20 + Ways to MANAGE HIGH CORTISOL & STRESS

May 2

🧘 Lifestyle & Mind-Body Practices

Prioritize sleep (7–9 hours nightly, consistent schedule)
Lack of sleep increases cortisol secretion and disrupts the circadian rhythm. A regular bedtime supports melatonin production and tells your body when it’s safe to rest and recover.

Practice deep breathing (e.g., box breathing, 4-7-8 method, physiological sigh)
Breathwork stimulates the vagus nerve and activates the parasympathetic (“rest and digest”) nervous system, reducing cortisol levels. The physiological sigh: a double inhale followed by a long exhale, is even backed by Stanford researchers to rapidly calm the nervous system.

Meditation or mindfulness (10–20 minutes daily)
Meditation reduces activity in the amygdala, the brain’s fear center, and lowers cortisol over time. Just 10 minutes a day can create lasting nervous system resilience.

Gentle movement (yoga, walking – avoid intense workouts if adrenally fatigued)
While intense exercise spikes cortisol, gentle movement like restorative yoga, Pilates, or walking can lower cortisol, improve mood, and support lymphatic flow.

Limit screen time, especially before bed
Blue light from screens suppresses melatonin and keeps the brain in a stimulated state. Screen overexposure also increases sympathetic nervous system activity, keeping cortisol elevated. Try a digital sunset an hour before bed.

Spend time in nature or get sunlight exposure early in the day
Morning sunlight helps reset your circadian rhythm and lowers nighttime cortisol. Forest bathing (spending time among trees) has been shown to reduce cortisol and increase natural killer cell activity (immune-boosting).

Set boundaries to reduce overwhelm and overcommitment
Chronic overcommitment keeps your nervous system in a prolonged “fight-or-flight” state. Boundaries allow your body and mind to recalibrate and return to safety.

🥗 Nutrition & Dietary Support

Eat regular, balanced meals (especially within 30–60 minutes of waking)
Skipping meals or waiting too long to eat can trigger hypoglycemia, which raises cortisol to stabilize blood sugar. Balanced meals keep blood sugar and energy steady, reducing stress on your adrenals.

Focus on protein + healthy fats at every meal
Protein provides amino acids that support neurotransmitter balance, while healthy fats stabilize blood sugar and promote hormone production, including cortisol regulation.

Avoid excessive caffeine, sugar, and processed foods
Caffeine and sugar spike cortisol and blood sugar, then cause crashes that trigger more stress hormone output. Processed foods also deplete nutrients needed for adrenal function.

Stay hydrated (with electrolytes if needed)
Dehydration is a physical stressor that raises cortisol. Add electrolytes to support adrenal glands, which help regulate fluid balance and stress response.

Incorporate anti-inflammatory foods (leafy greens, fatty fish, berries, turmeric)
Chronic inflammation triggers cortisol production. Anti-inflammatory foods help calm the immune system and lower the overall stress load.

🌿 Supplements (under guidance)

Adaptogens: Ashwagandha, Rhodiola, Holy Basil, Eleuthero
Adaptogens help the body adapt to stress and modulate cortisol levels. Ashwagandha, in particular, has been shown in studies to reduce cortisol by up to 30%.

Magnesium (glycinate or threonate)
Magnesium is a cofactor in hundreds of enzymatic processes and helps quiet an overactive HPA axis. Glycinate is calming, and threonate supports cognitive function and sleep.

L-theanine
This amino acid found in green tea increases alpha brain waves, promoting calm focus and reducing anxiety and cortisol without sedation.

B-complex vitamins
B vitamins, especially B5 and B6, are critical for adrenal hormone production and energy metabolism. Stress quickly depletes these nutrients.

📋 Lifestyle Shifts & Boundaries

Journal or talk therapy for emotional release
Unprocessed emotions can keep your nervous system dysregulated. Journaling or working with a therapist helps shift stored stress from the body into conscious awareness and resolution.

Laugh, play, and connect with loved ones
Social connection and laughter release oxytocin and endorphins, which counteract cortisol and reduce the physiological stress response.

Say “no” more often to create space for recovery
Each “yes” adds to your stress load. Saying “no” is an act of nervous system protection and preserves your energy for true priorities.

Practice gratitude
Gratitude practices have been shown to reduce inflammatory markers and cortisol. Shifting focus to what’s going well trains your brain to feel safer and more supported.

🧠 Bonus: Somatic Therapies & Grounding Techniques

Grounding (barefoot on earth, Epsom salt baths, lying on the floor)
Direct contact with the earth has been shown to lower cortisol and reduce inflammation. Grounding helps discharge static energy and regulates electrical activity in the body.

omatic therapies (like TRE, EMDR, or nervous system work)
These help release trauma stored in the body and complete stress response cycles. They shift the body out of fight-or-flight and help recalibrate your HPA axis (hypothalamic-pituitary-adrenal).

References

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Cameron Gildea