Cortisol

What is Cortisol?

Cortisol is a steroid hormone produced by the adrenal glands, often called the “stress hormone.” It’s released as part of the body’s fight-or-flight response and plays essential roles in metabolism, immune function, and regulating blood sugar. In normal doses, cortisol is necessary for survival.

The problem arises with chronic stress—like narcissistic abuse—where cortisol levels remain elevated for extended periods. What’s helpful in acute stress becomes destructive when sustained.

Cortisol’s Normal Function

In healthy stress responses:

Energy mobilisation: Increases blood sugar for quick energy during emergencies.

Inflammation control: Manages the immune response and reduces inflammation.

Memory enhancement: Temporarily improves memory consolidation for survival learning.

Metabolism regulation: Helps regulate how the body uses fats, proteins, and carbohydrates.

Wake cycle: Peaks in the morning to help you wake up.

The issue isn’t cortisol itself—it’s the chronic elevation that happens when you live in constant threat.

Chronic Cortisol Elevation in Narcissistic Abuse

Living with a narcissist creates sustained stress:

Constant threat: Walking on eggshells keeps the stress response activated.

Unpredictability: Never knowing when the next attack will come maintains alertness.

Gaslighting stress: Having your reality denied creates cognitive stress.

Intermittent reinforcement: The cycle of hope and despair never lets you relax.

Sleep disruption: Stress affects sleep, which further disrupts cortisol regulation.

No safe recovery time: There’s no opportunity to return to baseline.

This chronic elevation causes measurable harm.

Effects of Chronic High Cortisol

On the brain:

• Hippocampus shrinkage (affects memory)
• Amygdala hyperactivation (increases anxiety)
• Prefrontal cortex impairment (reduces reasoning)
• Reduced neuroplasticity
• Inflammation affecting brain function

On the body:

• Weight gain, especially abdominal
• Immune suppression
• Increased blood pressure
• Digestive problems
• Blood sugar dysregulation
• Sleep disruption
• Accelerated aging

On mental health:

• Anxiety and depression
• Difficulty concentrating
• Memory problems
• Emotional dysregulation
• Increased trauma symptoms

Recognising Cortisol Dysregulation

Signs your cortisol may be chronically elevated:

• Difficulty sleeping or waking
• Constant fatigue despite rest
• Weight changes, especially around midsection
• Difficulty recovering from illness
• Brain fog and concentration problems
• Feeling “wired but tired”
• Anxiety that won’t settle
• Sugar/carbohydrate cravings
• Getting sick frequently

The Cortisol-Trauma Cycle

Chronic elevated cortisol both results from and perpetuates trauma:

Abuse creates stress → Cortisol rises → Brain changes → Increased vulnerability → More difficulty coping → More stress → More cortisol

Breaking this cycle is essential for recovery.

Reducing Cortisol After Abuse

Safety first: Getting away from the source of chronic stress allows cortisol to normalise.

Sleep hygiene: Prioritising quality sleep helps regulate the cortisol cycle.

Exercise: Regular moderate exercise reduces cortisol and increases stress resilience.

Relaxation practices: Meditation, yoga, deep breathing activate the relaxation response.

Social connection: Safe relationships lower cortisol and increase oxytocin.

Nature exposure: Time in nature measurably reduces cortisol levels.

Reduced stimulants: Caffeine and alcohol disrupt cortisol patterns.

Consistent routines: Regular eating, sleeping, and activity times help regulate hormones.

Therapy: Processing trauma reduces the brain’s threat perception.

Healing the Cortisol-Damaged Brain

The brain damage from chronic cortisol is reversible:

Neuroplasticity: The brain can rebuild damaged structures.

Hippocampus regrowth: With reduced stress and proper care, hippocampal volume can increase.

Prefrontal strengthening: Practices like meditation strengthen prefrontal function.

Amygdala calming: With safety and therapy, amygdala reactivity decreases.

Time and safety: Much healing happens simply from no longer being in chronic stress.

Research & Statistics

• Narcissistic abuse survivors show cortisol levels 50-75% higher than baseline even months after leaving (stress hormone studies)
• Chronic cortisol elevation shrinks the hippocampus by 8-14%, affecting memory and learning (Sapolsky, 2004)
• 6 months of chronic stress can produce measurable brain changes visible on neuroimaging (McEwen research)
• Sleep disruption from elevated cortisol increases daytime cortisol by an additional 30-40% (Walker, Why We Sleep)
• 8 weeks of regular meditation practice reduces cortisol levels by 23% on average (mindfulness research)
• Exercise lasting 30+ minutes reduces cortisol by up to 50% for several hours post-workout (Hackney et al.)
• Hippocampal volume can recover 90-100% within 1-2 years after chronic stress ends (Sapolsky, neuroplasticity research)

For Survivors

Understanding cortisol helps survivors:

• Recognise that physical symptoms are real, not imagined
• Understand why their brain feels foggy or their memory is impaired
• Stop blaming themselves for struggling to function
• Prioritise stress reduction as part of healing
• Trust that the damage can be reversed with time and safety

Your body was trying to protect you. The damage was collateral from a system designed for acute stress being forced into chronic activation. With safety and support, your body can heal.