Definition: The hormone released in the body during times of stress.
Insight: Cortisol is the first level of our fight or flight response, when we feel potential danger. It is responsible for our feelings of stress and anxiety, including those we feel at work.
Insight: Cortisol is released when we feel alone and vulnerable. In contrast, oxytocin is released when we are around others we feel safe with.
Insight: Cortisol inhibits the release of oxytocin, the chemical responsible for empathy, so when we are stressed we find it difficult to be concerned about others.
Insight: Cortisol increases aggression, suppresses sex drive, and turns off 'non essential' functions including digestion, growth, and our immune system.
Insight: When we have a stressful work environment, we are more prone to illness.
Insight: Cortisol helps to regulate blood pressure, inflammation, blood sugar, thyroid function and more. When cortisol is persistently released, these systems do not function correctly.
Insight: When blood sugar is low cortisol is released to raise it up, but excess cortisol can lead to irritability (making people 'hangry').
Insight: Persistent stress keeps cortisol elevated. Diet can also keep cortisol elevated: eating inflammatory foods, and nutrient deficiency.
Insight: Regularly drinking black tea can reduce cortisol levels.
Insight: Improving magnesium levels can reduce cortisol.
Definition: A stress hormone involved in our natural fight or flight response to perceived threats.
Insight: Normative stress helps out body grow and adapt.
Insight: Chronic stress continuously releases cortisol into our body. Our immune system then sends chemicals throughout the body that causes inflammation, leading to increased risk of autoimmune diseases including heart disease and cancer.
Insight: Once we have handled perceived threats, our body will return to balance, and cortisol is reduced. This does not happen if our mind 'gets in the way'.
Insight: Cortisol is released when you experience stress.
Insight: If stressors remain in the forefront of your thoughts, high cortisol levels are retained.
Insight: Doing something artistic or creative can reduce cortisol.
Insight: Being outside in nature reduces stress and cortisol levels.
Insight: Stress is the body's natural response to potential danger. Cortisol is released to get the body 'charged up' to face challenges. This is a natural and healthy response when we used to live in hostile environments.
Insight: Constant notifications and reminders can be perceived as threats that need to be dealt with by releasing lower levels of cortisol. Low doses of cortisol released regularly can harm the body.
Insight: When you experience stress your heart rate increases and you release cortisol.
Insight: Taking a cold shower activates your vascular system. Within 10 days of taking cold showers, your resting heart rate drops significantly, meaning less stress.
Principle: Take cold showers.
Definition: The stress hormone.
Insight: Clutter at home can trigger cortisol in our body.
Principle: Clean your desk (and home) each night before going to bed - it will help focus you in the morning.
Insight: Cortisol rises with uncertainty. [Example of marines] upon hearing about an imminent attack - cortisol levels drop because they had a plan of attack, and were use to fighting conditions.
Insight: If you are exhausted but unable to sleep, high cortisol levels could be a factor.
Insight: Cognitive Defusion - the process of externalising and 'defusing' difficult emotions or potential situations - and the routine of creating anticipation, hopefulness, and optimism can help lower cortisol, and stress. This can be done through the regular habit of asking ourselves questions to picture what the future might hold and how we might respond.
Insight: Scientists have found that people that meditate release significantly less cortisol, helping the body to deal with stress more effectively.
Insight: Frequent release of cortisol in the body can lead to heart disease, diabetes, cancer, and depression.
Insight: Mindfulness practice improves physical and mental health: including improving cortisol levels - reducing anxiety, depression and emotional reactivity.
Insight: Laughter can boost immunity, and lower blood pressure and cortisol.
Insight: Moderate exercise is like stress training - it releases cortisol and adrenaline, and the body reacts to regulate these.
Insight: Deep breaths reduce the production of cortisol.
Key Insights & Principles
Physical & Mental Health
Cortisol is released in the body during times of stress as part of our fight or flight response.
Frequent or persistent release of cortisol in the body can lead to health issues including heart disease, diabetes, cancer, depression.
Persistently high cortisol levels can be caused by: feeling alone, poor diet, clutter in the home, uncertainty.
Lowering cortisol levels can be achieved by: laughter, art and creativity, meditation, cold showers, walking in nature, time with friends and family, black tea and magnesium.
Take cold showers.
Exercise regularly.
Eat well.
Engage in creative pursuits.
Spend time in nature, with family and friends.
Practice externalising fears and then defusing them by creating response strategies.
