Understanding Cortisol: The “Stress Hormone” and Our Faith-Filled Response

Check out my podcast below on YouTube or Spotify or read the transcript.

Intro: Welcome back to Avelyn Lane: All Roads Lead Home! I’m Jessica, and as always, we’re here to chat about faith, family, home, health, and homeschooling—because, let’s be honest, those things are so intertwined in our daily lives.

Today, we’re diving into a topic that affects so many of us—especially those of us who have hit the big 4-0: Cortisol. You might have heard it called the “stress hormone,” but did you know that it impacts so much more than just how we feel when we’re overwhelmed? It plays a big role in our overall well-being—our metabolism, our immune system, even our sleep patterns. And if you’re like me, you’ve probably experienced some of those frustrating changes that seem to happen overnight once you hit your 40s.

So, grab your favorite tea or coffee—yes, I’m giving you permission to sip on that pumpkin spice latte guilt-free—and let’s talk about what cortisol is, how it affects us, and most importantly, what we can do about it. And, of course, we’ll be turning to scripture to remind us that God is always walking this road with us.

Segment 1: What is Cortisol?

Okay, let’s break it down. Cortisol is a hormone released by your adrenal glands when your body perceives stress. And that’s actually a good thing—our bodies were designed to respond to stress for survival. Back in ancient times, if a lion was chasing you, cortisol was the thing that gave you that surge of energy to either run or fight.

But here’s the problem—most of us aren’t running from lions. We’re running from to-do lists, deadlines, school schedules, laundry piles, and never-ending notifications. And when stress is constant, so is cortisol. And let me tell you, too much cortisol can wreak havoc—weight gain (especially in the belly), fatigue, anxiety, mood swings, sleep issues… and the list goes on.

And here’s the kicker—once we hit our 40s, hormonal shifts during perimenopause and menopause make everything more intense. Like, oh hey, now on top of normal stress, your body just decides to hold onto extra weight for fun. Thanks, hormones!

But here’s the good news: we can do something about it. And we don’t have to do it alone.

Scriptural Insight:
Psalm 55:22 tells us:
"Cast your cares on the Lord and he will sustain you; he will never let the righteous be shaken."

So often, we carry the weight of stress on our own shoulders, thinking we have to “figure it all out.” But God never intended for us to live that way. Surrendering our worries to Him is the first step in truly finding peace.

Segment 2: Practical Ways to Balance Cortisol

Alright, let’s get into the how. What can we do to naturally balance our cortisol levels? Here are some practical—and totally doable—steps:

1. Start Your Day with Prayer & Scripture

I know, I know—it’s tempting to roll over, grab your phone, and start scrolling. (Guilty!) But starting your morning in God’s presence rather than social media’s presence makes a huge difference.

Philippians 4:6-7 reminds us:
"Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus."

Even just five minutes of prayer and scripture reading can shift your mindset for the entire day.

2. Prioritize Sleep

Okay, let’s be real—how many of us actually get 7-9 hours of sleep? I want to, but somehow, I end up watching one more episode, scrolling one more time, or just lying in bed thinking about everything I need to do tomorrow.

But sleep is huge for cortisol regulation. If you’re struggling, try this:

• No screens an hour before bed

• Read a few Bible verses or journal instead of scrolling

• Try listening to calming worship music

• And for my fellow tea lovers—I personally love drinking Beam Dream before bed. (Not sponsored, just obsessed!)

3. Nourish Your Body

Listen, I love sweets. I mean, if I could survive on cinnamon rolls and pumpkin spice lattes, I would. But sugar spikes cortisol levels, so it’s something we need to keep in check. Instead, focus on whole foods, lean proteins, and healthy fats.

Some cortisol-balancing foods to try:

• Magnesium-rich foods like spinach, nuts, and dark chocolate

• Omega-3s from salmon, flaxseeds, and walnuts

• Herbal teas like chamomile and ashwagandha

That being said—don’t deprive yourself! If you love sweets (like I do), enjoy them mindfully. Everything in balance.

4. Move Your Body (But Gently!)

Exercise is great for lowering cortisol—but too much high-intensity exercise can increase it. Instead, try:

• Walking outside (bonus points for a prayer walk!)

