High Cortisol, Low Vibes- How Stress Hijacks Your Brain + What to Do About It
- thereawakenednurse
- Apr 22
- 8 min read
Updated: May 6
Heads up! Some of the links in this post are affiliate links. That means if you click and make a purchase, I may earn a small commission (at no extra cost to you). I’m an Amazon Associate and only recommend products I truly use and love.
Often called the “stress hormone,” cortisol is produced by the adrenal glands perched atop your kidneys. Think of cortisol as your body’s built-in stress manager. It helps regulate your metabolism, blood pressure, immune response, and circadian rhythm—and it gives you the energy boost you need in fight-or-flight situations. While it's essential for survival, chronic high levels—often due to prolonged stress or living in survival mode—can negatively impact your health. Although cortisol can initially help reduce inflammation, over time, this once-beneficial response can become harmful—disrupting your body’s balance when left unchecked.
Buckle up, this is a big read!
What Causes High Cortisol?
High cortisol levels can result from various factors, ranging from everyday stress to serious medical conditions. Here's a breakdown:
Primary Causes
Chronic Stress: Physical, emotional, or psychological stressors trigger your body’s fight-or-flight response, increasing cortisol production. Examples include work pressure, financial challenges, relationship conflicts, trauma, and caregiver fatigue.
Poor Sleep / Sleep Deprivation: Lack of quality sleep or irregular sleep patterns can significantly raise cortisol, especially
if restorative deep sleep is lacking. Night shift workers are particularly at risk.
Excessive Caffeine or Stimulants: I know... mention iced lattes or nicotine and someone’s catching hands. But the truth is, too much caffeine or regular use of stimulants can overstimulate your adrenal system and crank up cortisol levels when your body really doesn’t need the extra hype.
Overtraining/Intense Exercise: While moderate exercise reduces cortisol, excessive high-intensity exercise without proper recovery can raise cortisol long-term.
Poor Nutrition / Blood Sugar Imbalance: Skipping meals or consuming too many refined carbohydrates and sugars can spike blood sugar, triggering cortisol as a backup energy regulator. Nutrient deficiencies, especially in magnesium, vitamin C, and B vitamins, can also impair adrenal function.
Medical Causes
Cushing’s Syndrome: A rare but serious condition where your body produces too much cortisol, often due to a tumor on the adrenal or pituitary gland, or long-term use of corticosteroids.
Depression & Anxiety Disorders: Mental health conditions can create a chronic state of physiological stress, leading to persistently high cortisol levels.
Thyroid Disorders: Hypothyroidism or other endocrine imbalances can interfere with the hypothalamic-pituitary-adrenal (HPA) axis, indirectly affecting cortisol levels.
Medication-Induced High Cortisol
Certain medications can elevate cortisol levels, including:
Corticosteroids (e.g., prednisone, hydrocortisone)
Hormone therapy
Oral contraceptives
Certain antidepressants
What Happens with Chronically High Cortisol Levels?
When cortisol stays elevated for too long, your cells basically start acting like they’re stuck in survival mode. Over time, they become less sensitive to cortisol—kind of like zoning out during yet another Zoom or Teams meeting that should have an email—which throws off your immune response, messes with blood sugar regulation, and increases inflammation. This chronic stress response can damage tissues, disrupt hormone balance, and even slow down cell repair and growth—especially in your brain and gut.
When cortisol is consistently elevated, it can have both short-term and long-term effects on the body:
Physical Health Effects
Weight Gain: Especially around the abdomen (visceral fat).
High Blood Pressure: Cortisol constricts blood vessels, leading to hypertension
Weakened Immune System: Prolonged high cortisol suppresses the immune system, making you more prone to infections.
Digestive Issues: Cortisol can affect your digestive system, leading to problems like bloating, acid reflux, or IBS.
Sleep Disruptions: High cortisol levels, especially at night, can interfere with your ability to fall and stay asleep.
Increased Blood Sugar: Cortisol increases glucose production, contributing to insulin resistance and potentially leading to Type 2 diabetes.
Bone Health: Chronic high cortisol can reduce bone density and increase the risk of osteoporosis.
