Stress is basically everyone’s annoying sidekick these days. It shows up when you least want it, sticks around way too long, and leaves you feeling totally drained. And it’s not just mental, stress brings along its favorite partner in crime, cortisol, the “stress hormone” that can turn your body into an overworked mess if it sticks around too long.
Cortisol is supposed to be helpful. It kicks in when we need a quick burst of energy to handle something urgent. But in our world of constant emails, meetings, traffic, and unexpected texts from people we didn’t exactly want to hear from… cortisol doesn’t know when to quit. If it’s always on, you’re looking at burnout, brain fog, trouble sleeping, and a bunch of other stuff no one wants.
Today, we’re breaking down what stress does to your body, why cortisol gets involved, and how you can finally get some relief.
Meet the Three Types of Stress (Yes, There Are Types)
Not all stress is the same. According to the American Psychological Association, stress comes in three main forms, each with its own impact on your body:
1. Acute Stress
Think of this as the mini emergency. It’s that burst of stress you get when you’re facing something immediate, like a tight deadline or a last-minute curveball at work. In small doses, acute stress can actually be helpful. It’s energizing and helps you focus. But if you’re constantly dealing with these mini-stress bombs, it can mess with your cortisol levels 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:
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.
Uncertainty - We’re wired to want control, so not knowing what’s around the corner (like a surprise expense or a sudden change at work) can trigger stress even if nothing bad actually happens.
Lack of Control - 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.
Negative Thinking - If you’re constantly bracing for the worst or worrying about “what-ifs,” your body’s going to respond as if the threat is real. That means cortisol stays high, even if nothing’s actually wrong.
Unhealthy Habits - Poor diet, lack of sleep, no exercise… all these can make it harder to handle stress, which keeps cortisol levels higher than they need to be.
Is Stress Taking Over? Look for These Signs
If you’re wondering if stress has started to run the show, here are some common signs that cortisol is working overtime….
- 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
Sound familiar? Don’t worry, there are ways to manage this.
10 Practical Ways to Lower Cortisol and Keep Stress in Check
Managing stress isn’t about making it disappear (unfortunately). It’s about learning how to handle it better so it doesn’t run your life. Here’s how to keep cortisol under control and get back to feeling like yourself.
1. Identify and Label Your Stress
Sometimes just knowing what’s stressing you out is half the battle. Is it work? Family? Finances? Identifying the source can take away some of its power and make it easier to tackle.
2. Move Your Body
Exercise is a natural stress reliever. It burns off excess cortisol and boosts your endorphins (your body’s natural mood-lifters). Plus, it’s hard to worry about work emails when you’re focused on hitting that last set.
3. Practice Breathwork
Simple breathing techniques, like box breathing (inhale for 4, hold for 4, exhale for 4), can calm your nervous system and lower cortisol fast. It’s like a reset button for your brain.
4. Eat Nutrient-Dense Foods
Your diet affects your mood and energy. Whole foods, healthy fats, and protein keep your blood sugar stable and help you feel balanced, making it easier to deal with stress when it shows up.
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
Self-care doesn’t have to mean bubble baths. It just means doing something that genuinely helps you recharge—whether that’s reading, playing an instrument, going for a walk, or even catching up with a friend.
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. Plus, a little Vitamin D never hurts!
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. If you’ve got a furry friend, cuddle them close. They’re basically adorable therapists.
9. Stop Procrastinating
Putting things off only adds to your stress. Break tasks down into small steps and start knocking them out. Finishing even a tiny task can give you a little dopamine boost and make you feel more in control.
10. Get Serious About Sleep
Quality sleep is essential for managing stress. Try setting a bedtime routine that includes some winding down time. Think warm tea, a good book, and zero screens.
Supplements That Might Help You Manage Stress
If lifestyle changes alone aren’t cutting it, there are some supplements that may help support your stress response:
- Magnesium – This mineral is known as “nature’s chill pill.” Stress depletes magnesium, so a supplement can help keep your nervous system steady.
- Vitamin D – Essential for mood and stress resilience. Many people have low levels, especially in winter, so it’s worth checking out if you’re feeling extra stressed.
- Adaptogens – Herbs like Ashwagandha, Rhodiola, and L-theanine can help your body adapt to stress. They’re not a quick fix, but over time, they can help balance cortisol.
But How Do You Really Know What’s Happening With Your Cortisol?
If you're wondering what’s going on with your stress hormones but are tired of the guesswork, there’s an easy way to find out: Eli. Eli offers a simple, at-home way to measure your hormone levels! By tracking your cortisol patterns over time, you can get a clear picture of how your body responds to stress and which of your lifestyle changes are really making a difference.
With Eli, you just collect a quick saliva sample, and our lab gives you the data you need to understand your unique hormone profile. It’s science-backed, discreet, and incredibly easy. Knowing your cortisol levels can empower you to make choices that support your well-being in a way that’s personalized for you.
Take Charge of Your Health with Eli
Ready to tune into your body and get real insight into your hormone health? Visit eli.health to learn more about how our hormone testing can help you manage stress, balance your hormones, and feel more in control of your health.
Whether you’re trying to lower your stress, improve your mood, or just understand your body better, Eli is here to support you every step of the way. Because living your best life starts with knowing what’s happening inside it.
