Cortisol 101: Why It Spikes, What It Does & How to Manage It

Social media has made most of us aware of cortisol—lately, it's been blamed for everything from weight gain to brain fog. But what is cortisol, why is it important, and what happens when it's elevated long-term?

What is Cortisol?

Cortisol is a steroid hormone produced by your adrenal glands. Its job is to:

• Regulate your sleep/wake cycle

• Manage how your body uses sugar for energy

• Reduce inflammation

• Regulate blood pressure

Cortisol is supposed to spike during acute stress—triggering a blood sugar surge that gives your body the energy it needs to handle a crisis. It's also naturally elevated in the morning to help you wake up and get moving.

In short: cortisol isn't the enemy. It's essential.

The Problem? Imbalance.

Your body needs cortisol balance. Too much or too little creates problems.

When cortisol is too LOW:

• Chronic fatigue

• Low blood pressure

• Unintentional weight loss

• Loss of appetite

When cortisol is too HIGH (chronically):

• High blood pressure

• Weight gain (especially around the midsection and face)

• Elevated blood sugar

• Long-term bone density loss (osteoporosis)

What Triggers Cortisol Spikes?

One of cortisol's main triggers is stress—the kind that puts you into fight-or-flight mode.

In 2026, that doesn't just mean running from a bear. It can mean:

• Scrolling social media

• Reading the news

• Learning what happened globally in the 12 hours since you last checked your phone

We can't escape the barrage of terrifying, horrifying, and stressful information. And our bodies respond the same way they would to a physical threat—with cortisol.

The issue isn't the spike. It's the constant elevation.

How to Manage Chronic Cortisol Elevation

The answer isn't to eliminate stress (impossible). It's to manage it and give your body the tools it needs to recover.

Prioritize these:

1. SLEEP
   Your body regulates cortisol during sleep. Poor sleep = dysregulated cortisol.

2. EXERCISE
   Move your body in a way that brings you joy—not punishment. Walking, dancing, swimming, yoga—whatever feels good.

3. STRESS MANAGEMENT
   Reduce external stressors where possible. When you can't, activate your parasympathetic nervous system (rest-and-digest mode) through breathwork.

4. CONNECTION & JOY
   Spend time laughing with friends. Create something beautiful. Do things that remind you life isn't just a crisis feed.

Breathwork Tools to Activate Your Vagus Nerve

When you can't control the stressor, you can control your body's response.

• Dragon Breathing:
  Watch tutorial

• Square (Box) Breathing:
  Learn the technique

Both techniques stimulate your parasympathetic nervous system—the part responsible for calming your body down after stress.

The Bottom Line

Cortisol isn't the villain. It's a critical hormone doing its job.

The problem is living in a state of constant activation—where your body thinks every news alert is a life-threatening emergency. You can't control the world. But you can control your sleep, movement, breathwork, and the space you create for rest.

Your nervous system will thank you.

Need support managing chronic stress or pain?
Our team at Connecta Health can help you address the physical impacts of prolonged stress.