Cortisol: what it is and how it influences your daily stress

We’ve all felt stressed at some point — worry, nervousness, anxiety… but what causes this? We usually think the reasons are external factors, but our hormones also play a big role in our mood and, consequently, in our stress levels. Would you like to know how to lower them from a scientific and effective perspective? In this post, we’ll talk about cortisol: the stress hormone, myths, and truths.

What is cortisol and what functions does it have in the body?

Cortisol is a steroid hormone produced by the adrenal glands, located above the kidneys. It is also known as the “stress hormone” because its release increases in tense or dangerous situations, which is why cortisol levels spike during moments that generate fear or tension of any kind.

These are the main functions of this hormone:

• Regulates metabolism: helps maintain proper blood sugar levels and processes carbohydrates, fats, and proteins.

• Responds in times of stress: during situations our brain interprets as risky, cortisol is released to prepare the body to deal with the situation. This can increase heart rate, raise blood pressure, and boost energy availability. For example, when we work under pressure for a long time, cortisol levels remain high, causing great physical strain. That’s why workers who suffer from chronic stress tend to manifest it physically — for instance, muscle tension, severe headaches, skin issues, or even psychological conditions like anxiety or depression. 

• Controls inflammation: cortisol has an anti-inflammatory effect and helps reduce the immune system’s response in cases of injury or illness.

• Regulates sleep and wakefulness: this hormone follows a daily release pattern, being higher in the morning and lower at night, influencing our circadian rhythm. When we face difficult or irregular life situations, cortisol levels can remain high, preventing proper rest.

As you can see, cortisol’s purpose is to keep us active and alert so we can overcome “risky” situations. However, when we fail to manage our emotions or take effective measures to stay calm, this hormone can become excessive, ultimately harming our health.

What can we do to lower cortisol levels?

Basically, to lower cortisol, we should do anything that relaxes us and makes us feel good. However, not all techniques work for everyone, so if you suffer from severe stress and your cortisol levels are very high, it’s best to consult an endocrinologist and/or psychologist.

Nonetheless, here’s a list of universal and very useful tips to help bring your body and mind back to calm:

Practice relaxation techniques: incorporate daily techniques such as meditation, yoga, deep breathing, or mindfulness. These activities help reduce the stress response and lower cortisol levels.

Exercise regularly: physical activity is an excellent way to release tension and reduce stress. Find an activity you enjoy — walking, running, swimming, or dancing — and try to do it at least three times a week.

Establish a proper sleep routine: make sure to get enough sleep and maintain consistent sleep schedules. Even if your days get busy, it’s important to organize your time so that you go to bed at roughly the same time each night. Good sleep quality helps balance cortisol levels and improves stress resilience.

Follow a healthy diet: this doesn’t mean living under strict restrictions, but rather choosing a balanced diet rich in fruits, vegetables, lean proteins, and healthy fats. Avoid excessive caffeine and refined sugars, as they can increase cortisol levels under stress.

Socialize and maintain connections: spending time with friends, family, or close people can help reduce stress and anxiety. Studies show that sharing experiences and emotions with others provides emotional support, lowers cortisol levels, and ultimately makes us feel better.

Is cortisol the villain of hormones?

Just as having cortisol levels that are too high isn’t good, having them too low isn’t either — we need cortisol just like any other hormone. It’s what wakes us up in the morning, activates us when we need extra energy, and sharpens our senses when we’re in danger.

Having too little cortisol can lead to depression, and in fact, people who suffer from post-traumatic stress disorder often need to increase this hormone.

Also… there are some myths about cortisol

• Cortisol always makes us gain weight: while chronically elevated cortisol levels can contribute to weight gain, it’s not the only cause.

• Cortisol is only released in stressful situations: it’s true that cortisol is released in response to stress, but it also follows a natural circadian rhythm, being higher in the morning and lower at night.

• Cortisol only affects emotions: although cortisol is associated with stress, it also plays a crucial role in regulating metabolism, the immune system, and other bodily functions.

Learn more about stress management and emotional intelligence at work on the Educa.Pro blog!