Living and working in a fast-paced world can be difficult. There are often uncontrollable emotional fluctuations such as anxiety, depression, and irritability with the high-pressure contemporary lifestyle.

There is a body’s stress response system which will be activated automatically once the stress has been raised either good or bad stress (emotional instability), which will trigger the stress hormone – cortisol. This hormone makes you feel energised, awake, and determined while it provides energy to support you, for example, when you are almost late to an appointment or struggle to finish work upon a deadline. Cortisol only triggers the release of glucose (sugar) from your liver for fast energy during times of stress. Once a perceived threat or stress moment has passed, hormone levels return to normal. You can then adjust your mood accordingly.  

Conversely, bad stress also will trigger an increase in cortisol such as loss of a loved one, illness, and sudden unemployment. Over time, elevated cortisol will cause more negative effects including suppressing your immune system by reducing the production of white blood cells. While decreasing white blood cells that are responsible for searching for bacteria and fighting viruses makes your response to infection more sluggish and difficult to remove cancerous cells. This is usually why people get sick after a stressful moment.

Stressful events are facts of life and cortisol is closely related to stress. And you may take the following steps to manage the impacts these events have on you:

1. Getting regular exercise – You may walk, swim, or play with kids
2. Daily meditation – Allocate some time to regulate stress, and adjust your mood
3. Deep breathing - Deep breathing can lower cortisol levels and help you calm down when you are feeling stressed out
4. Have a good sleep - Cortisol levels rise when you don’t get enough sleep, making you feel more stressed
5. Balanced diet - Have more high protein foods such as milk, eggs, cheese, nuts, etc. Tryptophan is mainly found in protein-rich food which can increase the concentration of serotonin, which helps to improve mood and make you feel good!

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