What Cortisol Is Doing to Your Brain—and What You Can Do About It

“The body was never meant to stay in fight-or-flight—it was built to reset. The challenge today is remembering how.”
— Dr. Alexander Montrose, Understanding Cortisol

You know that moment when stress takes over—you’re overwhelmed, reactive, maybe even saying or doing something you regret later? That’s your brain’s fight-or-flight response. It’s not weakness. It’s your amygdala taking the wheel and your sympathetic nervous system flooding your body with cortisol, one of the body’s primary stress hormones.

Cortisol is meant to help us survive. In balance, it supports focus, energy, metabolism, and even inflammation control. But in today’s always-on world, where inboxes never empty and to-do lists never end, cortisol doesn’t shut off. Our bodies stay in a low-grade stress loop—and over time, it costs us. We see it in anxiety, burnout, poor sleep, immune issues, and even decision fatigue.

The good news is that you can shift this pattern. In Understanding Cortisol, Dr. Montrose outlines science-based ways to restore balance—starting with healthy nourishment, balanced exercise routines with a mix of high-intensity and low-intensity workouts, quality sleep, and mindset practices like mindfulness and cognitive reframing. Add in boundaries with technology, intentional downtime, and meaningful connection, and the brain begins to regulate again.

Most importantly, start where you are. This isn’t about perfection—it’s about small, sustainable steps. Self-care isn’t indulgent; it’s strategic. It’s how we reclaim clarity, energy, and a sense of control in our busy modern lives.

Managing cortisol isn’t just a wellness goal—it’s a foundation for showing up fully in your life, with strength, intention, and purpose. And from that place, you can begin to live the meaningful, grounded life you truly deserve.