Your Body on Stress: What Cortisol Is and How to Calm It

We all feel stressed sometimes. Whether it’s school, work, relationships, or just a busy week—stress shows up in the body whether we notice it or not. But did you know that when you're stressed, your body releases a hormone called cortisol?

Cortisol is often called the “stress hormone.” It helps your body react to danger or pressure. If you’ve ever felt your heart race, your mind spin, or your stomach get tight during a stressful moment, that’s cortisol doing its job. It gives your body a quick burst of energy so you can deal with what’s happening.

But here’s the problem: when stress sticks around, so does cortisol. And too much cortisol over time can wear your body down.

What Too Much Cortisol Can Do:

• Disrupt your sleep

• Make you feel more anxious or moody

• Cause cravings for sugar or salty snacks

• Weaken your immune system

• Make it harder to build or keep muscle

Your body wants to get back to balance after a stressful moment—but it needs the right tools to process and clear that extra cortisol. That’s called cortisol metabolism.

How to Help Your Body Metabolize Cortisol:

Your body naturally breaks down cortisol in the liver and kidneys, but you can support that process with small, powerful daily habits:

1. Move Your Body

Exercise helps burn off excess cortisol. Even a walk or a short strength workout can help your body feel safer and more in control.

2. Eat Whole Foods

Your body needs protein, healthy fats, and fiber to keep blood sugar steady. When your blood sugar is balanced, cortisol doesn’t spike as easily.

3. Sleep Enough

7–9 hours of quality sleep gives your body the time it needs to reset and repair. This is when cortisol levels naturally go down.

4. Breathe or Meditate

Slow, deep breathing tells your brain: “I’m safe.” This signals your body to lower cortisol levels and shift into rest mode.

5. Laugh and Connect

Joy and connection can lower cortisol just as powerfully as a workout. Talk with a friend, listen to music you love + dance it out, or do something that makes you laugh.

Final Thoughts

Stress is normal. Cortisol is helpful. But when life doesn’t slow down, it’s important that you do.

At Behanem, we don’t just build strong bodies—we build strong minds and balanced systems. Because strength isn’t just about lifting heavy. It’s about listening to your body and giving it what it needs to heal and thrive.

Prioritizing joy + connection in real life is just as important as healthy food choices and exercise!