Fatigue: Paradoxically, while cortisol is part of your body’s "fight or flight" response, when it’s chronically elevated, it can lead to fatigue and exhaustion.
Body Pain: Chronically high cortisol levels can cause muscle tension and soreness from chronic tightness, and increased inflammation in your tissues. Chronic cortisol elevation can also mess with your brain’s pain regulation systems making you feel more painful than normal.
Mental and Emotional Health Effects
Anxiety and Irritability: High cortisol levels are linked to feelings of anxiety, nervousness, and irritability.
Mood Swings: Prolonged high cortisol can affect your brain chemistry and contribute to depression, mood swings, and difficulty managing emotions.
Memory and Cognitive Problems: Chronic cortisol elevation can impair brain function, affecting memory and cognitive performance.
How Cortisol and Your Brain Interact
When we experience stress, the brain signals the adrenal glands to release cortisol—a hormone that helps us stay alert and focused in the short term. While this response is helpful in moments of acute stress, problems arise when cortisol levels remain elevated over time. Chronic high cortisol can disrupt memory, emotional regulation, and decision-making by impacting key brain areas like the hippocampus, amygdala, and prefrontal cortex—clearly illustrating the deep connection between stress and brain health.
Prolonged exposure to high cortisol can also trigger systemic inflammation, which may damage tissues, including the brain. One critical player affected is Brain-Derived Neurotrophic Factor (BDNF), a protein essential for brain plasticity, mood regulation, and the growth and survival of neurons. Think of BDNF as brain fertilizer—it helps neurons grow stronger, form new connections, and adapt more efficiently, all of which are vital for learning and mental well-being.
Studies have shown that chronically elevated cortisol levels suppress BDNF, particularly in the hippocampus, an area critical for memory and emotion regulation. Low BDNF levels are associated with depression, anxiety, cognitive decline, and even neurodegenerative diseases like Alzheimer's. This demonstrates how chronic stress can literally change your brain structure and impair your memory, focus, and emotional resilience.
How to Raise BDNF and Lower Cortisol
Immediately- stress reduction.
I know, I roll my eyes anytime I read that or am told to “decrease any stress” from my life. Like if I could do that, I would have already done it. But, I do think it's worth mentioning that adding practices like yoga, meditation, journaling, or even participating in counseling can have a massive impact on raising BDNF and lowering cortisol.
Nature exposure/grounding works too, especially if you’re going for a walk or a hike. Not only is physical activity one of the most powerful BDNF boosters, but you can probably get some vitamin D and lower/regulate blood sugars while doing it.
Nutrition- Start adding these few things; they can work wonders:
Omega-3 fatty acids (e.g., from fish, flax, walnuts)
Curcumin (turmeric) [works best if combined with black pepper!]
Green tea (EGCG)
Blueberries and dark chocolate (antioxidant-rich foods).
Supplements- Some supplements that I have taken and have seen impressive results include:
Rhodiola Rosea: An adaptogen shown to lower cortisol. I take this for natural anxiety relief. When I take this, I really am in a state of ‘IDGAF’, without the effects of feeling sleepy or loopy.
Ashwagandha: This seems to be a magical adaptogen that knows just what your body and soul need upon consumption. This has been proven to help with stress reduction and improve BDNF.
Lion’s Mane: Something magical happens when this is paired with psilocybin; it also promotes nerve growth factor and may support BDNF on its own.
Magnesium: Magnesium has been proven to calm the nervous system and can act as a natural pain reliever, especially for muscle pain. It can also support BDNF. I like to take 500mg-1000mg at night as it helps me fall asleep and stay asleep. Be aware of how taking magnesium can affect your stomach.
As always, I recommend consulting with your doctor before including any supplements in your regimen, especially if you are already taking medication!
I have added direct links to each of the supplements listed above—just click the name of any product, and you will be taken straight to it on Amazon. I’ve personally used these for years and can confidently say they’ve made a real difference in my health and well-being. As an Amazon Associate, I earn from qualifying purchases, but I only share products I genuinely use and stand by.
