Cortisol: An Introduction to the Stress Hormone

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March 27, 2025

You might be familiar with the term “fight or flight,” or that feeling when you encounter something stressful and start to breathe faster, feel your heart race and tense your muscles. Under stress, our bodies release a flood of hormones like cortisol to help us react quickly to threatening situations. In this article, we’re taking a closer look at cortisol, the primary stress hormone.

What Is Cortisol?

Cortisol is a steroid hormone produced by the adrenal glands. Cortisol is most commonly associated with stress, but this hormone plays a much bigger role in your body than just responding to pressure. Cortisol plays a key role in:

Metabolism Regulation: Cortisol acts on the pancreas, liver, fat and muscle tissues to help regulate how your body uses glucose for energy.
Immune Function: Cortisol helps control inflammation and supports immune function in the short term. However, chronically high cortisol levels can lead to increased inflammation and a weakened immune system.
Sleep-Wake Cycle: Cortisol helps regulate your circadian rhythm—your body’s natural 24-hour clock. Cortisol levels are typically lowest at night and begin to rise in the early morning, helping you wake up and feel alert for the day ahead.
Mood and Motivation: Cortisol boosts alertness, memory and motivation when your body really needs it. But over time, chronic stress can leave you feeling exhausted and down.

Cortisol and Stress: A Necessary Response

Stress and cortisol are not inherently bad. Our stress response evolved as a survival mechanism to help us fight off threats or flee to safety, which was helpful for our ancient ancestors. However, our bodies still use the same response when faced with everyday stressors that aren’t life-threatening, such as work deadlines, relationship problems and traffic jams. Because of this, a lot of people experience chronic stress. While short-term stress can be beneficial—enhancing motivation, focus and even athletic performance—long-term stress can lead to serious physical and emotional issues.

When Cortisol Becomes a Problem

When cortisol levels remain elevated due to prolonged stress, it can take a toll on both physical and mental health. Some common symptoms of chronic stress include:

Exhaustion
Headaches and dizziness
High blood pressure
Muscle weakness, tension and aches
Digestive issues
Weight gain, especially around the face and abdomen
Frequent sickness
Anxiety and irritability
Depression
Panic attacks

There’s also such a thing as too little cortisol. Hypocortisolism (low cortisol) can result from autoimmune disorders or other conditions that cause adrenal dysfunction. Low cortisol can cause fatigue, unintentional weight loss, loss of appetite and low blood pressure.

Finding a Balance

Cortisol is not the enemy—it’s a vital hormone that helps your body function properly. However, when levels become imbalanced due to chronic stress, it can have serious effects on how you feel. By adopting healthy habits and stress management techniques, you can support your body’s natural ability to regulate cortisol.

Prioritize Quality Sleep: Poor sleep disrupts cortisol regulation. Aim for 7–9 hours per night.
Move Your Body: Exercise releases endorphins, which directly suppress cortisol and make you feel good.
Practice Deep Breathing: Controlled breathing stimulates the parasympathetic nervous system, which helps reduce stress.
Limit Alcohol Intake: Since alcohol is a toxin, frequent consumption keeps the body in a state of stress, which can lead to elevated cortisol.
Laugh More: Like exercise, laughter releases endorphins that reduce stress and counteract cortisol.
Try Relaxation Techniques: Meditation, acupuncture, massages and even watching your favorite TV show can all help lower cortisol levels.

For more on stress management, LIUNA affiliates can check out some of our resources: