The Cortisol Connection: How to Detox and Heal from Burnout
Burnout isn’t just mental—it’s deeply physical. At its core lies a stress hormone you’ve probably heard of: cortisol. Understanding what cortisol is, how it affects your body, and why social media plays a sneaky role in keeping you hooked is key to healing burnout. Right before I’m about to start a difficult task, I open up Facebook, go to Reels, and scroll. And when I do, I feel my brain die slowly, so I know this is impacting me. What’s going on?
What Is Cortisol, and Why Does It Matter?
Cortisol is your body’s primary stress hormone, produced by your adrenal glands. It plays a critical role in helping you respond to stress. Think of it as your body’s built-in alarm system, designed to:
Regulate Energy. Cortisol helps manage your energy levels, ensuring you’re ready to handle stress or danger.
Support Vital Functions. It keeps blood sugar steady, manages metabolism, and reduces inflammation.
Power Your Fight-or-Flight Response. In stressful situations, cortisol kicks in to keep you alert and reactive.
In small doses, cortisol is essential. It’s what helps you wake up in the morning, meet deadlines, and adapt to life’s challenges. But when stress is constant, your body can end up overproducing cortisol, leading to chronic exhaustion, weakened immunity, weight gain, brain fog, and, yes—burnout.
Well, with all the deadlines I put on myself piled with my outrageous expectations, I’ve lived under exceeding stressful situations for for the past two decades. It’s been constant fight mode between trying to make it in a man’s world while fighting societal norms and trying to make my publishing career finally take off. So, I’ve succeeded in taking something good and turning it against myself.
How We Get Our Cortisol Hits
Modern life is a cortisol factory. Here’s how we unwittingly trigger constant cortisol spikes:
Work Stress. Tight deadlines, constant emails, and the pressure to overperform keep us in a perpetual state of fight-or-flight.
Overcommitment. Juggling too many responsibilities—work, family, social obligations—keeps our stress hormones on overdrive.
Social Media. Believe it or not, that quick scroll on Instagram is a major cortisol trigger.
Yup. Check, check, and OMG, check.
The Social Media Trap
Social media is designed to keep you hooked—and it’s doing so at the expense of your health. Here’s how:
Dopamine Hits. Every like, comment, or notification releases dopamine, a feel-good chemical. But this reward system also creates stress, especially when you’re waiting for engagement or comparing yourself to others.
Constant Alerts. Notifications trigger mini stress responses, giving your cortisol levels a boost each time your phone buzzes. And this is real. I feel like I get a triggered response when my phone notifies me about anything, so it’s constantly on silent mode now.
FOMO and Comparison. Scrolling through perfectly curated feeds can make you feel inadequate, creating a cycle of stress and self-doubt.
Information Overload. Your brain wasn’t built to process endless streams of news, opinions, and updates. The constant input overwhelms your system, keeping you in a heightened state of alertness.
What Social Media Is Doing to Your Body
Over time, the stress from social media takes a toll:
Exhaustion. Constant cortisol spikes lead to adrenal fatigue, where your body struggles to produce energy.
Brain Fog. Overstimulation makes it harder to focus, think clearly, or retain information.
Mood Swings. High cortisol levels can leave you feeling anxious, irritable, or depressed.
Sleep Disruption. Social media often leads to doom-scrolling late into the night, disrupting your natural cortisol rhythms and preventing restorative sleep.
How to Detox from Cortisol and Social Media
If you’re feeling burnt out and overstimulated, a cortisol detox might be just what you need. Here’s how to start:
1. Take Social Media Breaks
Start small: designate specific times to check your apps or take an entire day off. Use app blockers if necessary to resist the urge to scroll.
2. Limit Notifications
Turn off non-essential notifications. The fewer interruptions you have, the more control you regain over your stress levels.
3. Focus on Sleep
Cortisol naturally drops at night to help you sleep. Create a calming bedtime routine: dim the lights, put your phone away, and try relaxation techniques like deep breathing.
4. Practice Mindful Movement
Exercise lowers cortisol, but intense workouts can spike it temporarily. Opt for yoga, walking, or stretching to reduce stress while being kind to your body.
5. Eat for Cortisol Balance
Caffeine and sugar can exacerbate cortisol spikes. Focus on whole foods, healthy fats, and protein-rich meals to stabilize your blood sugar and support adrenal health.
6. Use Stress-Reduction Techniques
Meditation, journaling, and even a few minutes of focused breathing can signal to your body that it’s safe to lower cortisol levels.
7. Connect in Real Life
Replace social media time with real-world connections. Face-to-face interactions release oxytocin, a bonding hormone that counteracts cortisol.
Give Yourself Grace
Detoxing from cortisol overload and social media isn’t an overnight fix—it’s a gradual process. Healing from burnout requires time, patience, and a commitment to prioritizing your well-being.
Remember: burnout didn’t happen in a day, and recovery won’t either. Be kind to yourself as you take these steps. You’re not just breaking bad habits—you’re reclaiming your energy, your focus, and your life.
One step, one breath, one choice at a time.
