How to Spot the Hidden Signs Stress Is Messing with Your Hormones

Let me start by saying this: if you’ve been feeling out of balance lately—physically, mentally, emotionally—you are not alone. I used to think that stress was just part of the deal. That racing thoughts, anxious mornings, energy crashes, and disrupted sleep were normal.

That being “tired but wired” was just how modern life works. But what I didn’t know at the time was that stress wasn’t just messing with my mood—it was messing with my hormones. I soon realised the signs of stress messing with your hormones and my endocrine system. It was crying out for help in all the ways I didn’t know how to listen to yet.

This is the story of how I learned to understand my stress, support my hormones, and return to myself—with a little help from herbal wisdom and some small but powerful changes to my daily rituals.

In today’s blog, I'm taking a deep dive into:

• How stress and anxiety affect the endocrine system

• What burnout does to your hormones

• Signs your hormones are struggling

• Remedies to restore calm and balance

• Simple techniques and exercises to support hormonal harmony

1. Understanding the Endocrine System

Your endocrine system is the body’s hormone control center. It’s made up of glands—including the pituitary, hypothalamus, adrenal, thyroid, and ovaries—that release chemical messengers (hormones) into the bloodstream.

These hormones regulate everything from mood and metabolism to sleep and fertility.

When functioning well, the endocrine system works like a symphony—each gland playing in tune. But when stress enters the scene, this harmony is disrupted.

What Happened in My Body (That Might Be Happening in Yours):

Cortisol Spikes and Fatigue

• My body was stuck in overdrive. Cortisol was high at all the wrong times (hello, 3 a.m. wake ups). Eventually, I wasn’t producing enough cortisol in the mornings—leaving me drained and foggy.

Reproductive Hormones Out of Sync

• Because cortisol and progesterone share a precursor (pregnenolone), my body started prioritising stress hormones over sex hormones.

Sleep-Wake Cycle Disruption

• Cortisol is meant to be high in the morning and low at night. Mine flipped. I was wired at night and flat in the morning, with melatonin production blocked by stress and screen time.

Blood Sugar Chaos

• Stress increased my cravings. I felt pulled toward sugar and carbs—because cortisol was messing with insulin and blood glucose levels.

2. The Stress Response: Signs of stress messing with your hormones

When you’re stressed—whether it’s from a looming deadline, emotional strain, or simply too much on your plate—your sympathetic nervous system activates what’s known as the “fight or flight” response. This triggers the hypothalamic - pituitary - adrenal (HPA) axis, releasing:

• Adrenaline: For immediate energy and alertness

• Cortisol: The main stress hormone, designed to help you cope with extended stress

Cortisol is helpful in short bursts—but when stress is chronic, your cortisol levels stay elevated. Over time, this wears down the adrenal glands, affects other hormones, and disrupts the delicate hormonal balance your endocrine system works so hard to maintain. Watch our for the igns of stress messing with your hormones

3. The Domino Effect: How Burnout and Anxiety Disrupt Hormones

Here’s how ongoing stress and anxiety affect specific hormones and glands:

1. Cortisol (Stress Hormone)

Chronic stress = chronically high cortisol. This can lead to:

• Weight gain (especially around the belly)

• Sleep disruption, Immune suppression, Blood sugar imbalances

2. Thyroid Hormones (T3 & T4)

Cortisol can inhibit thyroid function, leading to fatigue, cold intolerance, hair loss, and brain fog.

3. Sex Hormones (Estrogen, Progesterone, Testosterone)

High cortisol steals resources from progesterone and testosterone, creating imbalances such as:

• PMS and irregular periods, Low libido, Fertility challenges

• Mood swings and irritability

4. Melatonin (Sleep Hormone)

Cortisol and melatonin are on opposite rhythms. When cortisol is high at night, melatonin production drops, leading to insomnia or poor-quality sleep.

5. Insulin

Cortisol raises blood sugar. Over time, this can lead to insulin resistance, sugar cravings, and energy crashes.

5. Signs Your Hormones Are Out of Balance

When your endocrine system is struggling, it will whisper at first—and then shout. Look out for these signs:

• Waking up tired, even after sleep

• Afternoon crashes or wired evenings

• Difficulty concentrating or “brain fog”

• Bloating or digestive upset

• Mood swings, anxiety, or irritability

• Skin breakouts, dry skin, or dull hair

• Sugar cravings or emotional eating

• Irregular or painful periods

• Sleep disturbances

Sound familiar? Let’s talk about what you can do—gently, naturally, and sustainably.

1. Nutrition for Stress & Hormone Support

Food is medicine—and the right nutrients can do wonders for your hormones. Here are a few easy additions to your day:

• Magnesium-rich foods: Pumpkin seeds, dark chocolate, spinach

• Vitamin C: Oranges, kiwifruit, capsicum, camu-camu

• Healthy fats: Flax seeds, walnuts, olive oil, avocado

• Adaptogenic herbs: Ashwagandha, Tulsi (found in ImmuniTea)

• Protein: Vital for hormone production—think lentils, eggs, tofu, or quinoa

2. Release Emotional Tension

Emotional suppression = physical stress. Find safe outlets to process and release built-up emotion.

Ideas:

• Journaling, Talking to a therapist or friend

• Breath work sessions, Crying, laughing, dancing, shaking—whatever helps you move energy

3. Create a Sacred Sleep Routine

Sleep is where hormone magic happens. Aim for 7–9 hours in a dark, cool room.

Try this wind-down plan:

• Turn off screens 1 hour before bed

• Sip Sleep Tea, Apply Calm Balm

• Do 10 minutes of light stretching or gratitude journaling

• Spray pillow with Deep Sleep Spray

4. Build a Hormone-Loving Morning Routine

How you start your day matters. A cortisol spike is normal in the morning—but overdoing it with caffeine and chaos sends stress signals too early.

Instead:

• Drink water with lemon before coffee

• Do a short stretch, breath work, or walk

• Sip on herbal tea instead of high-caffeine drinks if you're burnt out

5. Practice Nervous System Regulation Daily

Chronic stress = sympathetic dominance. The goal is to activate the parasympathetic (rest and digest) system multiple times per day.

Try this:

• Deep belly breathing (4-4-8 method)

• Alternate nostril breathing

• Nature walks or grounding barefoot in grass

• Gentle yoga or stretching

• Listening to calming music or forest sounds

Final Thoughts: You Are Not Broken—You Are Out of Rhythm

If you're feeling stretched thin, scattered, and hormonally off—please know this:

• You’re not lazy. You’re exhausted.

• You’re not overreacting. You’re oversaturated.

• You’re not broken. Your body is brilliantly adaptive—it just needs support.

Start with a pause. A cup of tea. A walk in the sun. A good night’s sleep. Trust that with the right tools, your body knows how to restore itself.

At Herbal Healing, I'm here to walk beside you on that journey—with nature’s wisdom, restorative herbs, and rituals that bring you back home to yourself. Here’s to balanced hormones, peaceful evenings, and calm mornings ahead.

Eloise Tzimas

Founder, Herbal Healing

eloise@herbalhealing.co.nz