Are We Sick Of Stressing About Stress Yet? (2024)

“Here are the exact five supplements I use to balance my cortisol levels,” says Ariana Medizade as she pours a dollop of neon orange goop onto a spoon. Ariana Medizade one of many wellness influencers on TikTok who are telling us we need to address cortisol. From cortisol face (puffiness 9.8 million posts) to cortisol belly (fat around your middle 77.7 million posts), cortisol has possibly become the first viral hormone. But is cortisol the health concern it’s cracked up to be?

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What Is Cortisol (And Is It Bad For Us)?

Dr Melissa Riddle, a Sydney-based general practitioner, explains that cortisol is an essential hormone the adrenal gland produces. “It is critical to health,” she says. For example, Addison’s disease, where the body stops making cortisol, can be fatal if not treated. Meanwhile, women who lose blood during birth can also suffer if their adrenal glands stop receiving signals from the pituitary gland, prompting cortisol production. “They can fade away and die if this is left undiagnosed and need to supplement cortisol to survive,” says Riddle.

Cortisol, known as the stress hormone, activates during moments of duress. “Cortisol can be life-saving in stressful situations,” Riddle explains. However, TikTok focuses on elevated cortisol from daily stress. It suggests conditions like “cortisol face”, weight gain, acne, and hormonal imbalances can all be linked back to the hormone.

Riddle notes that everyday stressors like deadlines don’t raise cortisol levels significantly. “Chronic stress can affect hormone levels resulting in suspended periods,” she explains. “But this occurs in extreme situations like warzones, domestic violence, or anorexia.”

“Stress and associated high cortisol can also cause problems if someone has a serious underlying health condition, like cancer,” says Riddle. “But, for the average tired person, cortisol doesn’t fluctuate significantly enough to impact their health.” Additionally, serious consequences of high cortisol can be seen, but in a minority of people with conditions like Cushing’s syndrome, which can result in rounded features. This syndrome that are often the result of taking steroid medicines or unintentionally consuming cortisol through, ironically, herbal supplements. The condition is also associated hump on the back, wide purple stretch marks and bruises, not simple puffiness.

Why Are We All Trying To Reduce Our Cortisol Then?

Dr Riddle says that preoccupation with cortisol levels comes and goes in her experience in line with media coverage. “A bit less than a decade ago, a lot of my patients were coming in asking for their cortisol to be checked because ‘adrenal fatigue’ and ‘exhaustion’. It had something celebrities like Gwyneth Paltrow talked about (prior to releasing a line of adrenal-correcting supplements). It then a diagnosis being made by naturopaths,” she says. When she checked their cortisol, an expensive test, it came back normal.

Dr. Rowan Burckhardt is a clinical psychologist and director of the Sydney Couples Counselling Center. He says stress is highly prevalent and affects most people, even those without diagnosed or chronic mental health conditions.

“Stress is a major psychological issue,” he notes. Post-pandemic, mental health has declined, with stress in ages 12-18 increasing for the first time in a century. This has led to more discussions about managing mental well-being and greater psychoeducation. “This can be positive,” Burckhardt says, “like leaving a stressful job for better mental health.” Stress is something we can’t completely get away from, as Burckhardt says, it’s embedded in modern life. It can also correlate with lifestyle factors. Skipping the gym because you’re stuck at your office, stress-eating lollies, drinking, and vaping are all “alternative stress management strategies” that can impact how we look and feel. They don’t have much to do with cortisol, but it’s nice to think their ramifications could be offset by special teas and chugging apple cider vinegar.

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The Dangers of Stress-Tok

Burkhardt says that restrictive eating and obsessive monitoring of wellness indicators with smart devices and supplements can have a dark side. “People can be obsessed with wellbeing and health to a detrimental degree. For example, if a person routinely skips dinner catch-ups with friends because they can’t miss a gym session or have very regimented rules around food, chances are they’re missing out on social connection.”

We’re also placing ourselves at risk of obsessive health behaviour that can tilt into disordered eating.

Anti-cortisol rhetoric is also inextricably linked to appearance. The hashtag is often accompanied by before-and-after photos of belly fat and rounded faces next to slimmed-down physiques and chiselled cheekbones.

In one post, a TikToker says, “You’re not ugly, you just have cortisol face; here are five ways you can help your insulin levels and support your health and wellness.” Setting aside the association between rounded features and “ugliness”, the influencer’s recommendations are unlikely to be helpful. The influencer who posts on the account @mandana suggests drinking one tablespoon of apple cider vinegar with warm water, drinking two to three cups of green tea, and walking ten thousand steps a day. These recommendations have been made on social accounts promoting weight loss since the days of Tumblr and size 0 Victoria’s Secret models.

Since the pandemic, a period of mass illness, there has been a well-documented rise in eating disorders. One of the conditions that has received attention is orthorexia. This eating disorder is triggered by an obsessive preoccupation with health rather than a specific desire to lose weight. Researchers have continually found a high focus on physical activity and nutrition with orthorexic thought patterns.

We’re Focusing On The Wrong Things When It Comes to Chronic Stress

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Other stress-related terms, like “fight-or-flight therapy” (9.8 million posts) and “triggered my fight-or-flight response” (16.4 million posts), are also viral, reflecting a preoccupation with chronic stress (62.8 million posts). Initially describing physical danger responses, “fight or flight” now often refers to emotional situations.

In 2023, “therapy speak” went viral. It was a term referring to the phenomenon of a TikTok population educated in the importance of boundary setting and self-care. They were increasingly cutting off friends and avoiding social situations to “protect their peace”. A study published in The American Journal of Lifestyle Medicine found that feeling socially supported and emotionally connected is a critical factor in health. It could help control blood disorders, maintain a healthy body mass index, decrease cardiovascular mortality, and support mental well-being.

This boundary setting has left many feeling isolated. “Cutting off friends who stress you miss opportunities to resolve issues,” says Burckhardt. Avoiding stressful situations at work or school can also have long-term effects. “You might miss connections and promotions,” he adds. “Completing my PhD was stressful but worth it.”

What To Do Instead Of Trying To Reduce Cortisol:

Dr Riddle says people will always seek solutions for stress. “Stress is unpleasant but doesn’t mean something is medically wrong,” she explains. “People often underestimate their health. They’re exposed to influencers whose primary job is to follow exacting wellness routines.” “Basic access to a healthy diet, shelter, and medical care creates a strong health baseline,” she adds. Our bodies and cortisol levels are resilient.

If you’re feeling chronically stressed, the best thing is to work on psychological tactics for managing that stress. “Interpreting stress as a sign that you’re doing something wrong is flawed and unhelpful,” says Burkhardt.

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