Burnt-Out at Work? Let’s Talk Cortisol Levels

In 2025, stress related sick days are at an all time high. Approximately 1 million American workers are absent each day due to stress-related issues, resulting in an estimated 12.8 million workdays lost annually to work-related stress, depression, or anxiety. And caffeine isn’t helping it anymore. If your 3 PM crash feels like clockwork, it’s not a motivation issue, it’s a cortisol spiral.

The intense feeling of being close to a meltdown sets off an alarm. This alarm is recognised in your body as Cortisol.

Cortisol is your body’s built-in alarm system, but most of us are stuck with it on snooze-repeat. That explains the brain fog, the snapping at emails, the sleep that doesn’t actually feel restful.

Let’s get one thing right : Cortisol is not the villain. It is a response unit for your body. And you can fix it without quitting your job or moving to Nepal. 

The root cause for cortisol to play a negative role comes from prolonged stress and sedentary lifestyle. Cortisol plays an important role in regulating blood pressure, metabolism and also mood swings.  

In this guided article, we will learn how to balance our nervous system with better hormonal health and what we can do IRL.

Here is what Cortisol Levels are all about

Cortisol is our body’s security system. It is a stress hormone that works with the brain and nervous system which in turn regulates mood, fear and motivation. 

It plays a vital role in how your body responds. Cortisol is produced by the adrenal glands which are integrated in the endocrine system.

The sugar rush you feel when you sip on a Red Bull can increase your cortisol level and elevate your mood. But in another instance, when going through a breakup and your thoughts are on overdrive, this lowers cortisol levels and brings down your energy and body functions.

Signs you need a Cortisol Reset

The current fast paced digital world requires our constant attention. Thanks to this our anxiety and cortisol level rises which causes:

·       Disturbed Sleeping Patterns

·       Binging on Food

·       Brain Fog

·       Irritability

The above instances must be taken care of or it can further cause a spiral in your body and induce grave damage to the heart, the lungs and even the gut.

Photo by Sebastian Herrmann on Unsplash

Cortisol Level Imbalance and its Effects

High Cortisol

The anxiety of repaying a debt, your manager triggering you at work and the stress that comes with what to prepare for the upcoming PTA get together, here where your cortisol levels are bound to increase. 

Food intake like the In-N-Out burger you consume during peak work hours, work calls that could have been a text, can also be external factors that can cause a rise in cortisol.

Clinically, tumors are said to increase levels of cortisol as well. Increased usage of steroids can also disturb the hormone.

Some of the key signs of increased Cortisol levels can be

·       Lethargy that even coffee can’t help

·       Mood swings that don’t make sense

Low Cortisol

Low numbers in cortisol usually indicates Addison’s disease. This is where the adrenal gland stops producing the hormone.

Signs that indicate low levels of cortisol such as :

·       Weight loss due to messed up work schedule

·       Low Blood pressure that results in a bouts of dizziness

 While signs of lower cortisol levels include

·       Low BP

·       Procrastination

·       Food Cravings

If you want your body to be power rich with energy, you have to work on how to manage your energy level, synchronized with your work and personal life. 

In order to bring your cortisol levels to a stable state there are multiple ways you can do so.

Level up with your Cortisols

Let’s get into some methods that can guide us into natural and healthy ways that  synchronize and bring back our cortisol levels. While we may not be able to have full control over our routines it’s always helpful to assist our body in response to our busy schedules.

1. Sleep to keep the stress away

One of the most important and the most crucial factors which is also super difficult to attain is a good night’s sleep. A poor sleep cycle disturbs the circadian rhythm. This cycle which peaks when you wake up and lowers when you are asleep is symbiotic to your body balance. 

2. Sunkissed work days

Studies have shown that sunlight is key in reducing and maintaining melatonin but it also helps regulate cortisol. Here is something you can work on in your daily routine for that extra dose of sunlight:

·       Regular exercise during the day

·       Taking a break during your work schedule to catch some of the sun rays

3. Digital Break 

Use task batching for your work emails, and messages which can assist you  to avoid mental clutter. Digital detox habits can be learnt using the Freedom App.

