As mothers, it often feels like we are carrying the weight of the world on our shoulders. From sleepless nights to the constant demands of children, work, and household responsibilities, our lives are full of daily stressors. What many of us don’t realize is the profound effect that these stressors have on our bodies, specifically through the hormone cortisol.
When you’re under stress, your body triggers the release of cortisol, a hormone that plays a critical role in helping you manage stress. Cortisol activates your sympathetic nervous system, better known as your “fight or flight” response. This system is designed to protect us in moments of crisis, like when you have to make a quick decision on the highway or react to a potential danger—think of the classic “you’re being chased by a bear” scenario.
In these cases, once the immediate threat passes, your parasympathetic nervous system kicks in to calm you down, signaling that it’s safe to relax. Cortisol levels drop, and your body returns to its normal state.
But here’s the problem: in modern motherhood, the “threat” never seems to pass. It’s not one quick moment of stress; it’s a constant compilation of stressors that keep your cortisol levels elevated.
Everyday Stressors that Trigger Cortisol
In motherhood, stress looks different. It’s not always a life-threatening situation, but the demands of daily life can be relentless. Picture this:
- The baby is crying, the toddler refuses to get dressed, and you’re already running late.
- You’ve barely slept because one child was up all night, and now there’s no time to even shower, let alone eat a balanced meal.
- Your to-do list grows longer by the minute—cleaning, cooking, work deadlines, and juggling schedules for school or activities.
Your body reacts to these everyday stressors with the same cortisol release as if you were in danger, like escaping from a bear. The difference? There’s no end in sight. The cortisol keeps flowing because the stress never really goes away.
The Consequences of Prolonged Cortisol Elevation
When your cortisol levels remain high for long periods, the effects on your body can be dramatic. This chronic stress state can lead to a range of physical and emotional symptoms, including:
- Weight gain, particularly around your midsection
- Acne or skin rashes
- Fatigue and poor sleep
- Difficulty concentrating or “brain fog”
- Decreased immunity, leading to more frequent illnesses
- Inflammation and chronic pain
- Irritability, anxiety, or even depression
Many mothers start attributing these symptoms to other issues, like thyroid disorders, autoimmune, or hormone imbalances. After all, it’s common to feel tired or moody as a mom. But often, underlying stress and cortisol are the culprits behind these feelings of burnout and exhaustion.
Signs You’re Experiencing Chronic Stress:
Does any of this sound familiar?
- “I can’t enjoy time with my family because I’m always thinking about what’s next.”
- “I feel like I’m constantly snapping at my kids or my partner.”
- “I’m trying to do it all, but I’m exhausted and feel like I’m losing myself.”
If you recognize these feelings, you’re not alone. Many women don’t realize just how stressed they truly are, as the demands of motherhood become part of the routine. We’re balancing schedules, maintaining homes, building careers, and taking care of everyone else. In the process, we forget to take care of ourselves.
How to Reduce Cortisol Levels and Feel More Energized
Here’s the good news: You can take steps to reduce your cortisol levels, feel more balanced, and regain your energy. It starts with prioritizing self-care and making small but impactful changes to manage stress. Here are a few practical tips:
- Create Time for Yourself
Even if it’s just 10 minutes a day, carve out time to do something that brings you joy or helps you relax. Whether it’s a quick walk, journaling, reading, or sipping tea in peace—this time is essential for resetting your nervous system. - Deep Breathing and Mindfulness
Practice deep breathing exercises to calm your body and reduce cortisol. A few minutes of mindfulness or meditation can make a significant difference in lowering stress levels. Apps like Headspace or Calm offer quick and easy guided sessions for busy moms. - Exercise Regularly (But Gently)
Physical activity helps lower cortisol, but it doesn’t have to be intense. Even gentle exercises like yoga, stretching, or a leisurely walk can help manage stress and improve your mood. - Prioritize Sleep
Sleep deprivation exacerbates stress, making it harder to cope with daily challenges. Try to establish a bedtime routine, limit screen time before bed, and create a relaxing sleep environment. - Ask for Help
You don’t have to do everything alone. Lean on your partner, family members, or friends for support. Whether it’s help with the kids, chores, or just someone to talk to, a strong support system can lighten the load. Expand your village. - Set Boundaries
Learn to say no when your plate is already full. It’s okay to prioritize your well-being over taking on too many responsibilities. Setting boundaries is a powerful way to protect your energy and lower cortisol levels. - Balance Your Blood Sugar
Eating balanced meals with protein, healthy fats, and fiber can help keep your blood sugar stable and prevent cortisol spikes. Avoid skipping meals or relying on caffeine and sugar to get through the day.
Final Thoughts
As mothers, we often put everyone else’s needs before our own, leading to prolonged stress and elevated cortisol levels. The key to breaking this cycle is to acknowledge the toll that stress is taking on our bodies and take intentional steps to care for ourselves.
Don’t wait until burnout takes over—start making small changes today. Whether it’s prioritizing self-care, incorporating relaxation techniques, or simply asking for help, you deserve to feel calm, balanced, and present for yourself and your family.
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