4 ways to hack your catecholamines — the stress hormones that can lead to burnout

You’re probably already heard of cortisol . Otherwise known as the stress hormone, it plays a crucial role in the body’s stress response, and can lead to anxiety , high blood pressure , facial puffiness (also known by its social media moniker: cortisol face) and abdominal weight gain are just a few of the effects of elevated cortisol levels.

While it’s true that cortisol is a key player in your body’s flight or flight response — the evolutionary state that your body switches to when faced with an anxiety-driven situation, catecholamines, a group of hormones that also function as neurotransmitters are also part of the bigger picture. Catecholamines, which are grouped as dopamine, adrenaline and noradrenaline are pumped out when you feel threatened with both physical and emotional stress.

The brain, nervous system and adrenals glands produce catecholamines and together they drive some of the common signs of stress from palpitations to sweaty palms, dizziness and shakiness. As well all know, chronically high levels of stress can lead to burnout — and according to Mental Health UK's 2024 Burnout Report, Londoners are particularly susceptible. One in four people from the capital confess to feeling unable to cope with the pressure in their lives, while one fifth of workers have had to take time off in 2024 due to stress-related poor mental health.

The mounting challenges that we face both in and out of the workplace are taking a massive toll, turning the UK into a 'burned out' nation. But take a deep breath, because there are some smart ways that you can take action. Get ready to feel more relaxed and get your hormones back into balance. Your health will thank you for it!

Massage your body by tapping

Want to regulate your catecholamines in just 60 seconds? Increase your internal vibrational energy and simultaneously boost blood flow with a short Qigong (a traditional Chinese practice) tapping session. Get in the habit of setting a one-minute timer on your phone as soon as you roll out of bed in the morning, and begin waking up every part of your body with a combination of tap massage techniques. With your entire hands, use patting chopping and close-fist movements that feel firm enough to invigorate (but not hard enough to hurt). Start from your legs and work all the way up to your head spending a few seconds on each body part.

Go for a nature stroll

The trend for a softer life — embracing a mindful way of living over 10pm emails and weekend blowouts is spilling over to our fitness routines. High intensity workouts are on their way out and slow fitness is in . Intense training can create high levels of catecholamines and without adequate rest in between training sessions, you risk burnout.

Swap your HIIT class for a micro stroll. According to Lululemon’s new Global Wellbeing Report 2024, short walks that lasted less than 15 minutes helped to boost wellbeing by 20 per cent, add a spot of nature into the mix and your wellbeing surges by a whopping 24 per cent.

Eat a Nordic diet

The Nordic lifestyle continues to triumph on the happiness scale and access to an abundance of fresh, natural food is one of the reasons for the nation’s stellar wellbeing. Fish is one of the staples of the Nordic diet, and fatty fish, in particularly can help to balance out your catecholamine response.

The adrenal glands which sit on top of the kidneys, is one of the major sites where catecholamines are produced, and nourishing your adrenal glands by including fatty fish in your diet may help to restore adrenal health. Memorise the acronym SMASH, which stands for (salmon, mackerel, anchovies, sardines and herring) as these are the most nutritious cold-water fish types. Try and alternate these varieties by including two to three portions per week to obtain a steady stream of stress-relieving omega-3 fatty acids.

Start your meal with salad

The adrenal glands constantly crave nourishment and one of the best ways to keep them functioning efficiently is by making green veg the star of your meals. Dark green leafy veg like rocket, lettuce watercress and spinach is chock full of the micronutrient magnesium, an important mineral which helps to promote relaxation, easing any excess load on the adrenal glands. Start your main meals with a green salad to get a magnesium fix. An 80g serving size officially counts as one portion, and pre-washed bagged leaves are a quick way to rustle up a nutritious salad.

Beginning your meal by nibbling a green salad, prior to your main helping helps to prime the digestive system so that you’re less likely to suffer any abdominal discomfort like gas and bloating. Double win.

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