Cortisol & Chronic Stress
The work culture in America fuels chronic stress, with an emphasis on always achieving more professionally, with limited breaks or time off. As a result, there is an epidemic of stress that reaches nearly all corners of modern society, and contributes to issues like burnout and chronic fatigue. This near-constant stress also has harmful physiological impacts.
When you are stressed, your body activates the “fight or flight” response, triggering a cascade of stress hormones and physiological reactions. Your body doesn’t know the difference between chronic stress and the stress of imminent harm, so the same response is activated - for those with chronic stress, this means their body is frequently in a state of stress activation, which can have serious consequences for one’s health. When stressed, your adrenal glands release hormones like epinephrine and cortisol, which keeps your body on high alert (Harvard Health Publishing, 2020).
The over-production of cortisol can have a cascade effect on your hormones, as high cortisol levels can limit your body’s ability to make progesterone, which helps control the estrogen levels in your body. This can lead to ongoing hormonal imbalances. (Cleveland Clinic, 2022). Chronically elevated cortisol and epinephrine levels can result in adrenal fatigue. Adrenal fatigue is a term used to encompass the broad spectrum of symptoms that occur as a result of chronic stress and elevated cortisol levels, including fatigue, anxiety, disturbed sleep, and even digestive problems (Cleveland Clinic, 2022).
How to Address Chronic Stress
If you feel a lot of stress and pressure as it relates to work, one of the first and most effective strategies you can use to address chronic stress is to establish strong work boundaries. Truly, no job is worth your mental health. Setting boundaries can help protect your peace of mind and minimize stress outside of work hours. One simple yet effective boundary is to not check your work email/phone outside of your scheduled work hours. For some, creating a “closing practice” to signal the end of your workday can also be helpful. This could be as simple as listening to a particular song on your way home from work everyday, or enjoying some movement or a cup of tea after wrapping up your last video conference of the day.
While self-care is not a replacement for professional and community support, it does play an important role in emotional regulation and well being. Consider investing in self care practices that help you to really be present - some of my favorites include movement, mindfulness practices such as meditation or journaling, and unplugging from electronics (usually followed by a nature walk). Anything that allows you to enjoy the moment and take a step back from the hustle and bustle of everyday life can constitute self care. If you feel that your stress is running your life, it can be helpful to talk to a counselor or other mental health professional. They can help you develop coping tools and explore your options for navigating and reducing stress.
Regulating Cortisol Levels
If you’re experiencing symptoms of chronic stress and high cortisol levels, schedule an appointment with your doctor. They can use diagnostic testing to identify the root of the problem physiologically, and work with you to address your symptoms and improve your adrenal functioning. Below is a great list of supplements hand picked by our medical director, Dr. Sage Wheeler, to support proper adrenal functioning.
Dr. Sage’s Picks for Adrenal Support:
These are for those experiencing severe fatigue and have been tested to show they have low cortisol levels
Perfect for folks on the go, these convenient packs include Adrenal Support, Enhanced Ashwagandha, and Ultra Omega+CBD. The prepackaged style saves you the time and energy it would take to purchase & organize multiple supplement bottles
For those who are feeling tired and wired
This is for those with mild fatigue and trouble sleeping
Can increase free testosterone (great for both men and women)
For those with high cortisol levels
Best taken before bed
Reference
Cleveland Clinic . (2022). High estrogen: Causes, symptoms, dominance & treatment. Cleveland Clinic. Retrieved October 14, 2022, from https://my.clevelandclinic.org/health/diseases/22363-high-estrogen
Harvard Health Publishing. (2020, July 6). Understanding the stress response. Harvard Health. Retrieved October 14, 2022, from https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response