Few wellness topics come up more often in modern life than stress. Because it touches so many aspects of daily living, it shows up in conversations about productivity, physical health, mental well-being, relationships and even sleep. But what’s often missing is a clear understanding of the biology behind that feeling.
At the center of it all is cortisol – a small but powerful hormone that protects you and helps your body respond to challenges. At the same time, chronically elevated cortisol “essentially floods the body’s stress engine,” explains Jameca Woody Cooper, a psychologist and communications chair of the American Board of Professional Psychology, which is when cortisol can begin working against you.
Here’s what cortisol is, why it matters, what happens when it stays too high and what actually helps bring things back into balance.
What is cortisol? What does cortisol do?
Cortisol is a steroid hormone produced by the adrenal glands, which sit on top of your kidneys. Often called the “stress hormone,” it “regulates a wide range of essential functions, including metabolism, blood pressure, inflammation, glucose and your sleep-wake cycle,” explains Dr. Elizabeth Hoge, a psychiatrist and director of the Anxiety Disorders Research Program at Georgetown University.
It’s also essential for survival, because when you face a perceived threat – whether it’s a looming deadline or a near miss on the road – your brain signals the release of cortisol to help you respond. This increases alertness, boosts available energy and temporarily downshifts nonessential functions like digestion. In a similar way, this release helps you stay focused and engaged during everyday challenges such as preparing for an important presentation, navigating a difficult conversation or managing competing responsibilities.
In short bursts, cortisol is helpful as it keeps you focused, responsive and adaptable. “Under usual circumstances, it is very beneficial to the body,” says Hoge.
Cooper agrees, noting that your brain’s perception of safety acts like a thermostat. “On a healthy, manageable day, cortisol spikes when you need it and drops back down when you rest,” she explains. “But when you’re stuck in a state of perceived chronic stress while ruminating over bills, doomscrolling bad news or feeling trapped in a toxic job, your brain keeps the thermostat stuck on ‘high.'” In other words, over time, the system stops responding to the “off” switch.
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What happens if your cortisol is too high for too long?
Persistently elevated cortisol can disrupt nearly every major system in the body. Physically, it’s linked to higher blood pressure, suppressed immune function and elevated blood sugar. It can also affect metabolism and fat storage, often contributing to weight gain, particularly around the abdomen.
“Chronically elevated cortisol is also linked to shrinkage in the hippocampus, the part of the brain responsible for memory and learning,” adds Cooper; which is why some people under prolonged stress often experience memory problems and difficulty concentrating.
This is also one of the reasons why chronically high cortisol is associated with anxiety, irritability and trouble focusing. It may even contribute to depression.
Sleep is commonly affected as well, notes Hoge, as elevated cortisol at night can make it harder to fall asleep or stay asleep. Hormonal balance may also be disrupted, potentially affecting reproductive health and libido.
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How to reduce cortisol levels
Most of the time, “people should not be focused on trying to change or lower their cortisol,” says Hoge. In the absence of endocrine conditions where cortisol is abnormally high (such as Cushing’s disease) or low (such as Addison’s disease), “trying to change cortisol levels is not a public health recommendation.”
Instead, she says, “individuals should be trying to lower chronic stress.” This often means identifying and reducing major stressors where possible, building healthier daily routines and “getting plenty of regular physical exercise” to regulate the stress response and build resilience, Hoge says.
Sleep is just as important, Cooper adds, as consistent, high-quality rest supports the body’s natural cortisol rhythm. She also emphasizes the importance of social connection: “Laughing with a friend or getting a hug triggers oxytocin, which directly counteracts cortisol,” she explains. Conversely, “if you’re isolated, your cortisol baseline tends to creep up.”
She also recommends reducing overthinking, “because cortisol thrives on future anxiety and past regret.” Mind-body practices such as meditation, deep breathing and relaxation exercises can also be helpful in calming the nervous system.
Medical or mental health interventions may also be necessary in some cases. “Seek help if you’re calling out of work, avoiding friends or letting personal hygiene slide because you feel too overwhelmed or depleted,” advises Cooper. “These are signs it’s time to get help recalibrating the thermostat.”
This article originally appeared on USA TODAY: How to lower cortisol, according to experts
