Understanding the Impact of Stress Hormones: My Journey from Trauma to Healing

Hello everyone, and welcome to The Courageous Survivor. My name is Paula Walters, and I am a survivor of over four decades of trauma, including domestic and child abuse. Today, I want to dive deep into a topic that has been a critical part of my healing journey—our body’s stress hormones and the profound impact trauma has on them.

The Hidden Role of Stress Hormones

Last week, we explored the “feel-good” hormones—dopamine, oxytocin, serotonin, and endorphins—and discussed how trauma disrupts their balance, affecting both our mental and physical well-being. This week, we’re shifting our focus to what I call the “breath” hormones: adrenaline, noradrenaline, and cortisol. These hormones have played a significant role in my life, particularly during the 13 years I spent caught in the “medical mayhem,” unable to understand what was wrong with me as doctors passed me from specialist to specialist.

My Personal Experience with Adrenaline, Noradrenaline, and Cortisol

In 2019, after being told that I might not live to see 50, I was at rock bottom. I had lost my ability to work full-time and even some of my driving privileges. The medical system had failed me, and I felt utterly hopeless. That’s when I decided to take control of my health and seek alternative solutions. I found myself in Minnesota at a functional neurologist’s office, and that experience changed the trajectory of my life.

For the first time, I began to understand the dysfunction in my body caused by trauma. I learned about the critical importance of lifestyle factors—exercise, sleep, balance, hydration, and even my outlook on life—in healing from trauma. I discovered how deeply childhood trauma had impacted my physical health and how essential it was to make significant lifestyle changes.

Understanding Adrenaline, Noradrenaline, and Cortisol

Adrenaline is often called the “fight or flight” hormone. It prepares us to react quickly in the presence of danger by speeding up our heart rate, increasing blood flow to our muscles, and sharpening our focus. In life-threatening situations, this surge of energy can mean the difference between life and death. However, when we are exposed to chronic trauma—whether it’s domestic abuse, child abuse, or the constant stress of being a first responder—we can get stuck in “fight or flight” mode, even when the immediate danger has passed.

Noradrenaline is similar to adrenaline but plays a more significant role in maintaining alertness and focus. It helps us prioritize and manage stressful situations, like a paramedic triaging multiple patients at an accident scene. However, when trauma leads to chronic stress, noradrenaline levels can become elevated, leading to restlessness, irritability, anxiety, and physical symptoms like headaches and muscle tension.

Cortisol is our body’s long-term stress hormone. It helps regulate metabolism, immune response, and inflammation. But when trauma disrupts cortisol regulation, it can cause persistent fatigue, sleep disturbances, increased anxiety, and weight gain, particularly around the abdomen. Over time, elevated cortisol can weaken the immune system and impair cognitive function, making it difficult to focus, think clearly, and make decisions.

The Long-Term Effects of Being Stuck in “Fight or Flight”

Living in a state of chronic stress has severe long-term consequences. It can lead to persistent physical and mental health issues, such as anxiety, depression, insomnia, chronic pain, and digestive problems. For years, I was stuck in this cycle, unable to break free from the constant state of “fight or flight.” But through functional holistic treatment and significant lifestyle changes, I’ve learned how to manage these hormones and begin healing.

Natural Ways to Regulate Stress Hormones

The good news is that there are natural ways to regulate adrenaline, noradrenaline, and cortisol. These methods are simple but powerful:

• Mindfulness and Meditation: These practices help calm the mind and reduce the release of stress hormones. Even a few minutes of deep breathing or meditation each day can make a significant difference.
• Regular Physical Activity: Exercise is crucial for burning off excess adrenaline and noradrenaline. Activities like yoga, walking, or gardening can help regulate these hormones and improve overall well-being.
• Balanced Nutrition: A diet rich in whole foods—fruits, vegetables, lean proteins, and healthy fats—supports hormone regulation. Avoiding caffeine and sugar can also help prevent spikes in adrenaline and cortisol.
• Adequate Sleep: Quality sleep is essential for regulating cortisol. Establishing a consistent sleep routine and prioritizing rest can help your body recover from stress.
• Social Support: Building strong relationships and spending time with loved ones can decrease stress hormones and improve emotional health.
• Time in Nature: Grounding yourself by spending time in nature can lower cortisol levels and provide a sense of calm and peace.

My Challenge to You

Managing these hormones is empowering, but the real transformation comes when you commit to making these lifestyle changes. It’s not just about improving your own well-being—these changes benefit everyone around you. When you take care of yourself, you create a positive ripple effect, making you a better partner, parent, friend, and colleague.

Reflect on the signs and symptoms of being stuck in “fight or flight.” Are you experiencing any of these symptoms? If so, I challenge you to make one small change today—whether it’s prioritizing sleep, spending time in nature, or practicing mindfulness. Your well-being is worth it, and so are the people who love and depend on you.

Thank you for being here and for being a part of this journey. Let’s continue to support each other as we learn, grow, and heal together.

Paula