohol and nicotine may assist in regulating cortisol levels.
How Quickly These Techniques Work
While the long term benefits of these practices accumulate over time, many techniques can have an immediate effect.
- Breathing Exercises: Can have an immediate calming effect, lowering stress levels within minutes.
- Havening: The effects of havening can often be felt immediately.
- Mindfulness: Can have an immediate effect in the moment, however consistency is required to change the way the brain responds to stress in the long term.
- Physical Activity: The immediate effects can be felt in the moment and consistent practice will reduce reactivity in the long term.
- Positive Emotion: The process of shifting into a positive emotional state can immediately change the hormonal balance.
Cortisol is a stress hormone that prepares the body for “fight or flight”, and while a short-term release is healthy, prolonged high levels can be harmful to physical and mental health. Reducing cortisol levels is essential for well-being. Strategies such as conscious breathing, mindfulness, exercise, and cultivating positive emotions are effective tools for managing stress and restoring balance. Many of these techniques can provide immediate relief, and consistency is key for lasting benefits.
Tags: cortisol, stress, stress response, fight or flight, breathing, mindfulness, exercise, relaxation, self-compassion, havening, positive emotions, burnout, chronic stress