Feeling chronically stressed or anxious? You’re not alone.
The Pervasiveness of Stress
Let’s put it into perspective:
Stress costs U.S. businesses roughly $300 billion per year and accounts for 90% of doctor visits.
84% of U.S. adults report feeling stressed at least once in a two-week period (APA, 2022).
Nearly 20% of adults experience an anxiety disorder annually—over 30% will face one at some point (NIMH).
50% of Americans feel stressed every single day (Gallup).
Chronic stress (and the sustained release of cortisol) takes a serious toll on mental, emotional, and physical health.
Cortisol — The Silent Killer
So, what exactly is cortisol?
Cortisol — often dubbed as the “stress hormone” — is made in the adrenal glands and is released when the pituitary gland detects stress.
When your adrenal glands are functioning optimally, you will receive a healthy dose of cortisol and DHEA-S to manage your body’s stress response.
This hormone is regulated by the autonomic part of your nervous system, which has two crucial parts – sympathetic and parasympathetic.
Both are vital for human survival, but balance is key for optimal health.
Here’s what happens:
As a stress hormone, cortisol helps you evaluate a threat, triggering the fight or flight response.
In response to a threat, adrenaline is released, leading to increased heart rate, tightness of the chest, pupil dilation, and blood glucose release.
It also shuts down the digestive system and puts you on high alert, which can affect sleep.
After the immediate threat, cortisol helps sustain the body for ongoing vigilance.
When stress subsides, cortisol levels decrease.
This “rest and digest” parasympathetic nervous system is absolutely critical for digestion, mood, and sleep rhythms.
If you’re constantly stressed (and experiencing a low-grade chronic stress), then the “go go go” fight-or-flight sympathetic system will always be HIGH and will completely override the parasympathetic nervous system, which will lead to chronically elevated outputs of cortisol.
This may lead to various health issues, including stress, anxiety, nervousness, insomnia, and fatigue.
Chronically high cortisol levels will also interfere with its other vital bodily functions, such as:
Aiding in stress response
Controlling blood sugar and blood pressure
Mitigating inflammatory mediators
Regulating metabolism, glucose, and insulin release
Countering allergies
Converting proteins into energy by increasing amino acids in the bloodstream
This can lead to a myriad of adverse reactions throughout your entire body, such as:
Increased inflammation
Impaired cognitive function
Digestive issues
Impaired sleep (more specifically, difficulties falling asleep and staying asleep and a “tired and wired” feeling)
Weakened/suppressed immune function
Decreased bone density
Muscle loss
Increased blood pressure, heart rate, and risk of cardiovascular disease
Weakened metabolism, leading to increased lipid levels of blood fats and malabsorption of minerals
Decreased insulin sensitivity and increased risk of insulin resistance and diabetes
Abnormal weight gain
Hormonal imbalances, irregular periods, and PMS symptoms
Thyroid irregularities
If you want to check your cortisol levels, I highly recommend using Function Health (MSWIDLER10 to skip the waitlist).
5 Free, Science-Backed Tools To Keep Stress Levels In Check
When stressors piles up, here are 5 free, science-backed tools to keep your stress levels in check.
MINDFULNESS / MEDITATION
Start with 5–20 minutes of silence or guided meditation each morning.
By focusing on the present and observing thoughts without judgment, you can cultivate calm, peace, and clarity. Apps like Open (MEGHAN30 for 30 days free) offer great guided meditation and mindfulness practices for beginners.
NATURE WALKS
Time outdoors is therapeutic. Walking, hiking, or grounding in nature reduces stress, improves mood, and resets the nervous system.
JOURNALING
Writing helps process emotions and bring clarity. Try:
Gratitude Journaling — List 3 things you’re grateful for daily to shift focus from stress to positivity.
Morning Pages — Free-write three pages each morning to clear mental clutter and boost creativity.
BREATHWORK
Two simple techniques that work anytime, anywhere are:
Box Breathing — Breathe in, hold, exhale, and hold again for four counts each.
Physiological Sigh — Inhale twice through your nose, then exhale slowly through your mouth. Repeat.
Again, apps like Open (MEGHAN30 for 30 days free) offer great guided breathwork for beginners. I also love this introductory 11-minute video by Wim Hof.
EXERCISE
Movement — like stretching, dancing, walking, hiking, yoga, or strength training — releases endorphins, lowers cortisol, and reduces stress naturally.
Incorporate just one of these into your routine this week, and notice the shift.
What’s your go-to stress management tool? Let me know in the comments.
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