Rebecca's Journey Through Grief and Cortisol Stress

Today we hear from a member of our community, Rebecca, who has shared her story on grief, stress and cortisol.

"For a long time, I didn’t realise what was happening to my body.

I was doing “all the right things” eating relatively well, trying to stay active, pushing through busy days, yet I felt constantly exhausted, wired at night, and stuck in a cycle that felt impossible to break.

The weight around my middle slowly crept on. My sleep became lighter and more disrupted. I felt overwhelmed more easily, and even small tasks started to feel like too much.

Of course, I just assumed it was perimenopause and I just had to push through.

What I didn’t realise at the time was that my body was living in a constant state of stress, and cortisol was at the centre of it all.

I had lost my mum and grief was also a constant battle.

What Cortisol Stress Felt Like for Me

Looking back, the signs were all there:

Constant fatigue but difficulty switching off
Increased belly fat despite no major diet changes
Cravings for sugar and quick energy foods
Feeling “on edge” or overstimulated
Poor sleep and waking through the night
Low motivation and mental fog

It wasn’t just physical it affected how I showed up in my daily life, my patience, my energy, and my overall sense of wellbeing.

How Grief Impacts Cortisol and the Body

One piece of my journey I didn’t fully understand at the time was how deeply grief was affecting my body.

Grief isn’t just emotional it’s physiological.

When we experience loss, whether it’s the passing of a loved one, a relationship ending, a major life change, or even the loss of who we once were, the body interprets this as a form of stress. And that stress response directly impacts cortisol.

Grief Puts the Body Into Survival Mode

Grief activates the body’s stress response, often linked to the fight or flight response.

This means:

Cortisol levels can remain elevated for extended periods
The nervous system stays in a heightened state
The body prioritises survival over healing, digestion, and recovery

In short, your body is trying to protect you, even if it doesn’t feel helpful.

What High Cortisol from Grief Can Feel Like

During periods of grief, you may notice:

Deep exhaustion but trouble sleeping
Brain fog or difficulty concentrating
Changes in appetite (overeating or undereating)
Increased anxiety or emotional sensitivity
Weakened immunity (getting sick more often)
Weight changes, especially around the abdomen

These are not signs of weakness they are signs your body is under prolonged stress.

What Helped Me (and May Help You Too)

Supporting your body through grief isn’t about perfection it’s about gentleness.

Some of the most helpful things included:

Allowing myself to feel instead of suppressing emotions
Prioritising rest without guilt
Gentle movement like walking or stretching
Talking to someone I trust
Nourishing my body, even when I didn’t feel like eating well

These small acts signal to your body that it is safe helping to gradually lower cortisol levels.

Check out the cortisol reduction meal plan on the Zing Wellbeing app!

You can also follow a 7 Day Cortisol Detox

How I Started Supporting My Body

I didn’t overhaul my life overnight. Instead, I made small, consistent changes that supported my nervous system.

1. Prioritising Sleep

Sleep became non-negotiable.
I created a wind-down routine, reduced screen time at night, and aimed for consistency rather than perfection.

2. Eating to Stabilise Blood Sugar

I stopped skipping meals and started focusing on balanced meals with:

Protein
Healthy fats
Fibre-rich carbs

This helped reduce energy crashes and constant cravings.

3. Gentle Movement Over Intense Workouts

Instead of pushing my body harder, I leaned into:

Walking
Strength training
Stretching

Less stress on my body actually gave me better results.

4. Learning to Slow Down

This was the hardest part.

I began incorporating:

Deep breathing
Short breaks in my day
Saying no more often

Not everything needed to be done immediately.

5. Managing My Mental Load

Stress isn’t just physical it’s emotional too.

I started:

Journaling
Setting boundaries
Letting go of unrealistic expectations

What Changed Over Time

The changes weren’t instant, but they were powerful.

Over time, I noticed:

More stable energy
Better sleep quality
Reduced cravings
Improved mood
Gradual changes in body composition

Most importantly, I felt like myself again.

What I Learned About Cortisol and Health

Cortisol isn’t the enemy it’s a hormone designed to protect us.

But in today’s fast-paced world, many of us are living in a constant “fight or flight” state without realising it.

The key isn’t doing more it’s doing what supports your body.

If you’re feeling stuck, exhausted, or frustrated with your health, know this:

You’re not broken. Your body is responding exactly how it’s designed to.

Sometimes the most powerful changes come from slowing down, tuning in, and working with your body not against it.