{"id":11739,"date":"2025-06-02T19:40:16","date_gmt":"2025-06-02T17:40:16","guid":{"rendered":"https:\/\/intermedio.ch\/?p=11739"},"modified":"2025-06-16T19:23:05","modified_gmt":"2025-06-16T17:23:05","slug":"cortisol-and-stress-the-silent-effect-of-criticism-insecurity-shame","status":"publish","type":"post","link":"https:\/\/intermedio.ch\/en\/cortisol-and-stress-the-silent-effect-of-criticism-insecurity-shame\/","title":{"rendered":"Cortisol and stress: The silent effect of criticism, insecurity & shame"},"content":{"rendered":"

1.\u00a0\u00a0 Introduction<\/h2>\n

Stress is present in almost every moment in which we feel frustrated and vulnerable. But the fear of being judged by others is also a common stressor. But how exactly does our body react in such situations? A new US study<\/a> now makes it clear: There is no single typical stress response. Rather, each person carries their own cortisol profile \u2013 a kind of biological program for how the body reacts to social stress. And the surprising thing is: It’s not just external stress that determines our stress level, but above all our inner feelings. When someone feels ashamed, observed, or criticized, a powerful switch is activated in the body. This triggers the release of the so-called stress hormone cortisol [1].<\/a><\/span><\/strong><\/p>\n

2.\u00a0\u00a0 Cortisol \u2013 The alarm bell of our body<\/h2>\n

The hormone cortisol is the end product of a biological process that begins in our brain. There, in the hypothalamus [2], a signal is transmitted to the pituitary gland [2] when a threat is perceived \u2013 the\u2013\"Cortisoldie wiederum die Nebennieren dazu anregt, Cortisol auszusch\u00fctten.<\/p>\n

But when is cortisol permanently harmful? Cortisol is actually extremely important for the body. It provides energy, increases blood sugar levels, temporarily suppresses the immune system (to mobilize sufficient energy), and prepares us for fight or flight. In small doses, cortisol can even have a motivating effect. But if levels remain permanently high or repeatedly rise sharply, it can make us ill \u2013 for example, increasing the risk of cardiovascular disease, depression, or sleep problems.<\/p>\n

Typical for acute stress is that the cortisol level rises sharply after about 20 to 30 minutes and then slowly decreases again \u2013\"Cortisol when the threat is over. This is precisely the pattern the researchers observed in participants who felt strongly evaluated.<\/p>\n

3. How evaluation, insecurity & shame control cortisol levels<\/h2>\n

3.1 Procedure of the scientific study<\/h3>\n

In the study, over 1,200 adults were placed in laboratory situations in which they had to solve tasks under observation. For example, they had to give a speech or do math problems, sometimes in front of a neutral jury and sometimes in front of a negative jury. This assessment situation triggered severe stress in many of them. Cortisol levels were measured in their saliva several times. The results showed that there are five different reaction patterns to such social stressors. The majority of participants had hardly any measurable reaction. Their cortisol remained low or even fell. Others showed mild or moderate reactions. And a smaller group of people – around 9 percent – reacted with a veritable hormonal surge. Their cortisol levels rose by over 130%. This group felt the most observed and therefore most frequently reported feelings of shame.<\/p>\n

Particularly intriguing: There were also individuals who highly felt being evaluated, but whose bodies showed no significant cortisol response. These weakened responses are now also considered potentially harmful to health, as they may indicate an unhealthy suppression of the stress system.<\/p>\n

3.2 The five stress types at a glance<\/h3>\n

The study, in which more than 1,200 people were tested in stressful situations, discovered five typical cortisol profiles, namely:<\/p>\n

    \n
  1. No measurable reaction<\/strong>
    \n\u25ba Cortisol remains low or decreases
    \n\u25ba Effect: seemingly calm, possibly a protective mechanism<\/li>\n
  2. Slight cortisol increase\"Cortisol<\/strong>
    \n\u25ba Moderate reaction to social stress
    \n\u25ba Effect: healthy, normal adaptation<\/li>\n
  3. High initial level that slowly decreases<\/strong>
    \n\u25ba Body appears permanently in heightened alertness
    \n\u25ba Effect: chronic underlying tension possible<\/li>\n
  4. Severe cortisol surge<\/strong>
    \n\u25ba Over 130% increase
    \n\u25ba Effect: intense stress reaction, often with shame and evaluation anxiety<\/li>\n
  5. Permanently high cortisol level<\/strong>
    \n\u25ba No return to resting state
    \n\u25ba Effect: critical to health, chronic stress<\/p>\n

