by Leah Cheshire, NBC-HWC
Why and how does pain flare when you’re stressed? One of the reasons is cortisol, your body’s stress hormone. Today I’m going to show you how stress and emotions fuel midlife pain, and how you can calm the cycle in your body, mind, and spirit.
This month, in honor of Pain Awareness, we’ve been breaking down the real reasons women in midlife experience more pain. This is part 4 of our series. We’re diving into one of the most overlooked pieces: the stress and the emotional–spiritual connection.
The Stress-Pain Cycle
Here’s what happens when we’re under stress:
- The body releases cortisol which is a stress hormone that’s meant to help us in short bursts.
- But when stress is ongoing, cortisol stays high.
- High cortisol increases inflammation, tightens muscles, and lowers pain tolerance.
- Inflammation is a cause of not just pain but many chronic diseases.
So that’s why:
- Your shoulders ache more after a stressful week.
- Headaches come on stronger when you’re running on little sleep.
- Or your gut feels bloated when you’re anxious.
This is what I call the stress–pain cycle. Stress fuels cortisol → cortisol fuels pain → pain creates more stress. And around midlife, when hormones are shifting, the cycle can feel even stronger.
Now cortisol is a necessary hormone. God created it to help with metabolism and energy. Cortisol levels naturally peak about 30 minutes after we wake up and slowly decrease throughout the day. They should be their lowest levels by bedtime and overnight to allow you to rest and restore your energy.
Cortisol also increases when you’re in the middle of danger (such as a car heading towards you). Your sympathetic nervous system and the hypothalamic-pituitary-adrenal (HPA) axis release several hormones including cortisol to get you to jump out of harm’s way.
God made our bodies to work in a variety of situations, including stressful ones. However, our bodies weren’t made to experience stress all the time. The key is that this high dose of cortisol is for short-term stress, not long-term or chronic stress. But if you’re in a state of chronic stress, then your cortisol level is high most of the time. And that can overwhelm your body and cause symptoms such as:
- Increased inflammation
- Hypertension (High Blood Pressure)
- Fatigue
- Depression, anxiety, and mood swings
- Weakened immune response which may cause you being sick more often
- Weight gain in the face and belly (due to cortisol causing high blood sugar)
- High blood sugar which may lead to diabetes type 2
- Headaches
- Insomnia
- Skin changes such as thin, fragile skin that bruises easily or purple stretch marks on abdomen, breasts, and thighs
- Muscle weakness (too much cortisol breaks down proteins)
- Cognitive issues such as brain fog, poor memory or concentration
- Bone loss making bones weak and brittle (long term cortisol can lead to osteoporosis)
Lab Tests: If you feel stressed all the time and have no idea why, you can get your cortisol levels checked to see if your cortisol levels are optimal at various times during the day. There are urine, blood, or saliva tests so ask your own practitioner. Having this information can help to accurately rule out any medical conditions like Cushing’s Syndrome (too much cortisol) or Addison’s Disease (too little cortisol). This will help your practitioner and you in developing a treatment plan.
The Emotional-Spiritual Connection with Pain
Pain is not just physical. It’s emotional and spiritual, too.
- If you’re discouraged, lonely, or anxious, your brain amplifies pain signals.
- If you feel hopeful, supported, and connected, your brain releases chemicals like serotonin and endorphins that actually dull pain.
That’s why it’s also important to figure out why you’re feeling so stressed. Name the emotions you’re feeling such as anger, frustration, rejection, etc. Stress is a symptom, not the primary cause.
That’s why practices like prayer, journaling, or even sitting quietly with scripture and in nature are not just ‘nice extras.’ They literally help your body shift out of stress mode and into healing mode.
And seeing a therapist, counselor, or a pastor can be an important part of figuring out the reasons why you’re stressed as well as providing ways to cope and handle stress.
When we hit 40, 50, or beyond, there are many life changes. There’s nothing to be ashamed about if you need to talk to a professional to help you handle all those changes. I’ve used counselors throughout my life and found them very beneficial.
I like to remind my clients: Your body is not betraying you. It’s asking you to slow down and care for it differently.
Strategies to Break the Stress-Pain Cycle
Here are several simple but powerful ways you can start calming pain by lowering stress and cortisol:
Breathing Reset: Try 5+ slow diaphragmatic breaths. Inhale through the nose, hold, and exhale longer through the mouth. Try the 4-7-8 or 5-5-5 technique. This lowers cortisol in just minutes.
Prayer and Gratitude Journaling: Write down one Bible verse or one thing you’re thankful for in the morning, during the day, or before bed. This shifts your mind away from stress and helps your body relax.
Gentle Movement: Walking, gentle stretching, or easy movements can signal safety to the nervous system, easing tension.
Sleep Ritual: Aim for consistent bedtime routines. Dim lights, no screens 30 minutes before bed, maybe drink a cup of calming tea, or read scripture or even an old-fashioned book (nothing intense like a murder mystery, though). Remember, poor sleep = higher cortisol = more pain.
Connection and Community: Share your struggles with a friend, prayer partner, or group. Emotional connection lowers stress hormones and reminds you you’re not alone. Someone else has already been through similar situations and will understand.
Faith Practices: Scripture meditation, prayer walks, or listening to worship music can bring calm and shift your focus away from pain, creating both peace and physical relief.
Nutrition: I would be remiss if I didn’t mention your diet. Eating an anti-inflammatory diet of mainly healthy proteins, complex carbohydrates (found in vegetables, fruit, nuts and seeds) and healthy fats will help fuel your body and mind to handle life and stress better. And drinking plenty of good, clean water is necessary, too.
So here’s my challenge for you this week: Pick just one stress-busting practice. Maybe it’s deep breathing, prayer journaling, or a 5-10 minute walk. Commit to it daily. Notice how it changes your pain over time.
Remember: pain isn’t just physical. By caring for your mind, emotions, and spirit, you can lower stress, reduce pain, and thrive in this season of life.
Leah Cheshire is a National Board Certified Health and Wellness Coach and retired speech-language pathologist and homeschooler. After having numerous health issues herself, she embarked on a wellness journey using various nutrition and lifestyle modifications. She then decided to return to school to help others. Leah now works primarily with midlife women who have hormonal problems, weight and digestive issues, pain, brain fog, and fatigue by providing guidance and accountability to help them decrease symptoms and improve their overall health by using nutrition, lifestyle practices, and growing in your faith. If you need help from someone who, not only has helped clients but who also has been in your shoes, reach out today to set up a free 20-minute session. Click here to schedule.
