Cortisol: How to Identify and Manage Stress

Key takeaways:

• Cortisol is a critical hormone, but chronically elevated cortisol can harm sleep, focus, and overall health.

• Stress shows up in three main forms: acute, episodic, acute, and chronic.

• Simple strategies like exercise, breathwork, quality sleep, and time outdoors can physiologically reduce cortisol.

• Hormometer™ is the first instant hormone monitor that lets you track cortisol continuously in real time from saliva to your phone.

Stress has become one of the biggest health challenges in modern life. It affects the way we think, feel, and function. At the physiological scale, stress is a hormone, referred to as cortisol. 

To better manage stress, it helps to understand how cortisol works, what triggers it, and how you can bring it back into balance.

The three types of stress.

Not all stress is the same. According to the American Psychological Association, stress comes in three main forms:

1. Acute stress. 

 Acute stress is a short-lived burst that you get when you’re faced with a “crisis” situation. In small doses, acute stress can be helpful. However, frequent spikes can dysregulate cortisol over time. 

2. Episodic acute stress. 

If you feel like you’re always dealing with one thing after another, like life is just a series of fires to put out, this is probably what’s going on. Episodic acute stress keeps your cortisol spiking over and over again, leaving you drained and on edge.

3. Chronic stress. 

This is the kind of stress that sticks around for the long haul. It’s like background noise that never goes away, and it’s usually tied to big, ongoing things—like a high-pressure job, family responsibilities, or financial struggles. Chronic stress means your body’s in “survival mode” 24/7, which keeps cortisol high and can lead to all kinds of health issues over time.

What’s triggering your stress?

Chronic stress doesn’t just appear out of nowhere, it builds up from the everyday pressures and little frustrations that add up over time. Here’s what tends to keep cortisol cranked up:

1. Pressure.

Constant deadlines, big responsibilities, and the push to keep up can keep your cortisol high. It’s like running on a treadmill that never stops.

2. Uncertainty.

We’re wired to want control, so not knowing what’s around the corner can trigger stress. Scheduling and organizing events with a planner can significantly reduce this form of stress.

3. Lack of agency.

Nothing stresses us out like feeling powerless. Whether it’s a situation you can’t change or a relationship you’re stuck in, not having control makes your body stay on high alert.

4. Negative thinking.

It’s difficult for your brain to discern reality from negative visualization. Practicing strategic cognitive reframing can promote healthier thought patterns to moderate stress. 

5. Unhealthy habits.

Poor diet, lack of sleep, no exercise can all make it harder to handle stress, which keeps cortisol levels higher than they need to be.

Signs of high cortisol. 

It’s very possible to experience high cortisol without perceiving our lives as high-stress. Here are signs of high cortisol to look out for: 

• Physical aches and pains (especially neck, back, and shoulders)

• Feeling mentally “checked out” or detached

• Appetite changes (stress-eating or loss of appetite)

• Chronic fatigue or constantly low energy

• Difficulty concentrating or “brain fog”

• Increased use of caffeine, alcohol, or other crutches

• Mood swings, irritability, or just feeling off

• Trouble sleeping, or feeling exhausted even after a full night’s sleep

10 practical ways to lower cortisol and keep stress in check.

Managing stress rarely equates to eliminating stress. It’s about helping your body respond in healthier ways.

1. Identify and label your stress. Recognize what is triggering you. Awareness is the first step to change.

2. Move your body. Exercise is a natural stress reliever. In moderation, it burns off excess cortisol and boosts your endorphins (your body’s natural mood-lifters).

3. Practice breathwork. Simple breathing techniques, like box breathing (inhale for four, hold for four, exhale for four), can calm your nervous system.

4. Eat nutrient-dense foods. Blood sugar and stress levels are closely connected. Whole foods, healthy fats and proteins can promote hormonal, and mental, balance.

5. Limit screen time. Constant screen exposure can keep your brain on high alert, which messes with your sleep and your cortisol levels. Give yourself a break from screens, especially before bed.

6. Prioritize self-care. Indulge in activities that stimulate different areas of your mind and body, like listening to music, reading, or quality time with friends.

7. Get outside. Fresh air and natural light are scientifically proven to lower cortisol levels. Even just a 10-minute walk outside can make a big difference in your mood and stress levels. 

8. Spend time with a pet. If you have a pet, spending time with them can reduce cortisol and increase oxytocin, the “feel-good” hormone.

9. Stop procrastinating. If you find someone who works better under pressure or closer to a deadline, it’s likely due to a cortisol spike. This can introduce avoidable stress into your life.

10. Get serious about sleep. Quality sleep is essential for stress management. Try setting a bedtime routine that includes some winding-down time.

Tracking cortisol in real time.

Curious whether your supplements and lifestyle changes or working? Or just interested in identifying what may be leading to your cortisol spikes.

With Hormometer™, the world’s first instant hormone monitoring system, you can measure your cortisol levels anytime, anywhere.. By tracking your cortisol levels over time, you can start to spot the trends and patterns, helping you know which lifestyle changes are moving the needle.