One affordable retreat that can lower cortisol levels

Cortisol is released when our fight or flight system is triggered. When cortisol levels are consistently high, it causes a myriad of health problems. I am going to talk about an affordable retreat that can lower cortisol levels.

Let’s Talk About Cortisol

Cortisol is a stress hormone that is released by the adrenal gland. The adrenal gland is part of the sympathetic nervous system. When we are faced with a threatening situation, the sympathetic nervous system takes over and makes instantaneous changes in the body. We immediately go into fight or flight mode.

Think back to elementary school science class. Do you remember seeing the picture of the caveman preparing to fight a saber-toothed tiger? In one picture, the caveman was walking or searching for something. On the next page, a saber-toothed tiger jumps out and startles him. He reacts immediately by raising his weapon in defense.

We don’t know whether the caveman won the conflict. Our teachers told us that the fight or flight mechanism was triggered. The caveman’s body immediately prepared to fight the tiger or to run away.

A new term for fight or flight is the stress response. The stress response is triggered anytime we experience an unspecified stimulus or change. Hans Selye, an endocrinologist, developed the theory of the stress response. Through research and study, we now know that the stress response initiates when we encounter an actual threat or one that is imagined or perceived.

Is it Real or My Imagination

Imagined or perceived threats create a challenge when we try to maintain low stress levels. Cortisol release for the purpose of safety serves a purpose. It provides short term energy and helps us move away from danger quickly. For example, if we hear a strange noise while taking the trash outside, the stress response starts. Once we see that the noise was made by a cat or raccoon, the relaxation response kicks in. The relaxation response reverses the changes made by the stress response.

The brain cannot distinguish between real, imagined, or perceived data. As a result, the brain will initiate the stress response and begin pumping stress hormones into our system if we imagine a threat. Very often, we may feel threatened by our situations at work. The operative word is “feel.” There may not be a basis of truth to justify the feeling. Nevertheless, the body will stay in a state of increased stress because one feels threatened.

Long term, ongoing release of cortisol can cause a myriad of health problems. I have listed a few below.

• Weight gain
• High blood pressure
• Diabetes
• Heart disease
• Insomnia/ difficulty sleeping
• Mood irregularities
• Low energy levels

Moderate levels of Cortisol also increase the risk of the following conditions.

• High blood pressure
• Heart disease
• Type 2 diabetes
• Osteoporosis

In a previous blog post, I talked about the benefits of retreating.

Achieve a Long-lasting Sense of Peace.

Retreats help us to activate our pre-frontal cortex which allows us to think and make informed behavior choices. When we think clearly, not only can we make decisions that keep us safe, but we can also make decisions that improve the quality of our lives.

Learn to Create Time for Self-Reflection.

Self-reflection offers a chance to engage the prefrontal cortex. This part of the brain helps us think. During self-reflection time, we clear the clutter that clogs our brain. We move inward to consider our own thoughts, feelings, and desires. It also creates space to consider how we react and interact with the world around us. Self-reflection promotes self-care.

Making Time for Community

Community membership gives us social connection and a sense of belonging. Studies have shown that we are healthier physically, mentally, and emotionally when we belong to a supportive community. How do we know that we are in a community? Community is fostered through a demonstration of empathy and collaboration.

Getting Back to Basics

I shared how we should genuinely return to the adage of treating others the way you want to be treated. One resource that I shared that speaks to the basics of life is the well-known book by Robert Fulghum, All I Really Need to Know I Learned in Kindergarten: Uncommon Thoughts on Common Things.

Now you have background information about cortisol and the benefits of retreating. I am going to share my thoughts on an affordable and effective retreat experience that brings long-lasting results.

Personal Retreats

You may be accustomed to group retreats, however, a personal retreat offers unique opportunities for transformation.

A personal retreat is a good way to rest, relax and recharge. Here are a couple of things to keep in mind about retreats. A retreat is not a getaway or vacation. Unlike a vacation, your activities are designed to encourage inward growth and transformation. Second, a personal retreat is a planned experience that focuses on you exclusively. You set an intention based on your personal needs and design experiences to meet those needs.

Like most things, personal retreats have pros and cons.

Personal retreats provide the same benefits and outcomes as group experiences. They are self-directed which means you can be flexible. Finally, personal retreats are personalized and designed to meet your own specific needs.

Consequently, if you enjoy group activities and do not like being alone, a personal retreat may not be for you. All activities are carried out alone. This means that you must be self-motivated to stick with the plan. Finally, you may have difficulty reintegrating into regular life after a personal retreat.

Personal retreats are a great way to lower cortisol levels and attain long-lasting manageable stress levels. Are you interested in planning a personal retreat for yourself? I can help you.

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