THE RELATIONSHIP BETWEEN CORTISOL, STRESS & PSYCHONEUROIMMUNOLOGY: Restoring Balance in a Dysregulated Mind & Body

Written by Marie T. Rogers, MPS, Ph.D., RYT

WE NEED TO STOP NORMALIZING

WIRED & TIRED

and INSTEAD

NORMALIZING

CHARGED & ENERGIZED

Cortisol is a glucocorticoid hormone that plays a fundamental role in the body. Produced and released by the adrenal glands, which are found on top of each kidney, this essential hormone has been labeled the "stress hormone" suggesting a negative connotation to its existence.

While yes, it's true, cortisol does rise in the body in response to stress (and that's actually a good thing), its recent and wide-spread connection to poor energy and illness (as we're seeing all over social media) is not due to its response to stress but more accurately to its extended and uninvited stay. Cortisol is needed to control metabolism, suppress inflammation, and regulate blood sugar, blood pressure and the sleep-wake cycle; however, endocrinologists would like to set the record straight that cortisol is not the enemy.

The goal for good health is not its elimination (or necessarily the reduction) of cortisol, as many today believe, but the balancing of it especially as it becomes dysregulated through a lifestyle expressed as "high- and chronic-stress." It's the prolonged and chronic exposure to stress that can negatively affect energy and well-being inviting a plethora of health challenges that include, but are certainly not limited to, a compromised immune system, weight gain, high blood pressure, and disruptions in sleep patterns. In the absence of self-care and healthy habits, your immune system will feel as if it is always having to play catch-up, creating a sense of urgency and stress. This is the premise of the health model of psychoneuroimmunology.

The immune system’s chief function is to prevent or limit infection, and as long as it’s running smoothly, we do not even know it’s there. It quietly and efficiently does its job recognizing and neutralizing harmful substances from the environment and fighting disease-causing pathogens and other bodily changes that can potentially lead to its permanent breakdown.

Without our immune system, we would have no way of fighting off these harmful invaders. Decades ago, it was believed the immune system operated within itself rather than as the well-integrated system in constant communication with the brain and nervous system that we now know it to be. Not only do these systems communicate, but each affects the other in profound ways. Their synergy is both staggering and powerful, and collectively coined psychoneuroimmunology, or PNI for short.

PSYCHONEUROIMMUNOLOGY is the intersection of three major components: PSYCHOLOGICAL, NEUROLOGICAL & IMMUNOLOGICAL.

While occasional stress and anxiety are normal parts of life, persistent and uncontrollable levels eventually become disabling. All of us experience periods of stress and anxiety, from time to time, as we journey through life.

Stress is meant to be temporary, but for many it has unfortunately morphed into a lifestyle. Initially, it was subtle. Over time, stress created habits that became counterproductive to good health and energy.

The building blocks of stress reduction as a “lifestyle” are self-care habits.

Self-Care is healthcare and habits are powerful. When behaviors fire together, they wire together in the brain. This theory eloquently expresses the power of our behaviors and how quickly they can become habits. Similar to ‘practice makes perfect’, we need to be mindful and cognizant of exactly what we’re practicing.

If we connect poor coping strategies to stress, such as over-eating, over-thinking (ruminating), or avoidance, then these neuronal patterns will strengthen. Without realizing it, we can easily fall into a pattern of perpetual stress and a lifestyle that is basically not supporting our energy levels, goals, higher plans, and purpose.

The same is true when utilizing effective coping strategies. When taking a calm, yet assertive action toward a crisis or problem, we strengthen our sense of self-efficacy, confidence, and resilience.

CORTISOL'S HARM TO THE BODY OCCURS WHEN ITS LEVELS REMAIN CONSISTENTLY HIGH TYPICALLY IN RESPONSE TO CHRONIC STRESS

To reset dysregulated cortisol levels, commit to a lifestyle that is in alignment with your mind, your brain, and your body. So, what are some healthy lifestyle habits you can adopt?

PRIORITIZE YOUR BREATH

Your breath is the foundation of life itself. Pay close attention to your breath, posture and breathing patterns. Too shallow? Deep? How you breathe creates electrical activity within the brain and the rhythm of your breath will affect your outlook and well-being. This will become especially relevant and evident when facing high stress circumstances.

Anxiety can spike when breathing patterns

remain shallow for long periods of time.

Box, or square breathing, helps to reduce stress and increase focus. Widely used by special forces, corporate leaders, professional athletes, and others in high stress/high performance careers due to its availability and efficacy, it is highly recommended that you become familiar with this powerful practice.