The Takeaways (Too Long, Didn’t Read Recap)
Cortisol and BDNF are like the frenemies of your brain. Cortisol, in moderation, helps you handle stress, but when it's chronically elevated, it can suppress BDNF, leading to potential cognitive and emotional challenges. By managing stress, improving sleep, nourishing your body, and considering supplements, you can tip the scales back in your brain’s favor.
The goal isn’t to eliminate stress (because, hello—life), but to build resilience, create margin for rest, and support your brain like the powerhouse it is. Your neurons deserve better than survival mode. So whether you’re a burned-out nurse, a frazzled parent, or just running on iced coffee and vibes—know this: your brain can bounce back, and you don’t have to do it alone.
Breathe, rest (when you can), hydrate, and keep going. You’ve got this!
References
American Psychological Association. (2021). Stress in America™ 2021: A national mental health crisis. https://www.apa.org/news/press/releases/stress/2021/report
Mayo Clinic. (2022). Cortisol test. https://www.mayoclinic.org/tests-procedures/cortisol-test/about/pac-20384933
Zaletel, I., Filipović, D., & Puškaš, N. (2017). Chronic stress, hippocampal plasticity and BDNF. Psychiatria Danubina, 29(Suppl 3), 345–352. https://pubmed.ncbi.nlm.nih.gov/29375876/
Molendijk, M. L., et al. (2011). A systematic review and meta-analysis on the association between BDNF levels and depression. Biological Psychiatry, 70(4), 311–317. https://doi.org/10.1016/j.biopsych.2011.01.032
Helpful Resources
On Cortisol:
Dr. Daniel Amen – The Truth About Cortisol and Stress
Dr. Daniel Amen is a renowned psychiatrist, and in this video, he talks about how cortisol affects the brain and body, particularly in terms of chronic stress.
The Science of Stress and How It Affects Your Brain | TEDxUniversityofNevada | Kelly McGonigal
A TEDx talk by psychologist Kelly McGonigal, explaining how stress and cortisol impact the brain and what you can do about it.
What is Cortisol and How Does it Affect Your Body? | DocMikeEvans
A well-explained video by Dr. Mike Evans about cortisol's effects on the body and its role in stress.
On BDNF:
Brain Derived Neurotrophic Factor (BDNF) | Dr. Andrea R. L. van der Gucht
This video explains BDNF, how it supports brain plasticity, and how lifestyle factors influence its levels.
How to Boost Your BDNF for a Better Brain | Dr. Andrew Huberman
Dr. Andrew Huberman, a neuroscientist at Stanford, explains how to boost BDNF through exercise, nutrition, and other lifestyle changes.
The Role of BDNF in Depression | Dr. David J. Kupfer
Dr. Kupfer, a psychiatrist, discusses the role of BDNF in depression and how it impacts mental health.
Podcasts
On Cortisol:
The Mindful Kind Podcast | "Stress & Cortisol: How Your Body Reacts to Stress"
Hosted by Rachael Kable, this podcast episode explains how cortisol works in the body and provides tips for managing stress.
The Psychology Podcast | "The Science of Stress: Why You Should Embrace Stress" with Kelly McGonigal
Kelly McGonigal, who also gave the TEDx talk mentioned earlier, discusses how stress affects our health, and ways to embrace it for better well-being.
FoundMyFitness | "Cortisol, Stress, and Its Impact on Metabolism" with Dr. Rhonda Patrick
Dr. Rhonda Patrick delves into cortisol's role in metabolism, aging, and chronic health issues.
On BDNF:
Huberman Lab Podcast | "BDNF: Brain Health & Mental Performance"
Dr. Andrew Huberman’s podcast episode on BDNF, explaining how to optimize your brain’s neuroplasticity and resilience.
The Life Stylist Podcast | "How to Boost Your BDNF with Neuroscientist Dr. Andrew Huberman"
Another episode by Dr. Huberman where he shares ways to increase BDNF and improve brain function through lifestyle changes.
The Mental Health Foundation Podcast | "Understanding Brain-Derived Neurotrophic Factor (BDNF)"
This episode explores BDNF’s crucial role in mental health and neuroplasticity, particularly in relation to depression and anxiety.
This explains so much! We live in such a high stress world, no wonder everyone has health issues!