If you’re reading this, chances are you’re feeling overwhelmed, juggling a million things and barely finding time to breathe. Guess what? You’re not alone.

I’ve been there too. Imagine it’s 2010, it’s been one year since my sister died and my nephews are in our care. I’m in charge of a gaggle of children aged 7, 6, 5 and 2. I’ve only ever imagined myself as a mother of 2 and with life feeling shattered, I am trying to find a way through. This is stressful, but it feels really different to the levels of stress I have felt in the past. In the past my stress had helped me find motivation, get up on stage and deliver that speech, do something I had never done before – literally perform at my best.

This was different. I was in a constant state of stress. No relief – spinning from one moment to the next.

Life can sometimes feel like a rollercoaster, and what hindsight has given me is the wisdom that it’s vital to understand what’s going on inside our brains and bodies when we’re constantly stressed.

What Is Stress?

Stress is that feeling of emotional or physical tension that hits us when we’re facing difficult situations. Whether it’s a tight deadline at work, managing family, or just the usual day-to-day hustle, stress is pretty much a part of life. But did you know there’s a science behind it? When you’re stressed, your body responds in various ways, and one major player in this response is a hormone called cortisol.

Meet Cortisol: Your Body’s Alarm System

Cortisol is often dubbed the “stress hormone.” Think of it as your body’s built-in alarm system – it helps you react to potential danger. When you perceive stress, your brain sends signals to your adrenal glands (tiny glands that sit on top of your kidneys), telling them to release cortisol. This hormone gets you into “fight-or-flight” mode, making sure you have the energy to either confront the stressor or run away from it. Sounds handy, right?

The Good, the Bad, and the Ugly of Cortisol

When properly balanced, cortisol plays an essential role in your body. It helps regulate your blood sugar levels, metabolism, and even reduces inflammation. However, chronic stress leads to a constant high level of cortisol, and that’s where the trouble begins.

The Good:

• Boosts your energy so you can respond to stress
• Keeps inflammation in check
• Helps control sleep and wake cycles

The Bad:

• Constant high cortisol can lead to weight gain, particularly around the belly
• It can mess with your immune system, making you more prone to illness
• Constant stress may lead to anxiety, depression, and other mental health issues

The Ugly:

• Over time, elevated cortisol can lead to serious health problems like heart disease and diabetes

How Stress and Cortisol Affect Women Differently

For us women, stress and cortisol can be particularly tricky. Our hormone levels are already fluctuating due to menstrual cycles, pregnancy, and menopause. Adding chronic stress into the mix can intensify these fluctuations, making us feel even more out of balance.

Taming the Stress Beast

Now that we’ve broken down the basics, let’s focus on what you can do to manage stress and keep cortisol levels in check.

Limit Exposure to Stressors

Reducing exposure to stressors can help maintain lower cortisol levels. Identify and manage sources of stress in your life. Implementing changes to help you say no when necessary and delegate tasks.

Move Your Body:

Exercise is a fantastic way to lower cortisol. Even a short walk can work wonders. Find an activity you love, whether it’s dancing, swimming, or yoga, and make it a part of your routine.

Practice Mindfulness:

Mindfulness techniques such as meditation, deep breathing, or even a few moments of quiet reflection can help. Apps like Headspace or Calm can be a great guide.

Prioritise Sleep:

Lack of sleep can raise cortisol levels. Aim for 7-9 hours of restful sleep. Create a sleep-friendly environment by making your bedroom cool, dark, and quiet.

Connect with Loved Ones:

Don’t underestimate the power of social support. Spend time with friends and family who lift you up and make you laugh. Human connection plays a big role in stress reduction.

Nourish Your Body:

Eating a balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins can help stabilize your mood and energy levels. Avoid excessive caffeine and sugar – they can spike cortisol.

Take Time for Yourself:

Whether it’s reading a book, dancing, laughing, being in nature, or pursuing a hobby, make time for activities that bring you joy and relaxation. Self-care isn’t selfish; it’s essential.

Life can be a whirlwind, but understanding how stress and cortisol affect our bodies is the first step toward managing it effectively. Take a deep breath, embrace small changes, and be kind to yourself. You are capable, you are strong, and with a bit of knowledge and self-care, you can conquer anything life throws your way.

Remember, you’ve got this!

Go gently, Mel xx