Stress is an unavoidable part of life, but how we manage it can make all the difference in our physical and mental well-being. In this post, we'll explore how stress impacts the autonomic nervous system (ANS), the role of cortisol in stress, and how chronic stress can lead to burnout. By understanding these systems, you'll gain tools to recognise and manage stress before it takes a toll on your health.


The Autonomic Nervous System: Your Stress Control Center
The autonomic nervous system (ANS) is responsible for regulating involuntary body functions like heart rate, digestion, and respiration. It has two primary branches:

Sympathetic Nervous System (SNS): Fight, Flight, or Freeze
The SNS kicks in when you perceive a threat, preparing your body to respond
What happens? Heart rate increases, blood is redirected to muscles, and adrenaline floods your system.
Example: Imagine encountering a wild animal. Your SNS activates, readying you to fight, run, or freeze.

Parasympathetic Nervous System (PSNS): Rest and Digest
The PSNS counterbalances the SNS, helping your body recover
What happens? Heart rate slows, digestion improves, and energy is stored.
Example: After a meal, your PSNS ensures efficient digestion and nutrient absorption.

Tolerable vs. Toxic Stress
Not all stress is bad. Tolerable stress can motivate you to meet deadlines or complete tasks, like prepping for a dinner party or making it to Pilates class.

But what happens when tolerable stress becomes toxic?

You start living in a constant state of busyness, pushing through without rest.
Physiologically, our bodies are designed for acute stress (e.g., escaping a tiger).
Chronic stress (e.g., feeling like a tiger is chasing you every day) overwhelms the system, leading to burnout.

Take a moment: What are your “modern-day tigers”? Work? Relationships? Identifying these stressors is the first step toward managing them.

Cortisol: The Stress Hormone
Cortisol is a hormone produced by the adrenal glands during stress. It’s essential for:
- Managing energy.
- Regulating blood pressure.
- Controlling inflammation.

But when cortisol stays elevated for too long, it can harm your health.

Symptoms of high cortisol include:
- Insomnia and sleep problems.
- Weight gain (especially around the tummy).
- Feeling tired but wired.
- Cravings for sugar or chocolate.
- Menstrual irregularities and brain fog.
-Reliance on caffeine despite anxiety or jitteriness.

How to Avoid Cortisol Dysregulation
To keep cortisol levels in check, avoid these common habits:
- Drinking coffee or pre-workout on an empty stomach.
- Consuming caffeine after 2 PM.
- Scrolling on your phone before bed.
- Skipping breakfast or eating carb-heavy meals without fats and proteins.
- Ignoring rest days or pushing through fatigue.

Stress isn’t inherently bad—it’s how you respond to it that matters. By understanding your nervous system, and managing cortisol, you can create habits that help you thrive instead of just survive. Take the time to identify your stressors and start making small, consistent changes today.

If you would like 1:1 personalised support when it comes to managing your cortisol, stress and nourishing your nervous system reach out

- Love Mia xx