Fight, flight, and freeze are survival responses activated by our nervous system in threatening or stressful situations. When these responses are triggered, cortisol levels rise, causing the body to raise its heart rate, respiratory rate, and blood pressure, increase blood supply to the muscles, and enhance internal alert systems. It’s similar to a feeling of panic.
While technically a survival instinct, this “fight or flight” mode response can also happen in scenarios that aren’t actually life-threatening, such as while stuck in traffic or stressed at work. That’s normal. But what isn’t is for those negative feelings to stay long term, as this can cause chronically heightened cortisol levels and potentially impact physical and mental health. (You may have heard of “cortisol face,” for example.)
“We need high levels of cortisol in stressful or dangerous situations, but those levels should return to normal once the situation has passed,” says Dr. Pilar García Durrutia, a specialist in endocrinology at HM Montepríncipe University Hospital and member of the Top Doctors Group. “However, if there is a recurring situation that produces cortisol continually, such as if a person is suffering consistent stress, this could cause ‘chronic’ high levels of cortisol, which can have terrible consequences for health.”
What is cortisol?
Cortisol is a hormone produced by our adrenal glands, Dr. Durrutia explains. “Its levels are at their highest between 7 and 8 a.m. and at their lowest at 11 p.m., marking a circadian rhythm.”
According to Dr. Durrutia, cortisol is responsible for triggering different metabolic and functional responses to cope with stressful situations, increasing both energy stores in the form of fat and blood glucose levels so that tissues can have energy quickly. It also activates the nervous system to increase alertness and hinder sleep.
How does high cortisol impact health?
Consistently high cortisol levels can cause hypertension, hyperglycemia, insomnia, nervousness, and increased body fat, which can lead to an increase in cardiovascular risk, says Dr. Durruti.
As for how high cortisol levels can impact mental health? “One of the most common signs is sleep disturbance and persistent fatigue, which throws the body’s natural rhythm out of balance,” says Durruti. “In addition, anxiety and constant alertness become part of everyday life, as elevated cortisol keeps the brain in an ‘alarm mode,’ which drains our mental energy. This is accompanied by difficulty concentrating and memory problems, due to the impact of cortisol on the hippocampus, the brain region responsible for memory and learning.”
Other potential symptoms include digestive problems like heartburn and inflammation, as this hormone diverts energy away from nonessential functions, affecting the digestive system, says Aleix Cortés, psychologist and director of Kafka Psychotherapy.
Signs of high cortisol levels
Wondering if you have high cortisol levels? Here are eight potential symptoms according to Luis Guillén Plaza, a psychologist at Centro de Psicología Psicopartner.
