Cortisol: Riding the stress curve

Stress gets a bad reputation. But in the correct dose, it sharpens us. Focuses us. Prepares us to perform. The keyisn’t avoiding stress—it’s learning how to ride the curve. And at the heart of that curve is a powerful hormone:cortisol.

Unlike epinephrine, which spikes quickly and fades fast, cortisol is the body’s longer-term stress signal. It rises in the morning to get us going, peaks with challenge, and ideally tapers off by night. But if it stays elevated—or never rises at all—our performance suffers.

During PC-21 conversion, I lived this curve. There were days when I needed more activation—when the fatigue crept in, and I had to find energy for one more brief, one more prep session. Then there were nights where my system was still wired from the day, and I needed to come down. Mastering that shift—both up and down—was essential to keeping my mind and body online.

Understanding Cortisol’s Role:

Cortisol supports:

• Sustained energy and focus

• Metabolism and immune function

• Mood regulation and memory

But chronic cortisol imbalance can lead to:

• Sleep disruption

• Poor recovery

• Brain fog and burnout

Coaching Tactics to Regulate Cortisol:

1. Use Stress On Purpose:

• Before a mentally demanding task, get moving. Physical exertion triggers a healthy cortisol rise and setsour system for focus.

2. Morning Mastery:

• Front-load challenging tasks to align with natural cortisol peaks (usually 30–90 minutes after waking). That’s our window for deep work and decision-making.

3. Mind the Downhill:

• In the evening, create a “landing ritual.” No work, no screens, no stimulants. Dim lights, light stretching,slow breathing—all tell our system: it’s time to drop.

4. Reframe Stress Signals:

• When we feel that tight-chest, pre-sortie stress, we can stop labelling it as panic. Reframe it: our body isgetting ready. That shift in language helps us ride the wave, not fear it.

5. Monitor the Long Game:

• If we’re always on edge or never feel switched on, it’s time to check in. Cortisol is a signal—listen to it. Adjust our routines, recovery, and coaching strategies accordingly.

  
  

Stress isn’t the enemy. It’s the edge. But only if we manage it wisely. For the warfighter, learning to read and ride our stress curve isn’t just resilience—it’s mastery.

Coaching Check-in: Stress & Performance

• Where am I on the stress curve right now—too flat, too high, or in the zone?

• Have I used movement, breath, or light to shape my energy today?

• Am I labelling pressure as “panic,” or reframing it as readiness?

• What’s one time of day when I could use stress more intentionally?

That wraps our series. Five key levers—resilience, dopamine, epinephrine, sleep, and cortisol.

When we understand thebiology, we unlock the edge. When we use it daily, we become the kind of warfighter who doesn't just endure pressure—we perform through it.