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This post is inspired by my journey with infertility. It wasn’t until after seeing 4–5 doctors that we finally worked with a naturopathic doctor who asked the questions no one else had: How much are you sleeping? What are you eating throughout the day? How much caffeine and alcohol are you consuming?

Out of all the doctors, she noticed that my cortisol was exceptionally high. At the time, I just brushed it off, thinking I’m a “high-octane” person. But in reality, my body was out of balance in many ways — and this imbalance affected my actions, my decisions, and even the smallest processes in my body.

The Science of Basic Emotions

Psychologist Paul Ekman identified six universal emotions that are hardwired into all humans:

• Happiness
• Sadness
• Anger
• Fear
• Surprise
• Disgust

Each one exists to protect us. For example, fear triggers the “fight, flight, or freeze” response, preparing us to face a threat.

So where does anxiety fit in? Anxiety is not one of the six core emotions. Instead, it’s an extension of fear.

• Fear = response to a present danger (“There’s a threat right now”).
• Anxiety = response to a possible future danger (“What if there’s a threat tomorrow?”).

When cortisol is constantly elevated, the fear pathway can stay “on,” and the brain interprets normal situations as threats. That’s where chronic anxiety shows up.

Why Exhaustion Makes Anxiety Worse

Have you ever noticed how being exhausted makes you feel more anxious, edgy, or overwhelmed? That’s not just in your head — it’s chemistry.

• Lack of sleep = stress. The body sees poor rest as a threat and raises cortisol to keep you awake.
• Cortisol fuels anxiety. Elevated cortisol makes your brain scan for danger, keeping you on edge.
• Exhaustion weakens regulation. Sleep deprivation shuts down the prefrontal cortex (your rational, calming brain) and amps up the amygdala (your fear alarm system). Small stressors suddenly feel huge.

This creates a loop:

Exhaustion → Higher Cortisol → Anxiety → Trouble Sleeping → More Exhaustion

A Personal Example: Exhaustion, Fear, and False Balance

Looking back, I can clearly see how exhaustion and fear fed into my own anxiety. In college, I was working two jobs while taking a full course load. I was constantly running on empty. On top of that, I was always afraid I wouldn’t be able to pay rent or cover my bills — and that fear wasn’t unfounded. My electricity was even cut off a couple of times.

At the time, I thought I was “balancing” that stress with alcohol. But alcohol is one of the worst things you can use to cope with high cortisol. It disrupts sleep, messes with blood sugar, and adds even more stress to the body.

What my body really needed was balance — sleep, recovery, proper nourishment, and a sense of safety. If I could go back, I would have done things differently:

• Found one good job using the skills I already had instead of splitting myself between two.
• Bought an affordable house and rented out the other rooms (at that time I wouldn’t have needed money down, and my mortgage would have been cheaper).
• Put more focus into studying and building toward additional properties, instead of draining myself dry.

That approach would have allowed me to sleep more, relax more, and spend time in nature — all of which lower cortisol and calm the nervous system.

Negativity and Cortisol

Another hidden driver of high cortisol is negativity — both external and internal.

• Negative environments (toxic relationships, draining workplaces, constant bad news) keep your nervous system in “survival mode.” Even without physical danger, your body reacts as if it’s under threat.
• Negative self-talk is just as powerful. The brain doesn’t always distinguish between thought and reality. Thinking “I’m failing” or “I’m not safe” can trigger the same cortisol release as a real-life crisis.

Removing negativity doesn’t mean ignoring problems — it means setting boundaries, limiting toxic input, and creating space for peace. When your environment supports calm, your cortisol levels naturally follow.

The Hidden Impact of High Cortisol

When cortisol stays high, it doesn’t just cause anxiety. It can impact almost every system in the body:

• Brain & Mood: brain fog, poor memory, depression, irritability
• Metabolism & Weight: sugar cravings, belly fat, insulin resistance
• Muscles & Bones: muscle breakdown, slower recovery, lower bone density
• Heart & Immune System: high blood pressure, suppressed immunity, more inflammation
• Hormones & Fertility: lowered testosterone, disrupted ovulation, irregular periods

For some, like in infertility struggles, high cortisol can even send the body the signal: “Now is not a safe time to create new life.”

Gut Health and Anxiety

Your gut and brain are in constant communication through the gut–brain axis, and cortisol disrupts that connection.

• 90% of serotonin (the “feel-good” neurotransmitter) is produced in the gut. If the gut is inflamed or imbalanced, mood suffers.
• Chronic stress and high cortisol alter the gut microbiome, weakening digestion and nutrient absorption.
• An unhealthy gut raises inflammation, which feeds anxiety and keeps the stress response active.

Diet plays a big role:

• Processed foods, sugar, alcohol, and excess caffeine harm gut balance and increase anxiety.
• Fiber-rich foods, fermented foods, and prebiotics nourish gut bacteria that lower stress and support calm.

It’s another loop: Stress → Higher Cortisol → Gut Imbalance → More Anxiety → More Stress.
By healing the gut, you’re also helping to heal the mind.

How to Lower Cortisol Naturally

The good news: you can lower cortisol and calm anxiety without relying only on quick fixes. Here are science-backed approaches:

🌙 Sleep & Rest

• 7–9 hours of quality, consistent sleep (check out our previous post about getting a better nights sleep)
• Nighttime wind-down (no screens, dim lights, deep breathing)

🥗 Nutrition & Hydration

• Balanced meals with protein, healthy fats, and fiber
• Limit excess caffeine and alcohol (Try cutting it out completely for a month)
• Magnesium-rich foods (leafy greens, pumpkin seeds, almonds)

🏃 Movement

• Moderate exercise (walking, yoga, strength training)
• Avoid over-exercising — too much cardio raises cortisol
• Daily time outdoors for sunlight regulation

🧘 Stress Management

• Deep breathing, meditation, or prayer
• Journaling or gratitude practice
• Time in nature, laughter, and social connection

🎯 Lifestyle Shifts

• Protect downtime and rest
• Set boundaries with work and technology
• Learn to say “no” when overloaded
• Eliminate negativity in your life
• Look for better opportunities (if finances are the main cause of your stress)

Modern Medicine vs. Listening to the Body

Modern medicine absolutely has its place — and there are times when medication is needed. But too often, it’s the first step, when sometimes the real solution lies in lifestyle balance.

Instead of silencing the symptoms with a pill, pause and ask: What is my body trying to tell me?

• More sleep?
• Less caffeine or alcohol?
• Better food and hydration?
• Stronger boundaries?
• A calmer environment?

Tools like ashwagandha, an adaptogenic herb shown to lower cortisol and reduce anxiety, can be helpful. But they work best when paired with real changes in habits and lifestyle.

Recommended: MaryRuth Organics Ashwagandha Root Drops aren’t about eliminating stress completely — life will always bring challenges. Instead, they can help your body feel calmer and more balanced, so you have the clarity and focus to address what’s really driving your stress.

Healing is not just about calming the mind — it’s about giving the body what it has been asking for all along.

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✨ Takeaway: Anxiety is often less about “what’s wrong in your mind” and more about what your body is trying to tell you. By understanding cortisol, gut health, negativity, and lifestyle balance, you can break the exhaustion–anxiety loop and return to equilibrium.

Some of the links in this post are affiliate links, which means I may earn a small commission if you choose to make a purchase through them — at no extra cost to you. I only recommend products I truly believe add value.