Click here to learn how to access this breath —> THE POWER OF BOX BREATHING

SPEND TIME WITH YOUR FURRY BUDDY

Spending time with pets has been linked to reduced levels of stress and anxiety due to changes in cortisol levels. Having a pet nearby can have a calming effect on your brain and body. Your furry friends are great for your health and if your furry friend is a dog, then you in all likelihood have an immediately available walking companion. Your dog needs exercise and activity and so do you! This is a great segue to —>

MOVE YOUR BODY

Some hear the word "exercise" and get excited. Most, however, do not. If you fall into the latter group, then reframe the word and just refer to it as moving your body.

Physical activity stimulates the release of endorphins which can increase levels of serotonin. These help to bring restoration to the body. A good workout does not have to involve a 1-hour weight lifting session or a 5-mile beach run. It can be as simple as performing a few sit-ups and push-ups, or a short walk around your neighborhood or a nearby park. A 20-minute stretch can be so restoratively soothing to both your mind and muscles. Make this easy on yourself. Brainstorm activities you enjoy. What appeals to you? How do you like to move and connect with your body? Start there.

GET SOME SUNLIGHT & CONNECT WITH NATURE

Our modern world through present-day conveniences has us spending so much time in climate-controlled, indoor settings surrounded by artificial lighting and recycled air that although it may feel more comfortable, it cannot be how we live each day, 24 hours per day. Our brain, mind, body and soul crave fresh air and sunshine.

Responsible exposure to sunlight can be both an energy and mood boost due to sunlight's ability to enhance serotonin and regulate cortisol production. This combination is a major stress-buster. Spending time outdoors and connected with nature, especially during the morning hours, calms the nervous system and can help bring balance to an unbalanced lifestyle.

CONNECT WITH OTHERS

Positive social interactions and meaningful relationships increase feelings of well-being, improve mood and lower stress levels. When we hang around supportive and loving friends and family, we feel good and create wonderful memories to reminisce upon in the years to come.

If you're feeling as if you've become too isolated or lonely and are having trouble connecting or making friends, then click here—> ARE WE BECOMING TOO ISOLATED & LONELY?

MANAGE THE CLUTTER

We tend to think better, feel better and do better in an environment that is neat and organized as opposed to one with a lot of visual noise. Research supports the effects on cortisol in response to the visual cortex scanning clutter and disorganization.

Visual noise is a distraction that divides our attention and makes it more difficult to think clearly.

Decluttering your living and/or work space can deliver immediate calming effects. In addition, increased focus and productivity and decreased anxiety and procrastination usually follow. Try this out for yourself. Use the Pomodoro technique, which is to set a timer for 25 minutes, and quickly organize anything. This can be your desk, a closet, a junk drawer, etc. Once done, ask yourself how you're feeling. If you have additional time, re-set the timer for another 25 minutes and go.

COLOR

Yes, color; just like you did when you were a young child. The emerging field of neuroaesthetics is a big promotor of the benefits of coloring, whether your coloring project is of beautiful designs such as landscapes, animals, flowers or mandalas, the therapeutic benefits of coloring cannot be overstated.

This is a hobby that does not require a lot of time or money; an adult coloring book and markers, pencils or crayons and you are good to go. The act of coloring grounds you into the present moment; therefore enhancing mindfulness and helps to distract from negative thoughts and emotions. There is also the added benefit of a feeling of accomplishment once your coloring page is completed. It's fun, easily accessible and a great way to bring relaxation and calm to your life.

PRACTICE GRATITUDE

The practice of gratitude shifts your focus to abundance; to the goodness and fullness of your life. The gains are made even with just a slight movement toward appreciation. Research has confirmed that a regular gratitude practice positively correlates with an overall self-rating of life satisfaction. Each day, think about or capture in writing at least 3 things for which you are grateful.

The list of self-care and energy renewing activities that help bring balance to a dysregulated life and body do not end here.

Other activities such as

practicing yoga
meditating
journaling
listening to soothing sounds & music
engaging in a hobby

are ALL acts of self-care and helpful in reducing the ill effects of chronic stress.

You can also add relaxation techniques such as progressive muscle relaxation and guided imagery and soon you should experience living in a calmer mind and body; one that feels both peaceful and energized.

The information presented in this blog is intended for general knowledge and is not a substitute for medical advice or treatment. As with most things in life, there isn't a magic pill or "cure-all" but there are strategies to help regain control of your life.