• Stretching or yoga

• Swimming

• Deep breathing exercises

I love the idea of movement as worship. Whether it’s a walk in nature, dancing in the kitchen, or just stretching while listening to worship music, we can use movement as a way to connect with God.

5. Breathe & Meditate on Scripture

Let’s try something together—take a deep breath in through your nose… hold it… and slowly exhale.

As you do, meditate on Isaiah 41:10:
"Do not fear, for I am with you."

Something as simple as mindful breathing can lower cortisol almost instantly.

Segment 3: The Role of Community in Managing Stress

One of the most overlooked yet powerful ways to reduce stress is community. We weren’t meant to do life alone. But when we’re stressed, what do we tend to do? We withdraw. We isolate ourselves, thinking, “I just need to deal with this on my own.” But God designed us for connection.

Ecclesiastes 4:9-10 says:
"Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up."

If you’re feeling overwhelmed, I encourage you to lean into your community. Maybe that’s your church, a Bible study group, homeschooling co-op, or even a group of friends who just “get” this season of life.

Some ways to build or strengthen your support system:

• Schedule regular check-ins with a trusted friend. Even a 10-minute phone call can lighten your mental load.

• Join a women’s group at church. There’s something so powerful about sharing your burdens in prayer with other women.

• Serve others. I know, I know—when you’re already stretched thin, serving might feel like one more thing. But sometimes, shifting our focus to helping someone else reminds us of God’s faithfulness in our own lives.

And hey, if you’re listening right now and thinking, “I don’t really have that kind of support,” please know—you are not alone. I encourage you to pray and ask God to bring the right people into your life. He is so faithful in providing the relationships we need, right when we need them.

Segment 4: The Impact of Worship on Stress Reduction

Let’s talk about worship for a second. Have you ever been in a moment of stress, anxiety, or overwhelm, and then a worship song comes on—and suddenly, everything feels lighter? That’s not just in your head. Worship has a profound impact on our stress levels.

When we worship, we shift our focus away from our stressors and toward God. It reminds us of His sovereignty and His presence in our lives.

Psalm 95:1-2 says:
"Come, let us sing for joy to the Lord; let us shout aloud to the Rock of our salvation. Let us come before him with thanksgiving and extol him with music and song."

Worship isn’t just something we do on Sunday mornings—it’s a tool we can use daily to lower stress.

Here are a few ways to incorporate worship into your everyday routine:

• Morning Worship Playlist: Start your day with uplifting worship music instead of scrolling through the news or social media.

• Worship Walks: Step outside, breathe in the fresh air, and let worship music guide your steps.

• Sing While You Work: Whether it’s folding laundry, cooking dinner, or driving carpool—turning on worship music can transform mundane tasks into moments of praise.

• Bible-Based Meditation: Find a scripture-based song and meditate on its words. Let it wash over you as you breathe deeply.

There is something powerful about worshiping even in the midst of stress. It reminds the enemy that no matter what is happening in our lives, we still trust in God.

Segment 5: Trusting God in the Stress

No matter how well we take care of ourselves, stress is still going to happen. And this is where faith becomes our anchor.

Jesus tells us in Matthew 11:28-30:
"Come to me, all you who are weary and burdened, and I will give you rest."

God doesn’t promise us a stress-free life, but He does promise to carry the load with us.

One thing I love to do when I feel overwhelmed is journaling. Just writing down my prayers, my worries, or even little moments of gratitude helps me refocus on God’s faithfulness.

Closing Thoughts:

Cortisol may be a small part of our body’s chemistry, but it can have a big impact on our lives. The good news? By leaning on God’s word, making small, healthy choices, surrounding ourselves with community, and worshiping through the stress, we can live in peace rather than panic.

Closing Prayer: 

Heavenly Father, thank You for being our refuge and strength. In the midst of life’s stresses, we are reminded that we can cast all our cares on You, knowing You care deeply for us. Lord, help us to adopt healthy habits that honor the bodies You have given us. Give us wisdom to navigate challenges, and fill our hearts with Your peace that surpasses all understanding. May we trust in Your perfect plan and rest in Your unwavering love. In Jesus’ name, we pray. Amen.

Thank you for joining me today! If this episode blessed you, please share it with a friend who might need encouragement. Let’s continue to support one another as we journey through faith, family, and health together. Until next time, take care and stay rooted in His love!