Cortisol and Anxiety: Understanding the Link and Managing Morning Stress

If your Instagram feed is anything like mine, you've likely seen an increase in content around cortisol and its impact on mental health. While much of the content focuses on outward appearance, it's crucial to understand how cortisol levels can affect your emotional well-being, particularly in relation to anxiety and depression. In this post, we'll dive into what cortisol is and how it may affect you and explore practical ways to decrease cortisol levels for improved mental health.

Understanding Stress and Cortisol

Cortisol, often referred to as the "stress hormone," is released by your adrenal glands in response to fear or stress. When cortisol levels rise, it prepares your body for action, causing your heart to beat faster, which can lead to feelings of jitteriness or anxiety.

Many clients come into therapy sessions expressing variations of the phrase "I'm so stressed." Stress is a state of mind that involves brain and body interactions, and it differs among individuals based on life events and daily pressures. While stress often carries a negative connotation, it's important to recognize that it is neither inherently good nor bad. Stress is a natural occurrence and can even be helpful in certain situations.

However, it's crucial to distinguish between chronic stress and manageable stress. Chronic stress, which is linked to anxiety disorders, depression, PTSD, and dementia, can be highly damaging to mental health. On the other hand, manageable stress, or eustress, can be short-term and challenging but ultimately helps you grow and develop resilience.

Cortisol and Morning Anxiety: The Connection

Research has shown that cortisol levels are highest in the morning, which can lead to waking up feeling anxious or experiencing morning anxiety without a clear understanding of the cause. This biological response is triggered by the cortisol awakening response, making cortisol a primary contributor to morning anxiety symptoms.

It's important to remember that anxiety, like any other emotion, serves a purpose. Emotions are conversations your body is trying to have with you. Anxiety acts as an overly cautious voice, ultimately aiming to keep you safe and productive. The key is to learn how to befriend anxiety, combat morning anxiety, and lower cortisol levels for better mental health.

Procedures to Reduce Cortisol and Manage Morning Anxiety

Implement a Mindful Morning Routine

Introduce and maintain a mindful morning routine that includes practices such as prayer, meditation, or breathing exercises. These activities can help calm your mind and body, reducing cortisol levels and easing anxiety symptoms.

Box Breathing, also known as square breathing, is a simple yet effective technique for regulating your nervous system. It can be done virtually anywhere, and just thirty seconds of practice can yield noticeable results. Here's how to do it:

Step 1: Breathe in, & count to four slowly.

Step 2: Hold your breath for 4 seconds.

Step 3: Slowly exhale for 4 seconds.

Step 4: Hold your breath for 4 seconds.

Repeat this process until you feel re-centered and more relaxed.

Practice Helpful Worry Techniques

Journaling or using the notes app on your phone can be incredibly useful when feeling overwhelmed by anxiety and high cortisol levels. When expressing your emotions, start with phrases like "I notice that I am experiencing the emotion of X" instead of saying "I am anxious." This subtle change in language helps create separation between you and the emotion, reinforcing that anxiety is something you're experiencing rather than a defining characteristic.

Focus on What's in Your Control

To set yourself up for success and reduce morning anxiety, try prepping the night before. One effective technique is a mind dump, where you jot down everything on your mind before going to bed. This can include tasks broken down into small steps, thoughts on earlier conversations, or acknowledging anything else that might keep you up at night. By getting these thoughts out of your head and onto paper, you can help lower cortisol levels and promote better sleep, which in turn can reduce anxiety and improve mental health.

Engage in Mindful Movement

Movement is a powerful tool for managing stress, reducing cortisol levels, and alleviating symptoms of anxiety and depression. Aim to incorporate at least 30 minutes of mindful movement activity into your daily routine. This can include activities like walking, jogging, cycling, swimming, or even dancing. Regular movement helps lower cortisol and releases endorphins, the body's natural mood boosters, promoting feelings of well-being and reducing anxiety.

Prioritize Quality Sleep

Getting enough restful sleep is crucial for regulating cortisol levels and managing anxiety. Establish a consistent sleep schedule, aiming for 7-9 hours of sleep per night. Create a relaxing bedtime routine that helps you unwind, such as reading a book, taking a warm bath, or practicing gentle stretching. Avoid screens (phones, tablets, televisions) at least an hour before bed, as the blue light emitted can disrupt your natural sleep-wake cycle and increase cortisol levels.

Cultivate Supportive Relationships

Strong social connections play a vital role in managing stress, reducing cortisol levels, and promoting mental well-being. Surround yourself with supportive friends and family members who uplift and encourage you. Engage in regular social activities, whether it's meeting for coffee, going for walks together, or participating in a shared hobby. Don't hesitate to reach out for help when needed, whether it's to a trusted friend, family member, or mental health professional.

By implementing these strategies and prioritizing self-care, you can effectively manage morning anxiety, reduce cortisol levels, and improve your overall mental health. Remember, it's a journey, and progress takes time. Be patient with yourself and celebrate the small victories along the way. With consistent effort and a commitment to your well-being, you can overcome the challenges posed by high cortisol and anxiety, fostering a more balanced and fulfilling life.