Feeling Stressed? 8 Sneaky Signs of High Cortisol You Might Be Ignoring

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.”

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.

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.

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Wondering if you have high cortisol levels? Here are eight potential symptoms according to Luis Guillén Plaza, a psychologist at Centro de Psicología Psicopartner.

You may feel anxious.

High cortisol levels can be related to anxiety, as they essentially keep the brain in a state of constant alertness. This hyperactivation can manifest in a persistent sense of danger, intensifying feelings of nervousness and stress. In some cases, the state of alertness becomes so acute that it leads to hypervigilance and paranoia.

You may feel sad or depressed.

Chronic stress is also associated with depressive symptoms, since stress alters levels of neurotransmitters such as serotonin and dopamine, both of which affect emotional well-being. This can contribute to sadness, hopelessness, and also anhedonia, a decreased ability to enjoy previously pleasurable activities.

You may experience concentration and memory problems.

Elevated cortisol can have a negative impact on the hippocampus, which is the region of the brain involved in memory and learning. This can result in difficulty concentrating and remembering information and making decisions, which can affect academic and work performance.

You may be more prone to irritability and and mood swings.

People with elevated cortisol may experience sudden mood swings, exaggerated or impulsive reactions, and increased irritability to everyday situations.

You may be struggling to manage stress.

People with high cortisol levels may be less capable of managing new sources of stress. This is due to the overload of the stress system. As a result, they may have disproportionate emotional responses to minor situations and difficulty recovering from them.

You may be making impulsive decisions.

Elevated cortisol can affect the prefrontal cortex, which is the region of the brain responsible for impulse regulation and decision making. As a result, people under chronic stress may make impulsive or erratic decisions and have greater difficulty evaluating the consequences of their actions.

You may feel mentally fatigued and exhausted.

Chronic stress and high cortisol can contribute to a sense of mental exhaustion, which can cause the individual to feel overwhelmed and unable to handle new demands. This can go beyond physical fatigue, as it can affect motivation and the ability to face challenges.

You may be experiencing reduced mental flexibility.

Elevated cortisol can reduce mental flexibility, making it difficult to adapt to change and to see alternative solutions. This can happen because cortisol affects the prefrontal cortex, the area of the brain responsible for planning, reasoning, and decision making. When cortisol remains elevated, the mind can become more rigid and have reduced ability to process new perspectives or adapt to unexpected circumstances. This can cause people under chronic stress to feel “stuck” in a limited way of thinking and have difficulty finding creative answers or solving problems effectively.

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Editor’s note: If you suspect you’re experiencing symptoms of high cortisol or any related issues mentioned above, please consult a health-care provider or licensed mental health professional. They can help determine the best course of action for your well-being.

A version of this article first appeared on Glamour España.