Cortisol and Mental Health: What To Know About the “Stress Hormone”
You’ve probably heard of cortisol being called the stress hormone — and that phrase alone is enough to make anyone’s blood pressure tick up a notch.
But cortisol isn’t the enemy. It’s a built-in part of how your body keeps you alive, alert, and balanced.
The problem comes when that balance gets thrown off — when stress stops being temporary and starts feeling like the background noise of your whole life.
Let’s break down what cortisol actually does, how it connects to your mental health, and what you can do to keep it in check (spoiler: the answer to keeping stress under control probably isn’t the viral “cortisol cocktail” that may have helped you find this blog).
What Is Cortisol?
Cortisol is a hormone produced by your adrenal glands — small, triangular organs that sit on top of your kidneys. It’s part of the body’s stress response system, working alongside adrenaline to help you handle challenges.
When your brain senses stress, it signals your adrenal glands to release cortisol. The result: your heart rate increases, your blood sugar rises, and your body becomes more alert and ready to act. In short bursts, that’s healthy.
The issue isn’t cortisol itself — but chronic elevation of cortisol can lead to or add to health problems.
When cortisol levels stay high for too long, your body and mind don’t get a break from “fight-or-flight” mode. That’s when it starts affecting mood, energy, and even long-term mental health.
Cortisol and Mental Health: The Connection
Cortisol affects nearly every part of the body, including the brain.
It influences mood regulation, motivation, and fear responses — all crucial components of mental health.
Here’s a quick comparison of short-term vs. long-term cortisol effects:
When cortisol is balanced:
You feel energized and alert in the morning.
Your body recovers smoothly from daily stress.
You experience stable focus, motivation, and mood.
When cortisol stays high too long:
You may feel anxious, wired, or irritable.
Sleep becomes harder to get or less restful.
You experience fatigue or “brain fog.”
You might crave sugar, salt, or caffeine to self-regulate.
Over time, high cortisol levels can contribute to depression, anxiety, and burnout.
At Building Resilience Counseling Services, we often remind clients that stress itself isn’t always bad — but unprocessed stress can quietly reshape how your body and brain function.
What Causes High Cortisol?
A few common factors can send cortisol into overdrive:
Chronic stress – whether from work, finances, or relationships.
Sleep deprivation – your body never gets the message to power down.
Poor nutrition – skipping meals or eating ultra-processed foods keeps your body on edge.
Overexercising or under-recovering – yes, too much exercise can stress the system.
Unresolved emotional distress – the mind-body connection is real, and ongoing emotional strain can keep cortisol elevated.
The Viral “Cortisol Cocktail” — Does It Work?
If you’ve scrolled TikTok lately, you may have seen influencers mixing orange juice, salt, and electrolytes into a so-called “cortisol cocktail.” The idea is that it replenishes minerals depleted by stress and balances cortisol.
While hydration and electrolytes can help with fatigue or dehydration, there’s little scientific evidence that this drink directly lowers cortisol. It’s not harmful for most people, but it’s not a cure-all either.
In reality, cortisol balance takes more than a morning drink — it’s built on daily habits that support your body’s natural rhythm.
How to Naturally Support Healthy Cortisol Levels
The good news? You can help your body regulate cortisol with small, sustainable changes, including dietary changes to improve cortisol.
Prioritize consistent sleep. Cortisol naturally peaks in the morning and drops at night — honoring that rhythm helps your body reset.
Eat balanced meals. Foods rich in magnesium, omega-3s, and antioxidants (like leafy greens, salmon, berries, and nuts) support nervous system health.
Move your body — gently. Walking, yoga, and moderate exercise lower cortisol without overtaxing your system.
Limit caffeine and alcohol. Both can spike cortisol or interfere with sleep quality.
Practice emotional processing. Journaling, therapy, or even short check-ins with yourself help discharge emotional stress before it builds up.
Seek connection. Time with supportive people has been shown to lower cortisol and improve resilience to stress.
Even 10 minutes of quiet time, deep breathing, or stepping outdoors can signal to your body that the threat has passed — and it’s safe to relax.
When to Get Help
If you feel “stuck” in stress mode — exhausted, overwhelmed, or constantly on edge — that’s a sign your system might need more support.
Chronic high cortisol isn’t always just about stress. For some, it’s often tied to emotional overload, trauma, or burnout that needs space to be processed.
A therapist can help you understand how your body’s stress response interacts with your mental health and guide you toward tools that build resilience from the inside out.
Ready to take the next step?
At Building Resilience Counseling Services, we offer free consultations to help you explore whether therapy could support your journey to a calmer, more balanced life. You don’t have to navigate stress alone — let’s take the next step together.
Schedule your free consultation here.
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