20 + Ways to MANAGE HIGH CORTISOL & STRESS

Written By Cameron Gildea

🧘 Lifestyle & Mind-Body Practices

  • Prioritize sleep (7–9 hours nightly, consistent schedule)

  • Practice deep breathing (e.g., box breathing, 4-7-8 method, physiological sigh)

  • Meditation or mindfulness (10–20 minutes daily)

  • Gentle movement (yoga, walking - avoid intense workouts if adrenally fatigued)

  • Limit screen time, especially before bed

  • Spend time in nature or get sunlight exposure early in the day

  • Set boundaries to reduce overwhelm and overcommitment

🥗 Nutrition & Dietary Support

  • Eat regular, balanced meals (to avoid blood sugar crashes + eating within the first 30-60 min after waking)

  • Focus on protein + healthy fats at every meal

  • Avoid excessive caffeine, sugar, and processed foods

  • Stay hydrated (with electrolytes if needed)

  • Incorporate anti-inflammatory foods (leafy greens, fatty fish, berries, turmeric)

🌿 Supplements (under guidance)

  • Adaptogens: Ashwagandha, Rhodiola, Holy Basil, Eleuthero

  • Magnesium (glycinate or threonate): Calms the nervous system

  • L-theanine: Promotes calm focus

  • B-complex vitamins: Support adrenal function and energy

📋 Lifestyle Shifts & Boundaries

  • Journal or talk therapy for emotional release

  • Laugh, play, and connect with loved ones

  • Say “no” more often to create space for recovery

  • Practice gratitude : shifts focus and reduces mental stress

References

  1. Hirshkowitz, M., et al. (2015). National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health, 1(1), 40–43. https://doi.org/10.1016/j.sleh.2014.12.010

  2. Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya Yogic breathing in the treatment of stress, anxiety, and depression: Part II—clinical applications and guidelines. The Journal of Alternative and Complementary Medicine, 11(4), 711–717. https://doi.org/10.1089/acm.2005.11.711

  3. Goyal, M., et al. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368. https://doi.org/10.1001/jamainternmed.2013.13018

  4. Edwards, M. K., & Loprinzi, P. D. (2018). Effects of a sedentary behavior–inducing randomized controlled intervention on depression and mood profile in active young adults. Mayo Clinic Proceedings, 93(8), 955–964. https://doi.org/10.1016/j.mayocp.2018.02.019

  5. Wheeler, M. W., et al. (2020). Impact of screen time on sleep outcomes: A systematic review and meta-analysis. Sleep Medicine Reviews, 54, 101356. https://doi.org/10.1016/j.smrv.2020.101356

  6. Kollins, S. H., et al. (2023). The health benefits of natural environments: Systematic review and meta-analysis of green and blue space exposure. The Lancet Planetary Health, 7(2), e121–e135. https://doi.org/10.1016/S2542-5196(22)00378-0

  7. Benton, D., & Donohoe, R. T. (1999). The effects of nutrients on mood. Public Health Nutrition, 2(3a), 403–409. https://doi.org/10.1017/S1368980099000521

  8. Layman, D. K. (2004). Protein quantity and quality at levels above the RDA improves adult weight loss. Journal of the American College of Nutrition, 23(6 Suppl), 631S–636S. https://doi.org/10.1080/07315724.2004.10719406

  9. Ströhle, A., et al. (2007). Nutrition and depression: A review of the evidence. Nutrition, 23(6), 521–533. https://doi.org/10.1016/j.nut.2007.01.011

  10. Popkin, B. M., et al. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x

  11. Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—protective activity. Pharmaceuticals, 3(1), 188–224. https://doi.org/10.3390/ph3010188

  12. Boyle, N. B., et al. (2017). The effects of magnesium supplementation on subjective anxiety and stress—A systematic review. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429

  13. Hidese, S., et al. (2019). Effects of L-theanine administration on stress-related symptoms and cognitive functions in healthy adults: A randomized controlled trial. Nutrients, 11(10), 2362. https://doi.org/10.3390/nu11102362

  14. Kennedy, D. O. (2016). B vitamins and the brain: Mechanisms, dose and efficacy—A review. Nutrients, 8(2), 68. https://doi.org/10.3390/nu8020068

  15. Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist, 56(3), 218–226. https://doi.org/10.1037/0003-066X.56.3.218

  16. Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389. https://doi.org/10.1037/0022-3514.84.2.377

Cameron Gildea
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