    3.1. The real stress switch is in the head \u2013 and is called emotion<\/h3>\n

    What is particularly striking about the study results is that the most intense reactions were not experienced by those who were objectively most stressed, but by those who felt the most internally ashamed or negatively judged. The autonomic nervous system makes lightning-fast decisions in every situation. If the situation is classified as unpleasant or dangerous, it goes into alarm mode (sympathetic nervous system). This applies to soldiers in war, students taking exams, or tennis players panicking during a match. If, on the other hand, the situation is perceived as pleasant, the system goes into calm mode (parasympathetic nervous system). This short video explains how the sympathetic and parasympathetic nervous systems work. Emotions such as shame, fear, frustration, or insecurity act like a turbo amplifier. They activate the cortisol system – sometimes even when there is objectively no concrete danger. It becomes particularly dangerous when this activation occurs frequently – without sufficient recovery. The different stress reactions of the test subjects were categorized as follows based on their respective cortisol levels.<\/p>\n<\/li>\n<\/ol>\n

    4.\u00a0\u00a0 What does this mean for you?<\/h2>\n

    Knowing your cortisol profile can be key to becoming more conscious in how you deal with stress.<\/p>\n

    Ask yourself:<\/p>\n

    In which situations do you quickly feel observed or ashamed?
    \nHow does your body react in such moments?
    \nDoes your stress level skyrocket? Or do you remain surprisingly calm \u2013 perhaps too calm?<\/p>\n

    Both can provide clues: A highly reactive stress system needs targeted relaxation. A barely reactive system can be a sign that your body has already switched to a kind of protective mode \u2013 which can also be stressful in the long run.<\/p>\n

    4.1 Mindfulness Promotes Your Resilience…<\/h3>\n

    Instead of seeing stress solely as a reaction to external demands, it becomes clear: It is primarily your internal evaluations \u2013 feelings like shame, insecurity, or fear of rejection \u2013 that activate the stress system. The good news is that such reaction patterns can be changed. If you recognize which situations typically trigger your inner alarm, you can counteract them more specifically. Various methods are available to you here: mindfulness, breathing exercises, mental training, meditation, or even new, self-caring ways of thinking. The key is to be able to focus on your emotions without judging them, but rather accepting them for the time being as they are. This type of awareness of your inner, mental processes and the shift to a different perspective are precisely the goals of the training sessions mentioned.<\/p>\n

    \"Gelassen4.2 …And targeted training makes you strong<\/h3>\n

    At the same time, knowing your cortisol profile invites you to be gentler with yourself. Perhaps your body barely reacts\u2014not because you’re so “cool,” but because your system is overloaded and shutting itself down. Or you react very strongly\u2014which isn’t a sign of weakness, but of high sensitivity. Both are okay. The key is to get to know yourself better. Because the more you understand how your body reacts to social stress, the better you can protect yourself, regulate yourself\u2014and live a healthier life in the long run.
    \nIn our course “    Calm and Confident in Stress<\/a>” you will learn, among other things, how to confidently deal with shame, pressure and judgment \u2013 \u200b\u200band really calm your nervous system.<\/p>\n

    [1]<\/a> Brain structure that controls various processes such as eating, sleeping and sexuality.<\/p>\n

    [2]<\/a> In English, the pituitary gland. It sits beneath the hypothalamus and plays a central role in the activation of hormones such as cortisol, adrenaline, and noradrenaline.<\/p>\n

     <\/p>\n

    Author: Noureddine Yous, intermedio.ch<\/p>\n

    Zurich, 02. Juni 2025<\/p>\n","protected":false},"excerpt":{"rendered":"

    At the same time, knowing your cortisol and stress profile invites you to treat yourself more gently. Perhaps your body barely reacts\u2014not because you’re so “cool,” but because your system is overloaded and shutting itself down. Or you react very strongly\u2014which isn’t a sign of weakness, but of high sensitivity. Both are okay. The key is to get to know yourself better.<\/p>\n","protected":false},"author":2,"featured_media":11688,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[292,248,249],"tags":[223,436,434,435,432,433],"class_list":["post-11739","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psychische-stoerungen-en","category-psychologie-en","category-stresskompetenz-en","tag-coaching-en","tag-cortisol-en","tag-stress-management","tag-stress-management-training","tag-stress-profile","tag-stress-type"],"yoast_head":"\nCortisol and stress: The silent effect of criticism, insecurity & shame | Intermedio<\/title>\n<meta name=\"description\" content=\"What type of stress are you? And how does your body react to criticism, fear, and shame? Cortisol reveals your stress type. 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