4. Relax and Unwind

Meditation and breaks are one of the best forms to bring down your cortisol to a balanced level. Dim lights, read a book or take a matcha break. Schedule time for yourself that will make you happy.

5. Eat Right

What you feed your body can control your mind as well. Food that accelerates your heart rate like cheesy in n out fries can be avoided during a busy work day. Excessive cups of Starbucks coffee caffeine have to be avoided to maintain a better adrenal gland. Limit yourself to a cup a day or switch to something healthy like Glow Chai.

The Formula for Controlling Your Cortisol

Here’s where the rubber meets the road. You can’t control your demanding clients or that passive-aggressive Slack message, but you can control how your nervous system responds to them.

The 3-2-1 Digital Boundary Rule

• 3 hours before bed: No work emails or stressful content
• 2 hours before bed: All screens dimmed or blue light filtered
• 1 hour before bed: Complete digital silence

This isn’t just wellness fluff. It’s cortisol science. Your stress hormone naturally peaks in the morning and should taper off by evening. Late-night screen time hijacks this rhythm, leaving you wired but tired.

Task Batching

Instead of ping-ponging between emails, Slack, and “urgent” requests all day, batch similar tasks together. Check emails at 9 AM, 1 PM, and 4 PM. That’s it.

Your cortisol spikes every time you context switch. By batching, you’re giving your stress response system actual breaks instead of keeping it in constant fight or flight mode.

Pro tip: Use Freedom to block distracting websites and apps during your focused work blocks. When your brain knows it literally cannot access Instagram, it stops trying.

Photo by LinkedIn Sales Solutions on Unsplash

The Cortisol-Productivity Connection You Need to Know

Here’s what most productivity gurus won’t tell you: High cortisol doesn’t just make you feel terrible, it makes you objectively worse at your job.

Chronic stress shrinks your prefrontal cortex (the part responsible for decision-making and creativity) while enlarging your amygdala (your brain’s panic button). 

Translation? You become reactive instead of strategic, scattered instead of focused.

The 90-Minute Focus Protocol

Your cortisol naturally fluctuates in 90 minute cycles. Work with this rhythm, not against it:

• 90 minutes of deep work (with Freedom blocking distractions)
• 20-minute break (preferably outside or dancing)
• Repeat 2-3 times per day maximum

Micro-Habits That Move the Needle

Forget the “wake up at 5 AM, dunk you face in cold water and meditate for an hour” advice. You’re busy. Here are cortisol balancing habits that actually fit into a real life:

The 2-Minute Morning Reset

Before checking your phone (seriously, before), do this:

• 10 deep breaths
• Look out a window or step outside
• Set one intention for the day

This simple routine tells your nervous system: “We’re in control here, not our notifications.”

The Midday Cortisol Circuit Breaker

When you feel that 2 PM crash coming:

• Step away from your screen
• Do 20 jumping jacks or push-ups
• Drink a glass of water
• Take 5 deep breaths

Movement literally metabolizes stress hormones. 

The Evening Transition Ritual

Create a clear boundary between work and rest:

• Change clothes (even if you’re working from home)
• Take a 10 minute walk around the block
• Write down three things you accomplished today

This signals to your brain that the workday is over, allowing cortisol to naturally decrease.

The Foods That Fight Back

Your cortisol levels are directly influenced by what you eat. Here’s your stress fighting grocery list to help you get started:

• Dark leafy greens (magnesium helps regulate stress response)
• Fatty fish (omega-3s reduce inflammation)
• Berries (antioxidants combat stress damage)
• Green tea (L-theanine promotes calm focus)

Cortisol Spikers to Limit:

• Processed sugar (creates blood sugar roller coasters)
• Excessive caffeine (more than 2 cups can backfire)
• Alcohol (disrupts sleep and stress recovery)

The Bottom Line

That constant feeling of being “on edge”? It’s not a character flaw, it’s your nervous system doing exactly what it’s designed to do in our always-connected world.

The good news? 

Small, consistent changes compound. You don’t need to overhaul your entire life overnight. Start with one technique from this article and build from there.

Start your cortisol reset today with a free Freedom trial and experience what it feels like to work without constant digital distractions pulling at your attention.