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Feeling Stressed and Wired? Here’s How to Lower Your Cortisol
15.04.25
It’s no secret that modern life has us stretched thin. Constant demands, unpredictable news, digital overload — it’s all adding up. The result? Our bodies are stuck in "high alert" mode, pumping out more cortisol than ever before.
While cortisol plays an essential role in helping us manage stress, chronic elevation can seriously throw off your energy, sleep, weight and overall wellbeing.
The good news? You’re not stuck in stress mode forever. With the right lifestyle changes, you can lower cortisol levels naturally and start feeling more like yourself again.
First Up: What Does Cortisol Actually Do?
Cortisol is your body’s built-in alarm system — a hormone made by your adrenal glands that helps manage your response to stress. In small bursts, it’s incredibly useful. It gives you focus, energy, and the ability to react in tough situations.
But when cortisol stays elevated for too long, it stops being helpful. Instead, it starts disrupting your digestion, immune function, sleep, mental clarity and more. That “wired but exhausted” feeling? Classic high cortisol.
Signs You Might Be Running on High Cortisol
If any of this sounds familiar, your cortisol might be working overtime:
1/ You wake up tired, but can’t switch off at night
2/ You're gaining weight, especially around your belly
3/ Mood swings hit out of nowhere
4/ You're constantly craving sugar or salty snacks
5/ You feel anxious, restless, or overwhelmed
6/ Sleep isn’t refreshing, even after 8 hours
7/ You’ve got that persistent ‘on edge’ feeling
Natural Ways to Reduce Cortisol (Without Overhauling Your Life)
You don’t need a complete life reset to calm your stress hormones. These practical, proven strategies can help bring your cortisol levels back into balance:
1/ Step back from the noise - Silence is powerful. Create small windows in your day to disconnect — even 10 minutes without screens, notifications, or news can signal to your nervous system that it’s safe to relax.
2/ Gentle Movement - Exercise is essential for mental and physical health — but intense workouts can temporarily spike cortisol. Aim for activities that build your energy without draining it: walking, light strength training, stretching, or pilates.
3/ Prioritise deep, consistent sleep - Sleep is when cortisol resets. Create a bedtime ritual that helps you unwind — think dim lighting, magnesium-rich bath soaks, a sleep mask, or even red light to encourage natural melatonin production. Keep your schedule consistent, even on weekends.
4/ Deep slow breathing - Deep, slow breathing tells your body, “We’re okay.” Try box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) or simply pause and take five slow breaths when things feel overwhelming.
Eat Your Way to Lower Cortisol
Nourishing your body with the right foods can help buffer stress and support healthy hormone balance. Focus on:
1/ Fatty fish and chia seeds for omega-3s
2/ Citrus fruits, kiwi and capsicum for vitamin C
3/ Pumpkin seeds, spinach, and avocados for magnesium
4/ Fermented foods to support the gut-brain connection
5/ Hydration, hydration, hydration — even slight dehydration can stress the body
Bonus tip: Reduce blood sugar spikes by pairing carbs with protein or healthy fats.
Micro Habits That Make a Macro Impact
You don’t have to do everything at once. Pick one or two habits to start with, then layer in more over time:
1/ Say no without guilt — protect your time and energy
2/ Declutter your space — a clear space = a calmer mind
3/ Laugh more — yes, it’s scientifically proven to lower cortisol
4/ Use red light therapy in the evening — it helps relax the body, lower inflammation, and support natural melatonin rhythms
You Can Feel Better — One Step at a Time
Stress may be a part of life, but it doesn’t have to run the show. With small, consistent choices, you can take back control of your energy, sleep and mood.
Start by giving your body the message that it’s safe — unplug, slow down, nourish and rest. Your nervous system will thank you.
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