Therapists Explain The Link Between Cortisol and Anxiety

Learn about the relationship between cortisol and anxiety.

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It’s impossible to navigate life without experiencing stress at times. But when your stress levels remain high for an extended period, it can cause adverse effects — such as anxiety symptoms and increased production of cortisol, a hormone that can have a negative impact on your body when produced in excess. 

We’re not saying this to give you another thing to stress about, but because it’s important to understand the relationship between cortisol and anxiety. With that in mind, here’s what you need to know about their relationship and how to reduce your stress. 

What is anxiety?

According to the American Psychiatric Association (APA), anxiety is properly defined as “anticipation of a future concern and is more associated with muscle tension and avoidance behavior.” A limited amount of anxiety can benefit a person, alerting them to existing dangers. But people living with an anxiety disorder can experience an excessive amount of anxiety, disproportionate to their current situation. 

Anxiety disorders all have this underlying theme, but can have varying triggers and symptoms. For instance, panic disorder can cause panic attacks, whereas social anxiety disorder may make someone fear social situations.

What is cortisol? 

Then there’s cortisol, which is often known as the “stress hormone” as the body releases it in times of, yes, stress. “It is part of the hypothalamic-pituitary-adrenal (HPA) axis and helps the body respond to perceived threats by increasing energy availability and enhancing alertness,” says Charlie Health Contemplative Practitioner Tairesha “Sunflower” Flemister, LMSW. Adrenal glands, situated on top of your kidneys, are responsible for cortisol secretion. 

According to Charlie Health Licensed Creative Arts Therapist Courtney Way, MA, LCAT, it helps with regulating your blood sugar, immune system, inflammation, metabolism, and memory formation. 

The hormone is good until it isn’t. “Cortisol is not inherently harmful — it plays a crucial role in survival and daily functioning,” says Flemister. “However, when chronic stress or anxiety remains unaddressed, consistently high cortisol levels can contribute to allostatic load, or the cumulative wear and tear on the body.” So, basically, if you’re in a stressful situation, you might experience elevated cortisol levels, but the short uptick shouldn’t impact your overall health. 

Charlie Health Group Facilitator Bree Williams, LPCA, adds: “Cortisol isn’t the enemy. It’s your body saying, ‘I’m overwhelmed.’” 

What is the link between cortisol and anxiety?

Anxiety and cortisol are often in a cyclical relationship. “Anxiety triggers cortisol and forces it to increase, which then increases physical stress symptoms, which creates more anxiety and then triggers more cortisol, and so on,” explains Way.

Your brain perceives there’s a threat if you’re experiencing anxiety, adds Williams. This belief, whether true or not, will lead to cortisol production.

If you live with chronic anxiety due to an anxiety disorder like GAD or panic disorder, you might experience ongoing spikes in your cortisol level. “This prolonged elevation can disrupt sleep, impair concentration, weaken the immune system, and contribute to cardiovascular and metabolic problems,” says Flemister.

How to lower your cortisol and anxiety levels 

Just because you live with an anxiety disorder, it doesn’t mean you have to live with consistently high levels of cortisol. There are steps you can take to reduce your anxiety and cortisol. “Reducing anxiety and regulating cortisol often requires a multifaceted approach that includes behavioral, therapeutic, and sometimes medical strategies,” says Flemister. “Ultimately, a nervous system-regulating lifestyle — which includes rest, movement, connection, and intentional support — can help bring both cortisol and anxiety into balance.”

1. Be gentle with yourself

For starters, try your best to have patience and care for your mind and body. “One of the most powerful things I remind clients is: your body isn’t broken — it’s trying to protect you,” says Williams. “When you learn to listen and respond with compassion instead of criticism, you can break the anxiety-cortisol loop.”

2. Practice mindfulness

There are so many different mindfulness techniques you can try to calm your nervous system. You might want to engage in something physical, such as a light walk, stretching, or yoga, says Flemister. You can also practice meditation or deep breathing exercises. You might find that one relaxation technique works better for managing your stress levels — or is even more enjoyable — than another. 

3. Engage in regular physical activity 

Yes, it’s a cliche, but it’s a cliche for a reason. Physical activity can help reduce your anxiety and elevated cortisol levels. Even taking a short walk, swimming, or having a little dance party in your living room can make a positive difference in your mental health.  

4. Create boundaries

Sometimes you need to slow down and do less. As Williams puts it, “Say no to overcommitting and honor your body’s signals to rest or slow down.”

5. Lean on your support systems 

It’s easy to retreat into yourself when you feel anxious, and to an extent, that can help. But spending time with people who give you energy and support can also be incredibly beneficial for reducing your currently high cortisol level. 

6. Reduce substance use 

Caffeine, alcohol, and other drugs can all adversely impact your anxiety. Try your best to limit your intake of these, even on a trial basis, to lower cortisol levels, says Flemister. 

Consistent sleep 

Williams and Flemister both strongly recommend getting seven to nine hours of sleep each night. “Sleep deprivation can exacerbate both cortisol elevation and anxiety symptoms,” says Flemister. 

7. Go to therapy

Therapy can be a great tool for managing your anxiety symptoms and cortisol levels. “Therapy is a safe space to explore what’s fueling your anxiety and create a personalized plan for healing from the inside out,” says Williams. “Talking with a licensed therapist can help you learn healthy coping skills and address any underlying emotional triggers contributing to chronic anxiety.” 

“Anxiety doesn’t define you — and neither does your stress response,” says Williams. “With support, awareness, and consistent self-care, it’s possible to regulate your nervous system and find relief.”

How Charlie Health can help 

If you or a loved one is struggling with anxiety or other adverse mental health issues, Charlie Health can help. Our virtual Intensive Outpatient Program (IOP) offers more than once-weekly mental health treatment for people dealing with serious mental health conditions.

Our compassionate clinicians provide trauma-informed care, incorporating evidence-based stress management techniques into individual counseling, family therapy, and group sessions. With this kind of support, healing is possible. Fill out the form below or give us a call to start your healing journey today.