The truth about stress & cortisol
Stress gets a bad rap - and so does cortisol. Scroll through social media for five minutes and you'd think cortisol is some rogue hormone hell-bent on destroying your health. But the reality is far more nuanced, and understanding what's actually happening in your body is the first step to doing something about it.
What Is Stress, Really?
Stress is a physiological response. When your brain perceives a threat - whether that's being chased by a tiger or reading a difficult email - it triggers the fight-or-flight response, signalling the adrenal glands to release hormones like cortisol and adrenaline. Your body enters survival mode: blood flow redirects to your muscles, your heart rate increases, and you're primed to act.
Here's the thing: your body can't tell the difference between a stressful work deadline and a life-threatening situation. The same biological cascade fires either way.
Not All Stress Is Created Equal
There are two distinct types of stress:
Eustress - positive, beneficial stress. Planning a wedding, moving house, preparing for something exciting. Still activates the stress response, but generally not harmful.
Distress - negative stress. Bad news, conflict, financial pressure, poor sleep. This is the one we need to manage.
The problem isn't stress itself. The problem is chronic stress - when we never get a break in the stress cycle.
Why Cortisol Isn't the Villain
Cortisol is essential. It:
Regulates blood sugar and releases glucose for energy
Supports metabolism
Manages inflammation in the short term
Plays a critical role in your circadian rhythm (your sleep-wake cycle)
Low cortisol can actually cause you to struggle to wake up, feel unrefreshed, or experience poor sleep quality. Cortisol only becomes a problem when it's chronically elevated.
The Three Stages of Chronic Stress (General Adaptation Syndrome)
Alarm phase - Initial exposure to a stressor. Heart rate rises, hormones flood your system.
Resistance phase - Your body battles to keep up. You cope, but it's costing you.
Exhaustion phase - Your adrenals run out of steam. Nutrients like B vitamins and vitamin C are depleted. This is what most people know as burnout.
How Chronic Stress Shows Up in Your Body
Digestive issues - Bloating, reflux, poor absorption. Blood flow is diverted away from the gut during stress, meaning food isn't being broken down properly.
Skin problems - Cortisol can stimulate androgen production, leading to excess oil and breakouts.
Hormonal imbalances - Chronic stress disrupts reproductive hormones. Irregular or absent periods are a common sign.
Fatigue and poor sleep - Particularly early morning waking, struggling to feel refreshed.
Blood sugar instability - Cravings, energy crashes, and hanger between meals.
Fluid retention
Practical Strategies to Break the Stress Cycle
The goal isn't to eliminate stress - it's to build recovery into your life.
Start your morning slowly. Get sunlight, delay phone use, take a few deep breaths.
Eat regularly. Skipping meals puts your body into a low-grade stress state. Prioritise balanced meals with protein, fibre, and healthy fats.
Breathwork throughout the day. Box breathing or deep diaphragmatic breaths activate the parasympathetic (rest-and-digest) nervous system. Set a phone reminder if needed.
No-input time. A walk with no phone, no podcast, no music. Just you, your thoughts, and your body.
Support your gut. The gut-brain axis is bidirectional - a healthy gut supports a calmer nervous system.
Audit your commitments. Nervous system regulation isn't about adding more. It's about reducing what's depleting you.
Consider herbal adaptogens. When stressors can't be removed, adaptogenic herbs can support your body's ability to cope.
The Bottom Line
You can't eliminate stress from modern life - but you can build buffers. Small, consistent practices that return your body to a state of safety and rest will do more for your long-term health than any dramatic overhaul.
Slowing down isn't lazy. For elite athletes, rest is part of the performance strategy. For the rest of us, it's no different.