8 Signs of High Cortisol & How to Treat ‘Cortisol Face’
Cortisol, often called the “stress hormone,” plays a crucial role in regulating metabolism, inflammation, and the body's response to stress. While essential in small amounts, chronically elevated cortisol levels can wreak havoc on your body and appearance, leading to what is commonly referred to as “cortisol face.”
If you’ve noticed puffiness, sagging skin, or an overall tired appearance despite getting enough rest, high cortisol could be the culprit. In this article, we’ll explore the eight key signs of elevated cortisol, how to distinguish it from other conditions, and the most effective ways—both lifestyle and supplement-based—to restore balance.
What Is Cortisol?
Cortisol is a steroid hormone produced by the adrenal glands in response to stress. It follows a natural daily rhythm, peaking in the morning to help you wake up and gradually declining throughout the day. However, when stress becomes chronic—whether from work, poor sleep, over-exercising, or emotional turmoil—cortisol levels can remain elevated for extended periods, leading to a cascade of negative effects.
While short-term spikes in cortisol are beneficial (helping you stay alert in dangerous situations), long-term elevation can contribute to:
Weight gain, particularly around the midsection
Increased blood pressure and blood sugar levels
Suppressed immune function
Accelerated aging and skin issues
One of the most visible manifestations of prolonged high cortisol is cortisol face—a term used to describe puffiness, skin thinning, breakouts, and other facial changes linked to excessive cortisol.
8 Signs of High Cortisol
1. Puffy, Bloated Face (Cortisol Face)
A telltale sign of high cortisol is facial puffiness, particularly around the cheeks and jawline. This occurs because cortisol causes fluid retention and increases fat deposits in the face, leading to a swollen, rounder appearance.
2. Increased Facial Wrinkles & Thinning Skin
Cortisol breaks down collagen and elastin, two key proteins responsible for skin firmness and elasticity. Over time, this leads to thinning skin, fine lines, and increased wrinkles—especially around the eyes and mouth.
3. Persistent Acne & Slow Healing
Excess cortisol stimulates oil production, leading to breakouts even in adults who normally have clear skin. It also weakens the immune response, meaning cuts, blemishes, and irritation take much longer to heal.
4. Dark Circles & Hollow Eyes
High cortisol disrupts sleep and increases inflammation, which can cause dark under-eye circles, a sunken appearance, and overall tired-looking eyes. If you wake up looking exhausted despite getting a full night’s rest, stress hormones may be at play.
5. Unexplained Weight Gain (Especially Around the Face & Midsection)
One of the most frustrating effects of high cortisol is weight gain that seems unrelated to diet or exercise. Cortisol encourages fat storage around the abdomen and face, leading to what some describe as a “moon face” appearance.
6. Increased Facial Redness & Sensitivity
Cortisol affects blood vessels, sometimes leading to increased redness and visible capillaries, especially on the cheeks. It can also make your skin more sensitive, reactive, and prone to irritation.
7. Hair Thinning or Hair Loss
Cortisol can disrupt the hair growth cycle, leading to thinning hair, excessive shedding, or a receding hairline—particularly in women. This is because stress hormones can push hair follicles into a premature resting phase.
8. Frequent Breakouts on Jawline & Chin
Hormonal imbalances caused by high cortisol often trigger cystic acne along the jawline and chin. If you’re experiencing breakouts that don’t respond to typical treatments, your stress levels might be to blame.
How to Tell the Difference: Is It Cortisol or Something Else?
While high cortisol can cause significant changes to your skin and face, other conditions may mimic some of these symptoms. Here’s how to differentiate:
Puffy face – Often linked to high cortisol due to fluid retention and fat redistribution. However, it can also be caused by a poor diet, excess sodium, or kidney issues.
Thinning skin – Cortisol breaks down collagen, leading to thinner skin. Other possible causes include aging, sun damage, and low estrogen levels.
Dark circles – Chronic stress and disrupted sleep cycles can contribute to dark under-eye circles, but allergies, genetics, and general fatigue are also common culprits.
Acne on the chin and jawline – High cortisol can trigger breakouts, especially along the jawline. However, conditions like PCOS, a poor diet, or other hormonal imbalances can also cause similar skin issues.
Hair thinning – Cortisol disrupts hair growth cycles, leading to increased shedding. But thyroid imbalances and vitamin deficiencies (such as iron or biotin deficiency) may also be responsible.
Midsection weight gain – High cortisol encourages fat storage around the abdomen. Other factors, such as insulin resistance or menopause-related hormonal changes, can also lead to stubborn belly fat.
If you suspect cortisol is the root cause, getting a saliva, urine, or blood test can help confirm your hormone levels.
Lifestyle Fixes to Lower Cortisol & Reverse Cortisol Face
1. Prioritize Deep, Restorative Sleep
Poor sleep is one of the fastest ways to spike cortisol. To improve sleep quality:
Avoid screens 1-2 hours before bed (blue light suppresses melatonin).
Keep your room cool, dark, and quiet.
Establish a wind-down routine (reading, meditation, stretching).
2. Reduce Caffeine & Alcohol
Caffeine increases cortisol, especially if consumed on an empty stomach or late in the day. Alcohol disrupts sleep and can contribute to inflammation, worsening cortisol-related skin issues. Swap coffee for matcha or herbal teas like ashwagandha or chamomile.
3. Practice Mindful Stress Management
Activities like meditation, deep breathing, journaling, and yoga have been scientifically proven to lower cortisol. Even just 10 minutes a day can make a noticeable difference.
4. Exercise Smartly (Avoid Overtraining!)
Intense workouts like HIIT and long-distance running can temporarily spike cortisol. If you’re already stressed, opt for lower-intensity exercise like walking, pilates, or strength training to avoid further hormonal imbalances.
5. Adopt a Low-Inflammation Diet
What you eat directly affects cortisol. Prioritize:
Healthy fats (avocados, olive oil, salmon)
Anti-inflammatory foods (turmeric, ginger, leafy greens)
Protein-rich meals to stabilize blood sugarAvoid:
Processed sugars and refined carbs
Excess sodium, which contributes to fluid retention
Dairy (can increase breakouts in some people)
Best Supplements for Lowering Cortisol & Healing Cortisol Face
Certain supplements can help regulate cortisol and promote healthier skin:
Ashwagandha – A powerful adaptogen that lowers cortisol and improves stress resilience.
Magnesium – Supports relaxation, better sleep, and reduced cortisol spikes.
Rhodiola Rosea – Helps balance stress hormones and fight fatigue.
Vitamin C – Helps lower cortisol and supports skin health.
Collagen Peptides – Replenishes lost collagen and helps counteract thinning skin.
Final Thoughts
High cortisol doesn’t just impact your energy and mood—it shows up on your face in the form of puffiness, breakouts, and premature aging. Recognizing the signs early and making lifestyle changes can help reverse these effects.
By managing stress, improving sleep, adjusting your diet, and incorporating targeted supplements, you can restore balance, reduce cortisol face, and look and feel your best.
If you suspect chronic stress is affecting your health, consider getting your cortisol levels tested and making small, sustainable changes to bring your body back to equilibrium.
