If cortisol is constantly released, it has a negative effect on the psyche. There are various options to counteract this.
Cortisol: Effect on the psyche
Cortisol is also known as the “stress hormone.” It is released by the adrenal glands in response to stress and plays an important role in the so-called “fight-or-flight” mechanism. Its effects on the psyche and well-being depend largely on how much and how long it is present in the body.
- In acute stressful situations, cortisol can increase alertness and improve reaction time. It increases the ability to concentrate on the immediately threatening situation. In the short term, it can also help store information more efficiently. This is useful when you need to react quickly to dangers.
- In normal amounts, cortisol helps to prepare the body for stressful situations, mobilize energy reserves and regulate the day-night rhythm. It supports a balance that is necessary to deal healthily with challenges and emotional fluctuations.
- Chronic high cortisol levels are often associated with increased levels of anxiety. Prolonged stress, which leads to persistently elevated cortisol, can lead to a feeling of constant alertness, which increases anxiety.
- Long-term elevated cortisol levels are associated with depressive symptoms. People with chronically high levels of stress are more likely to experience negative feelings, exhaustion, and hopelessness.
- Chronic high levels can lead to problems with memory and concentration. In particular, the hippocampus, an area of the brain that is responsible for learning and remembering, is affected by long-term cortisol release.
- Cortisol influences the sleep-wake rhythm. A value that is too high, especially in the evening, can make it difficult to fall asleep and lead to sleep disorders. Lack of sleep, in turn, increases stress and increases cortisol production, which can trigger a vicious cycle.
This is what you can do to combat the negative consequences
There are a variety of measures available to counteract the negative effects of chronically elevated cortisol and support mental health.
- Methods like Meditation, Mindfulness exercises, progressive muscle relaxation and deep breathing can lower cortisol levels. Regular relaxation exercises help to reduce stress and bring the body back into balance.
- Yoga and Tai Chi combine physical exercise with mindfulness and deep breathing, which has been shown to reduce cortisol levels and promote emotional well-being.
- Moderate exercise like Go for a stroll, To swim or Ride a bike can help reduce cortisol. However, intense physical activity should not be overdone, as excessive exercise can also increase cortisol levels.
- Time in nature spending time, such as taking a walk in the woods (also known as “forest bathing”), can lower cortisol and improve mood.
- A regular sleep-wake rhythm is important for regulating cortisol levels. Avoid caffeine in the evening, reduce screen time before bed, and create a calm sleep environment.
- Ritual such as a warm shower, reading, or calming music can help prepare the body for sleep and lower cortisol.
- A nutrient-dense diet rich in fruits, vegetables, whole grains and healthy fats supports overall well-being. Certain foods like dark chocolate, green tea, Omega-3 fatty acids (in fish such as salmon) and Probiotics (e.g. in yogurt) have positive effects on cortisol levels.
- Time with family and friends spending time can increase well-being and reduce stress. Social support has been shown to have a positive effect on cortisol levels.
- Taking time for things that bring you joy, like Hobbies or creative activitiescan help lower cortisol and promote emotional well-being.
- Exercises where you focus on positive aspects of life (e.g. a “gratitude journal”) can help reduce stress and improve psychological well-being.
- Effective time management and that Setting clear boundaries at work and in private life are important steps to avoid excessive demands and chronic stress.
- Laugh proven to reduce cortisol levels and promote a relaxed and positive mood. It's worth planning time for funny films, books or sharing a laugh with friends.
- If the stress becomes too overwhelming or develops into an anxiety disorder or depression, you should professional psychological help seek. Therapeutic approaches such as cognitive behavioral therapy or talk therapy can help improve stress management.