The Cortisol Effect: How Stress Hormones Affect Your Health

 What Chronic Stress Does to Your Body

Support for adults juggling work, family, and community pressures

Cortisol is a hormone your body releases when you feel stressed, helping you respond quickly in dangerous or demanding situations. A short burst of cortisol is helpful, but many people live with constant stress from work, money, immigration issues, caregiving, discrimination, and more. When cortisol stays high for too long, it can harm your health. Chronic stress can lead to high blood pressure, weight gain (especially around the belly), high blood sugar, sleep problems, anxiety, and depression. Many people in Latin American and urban communities carry heavy burdens silently, believing they must “aguantar” or handle everything alone. Recognizing stress as a real health factor is an important first step.

Tips to protect yourself from chronic stress

● Notice your stress signals: headaches, muscle tension, stomach issues, irritability, or trouble sleeping.

● Take short “reset” breaks during the day to breathe deeply, stretch, pray, or sit quietly. ● Create a calming bedtime routine and reduce screen time at night to improve sleep.

● Move regularly—walking, dancing, or light exercise are powerful stress‑relievers.

● Set boundaries where you can; it is okay to say “no” or ask for help.

● Stay connected with supportive people—family, friends, church, or community groups. ● Consider counseling or support groups that respect your culture and language

When to call your doctor or a mental health professional

● Ongoing sadness, worry, or anger most days for more than two weeks.

● Difficulty sleeping almost every night or needing alcohol/pills to relax.

● Physical symptoms like chest pain or severe headaches you think may be related to stress.

● Any thoughts of self‑harm or feeling that life is not worth living—this is an emergency; call 911 or 988 or go to the nearest emergency room.