Tame Your Stress: Lower Cortisol Naturally

Lately, I've noticed that I've been feeling more on edge than usual—constantly reaching for my phone, finding it hard to focus, and getting easily overwhelmed. After some reflection, I realized these could be signs that my cortisol levels were higher than they should be. Cortisol, often referred to as the "stress hormone," plays a vital role in regulating your body's response to stress. However, when it's chronically high, it can lead to a host of problems, including difficulty concentrating, anxiety, and sleep disturbances. So, I decided to explore natural ways to lower cortisol and regain my sense of calm and balance. Here’s what I’ve discovered and how these small changes have made a big difference.

While it’s impossible to eliminate stress entirely, you can effectively manage it. Here are some natural strategies to lower your cortisol levels:

• Prioritize Sleep: Aim for 7-9 hours of quality sleep each night. Sleep deprivation can significantly increase cortisol levels.
• Regular Exercise: Physical activity is a powerful stress reliever. Find an exercise you enjoy, whether it's dancing, swimming, or hiking.
• Mindfulness and Meditation: Practices like meditation and deep breathing can help calm your mind and reduce cortisol.
• Healthy Diet: Nourish your body with whole foods rich in vitamins and minerals. Avoid excessive caffeine and sugar.
• Time in Nature: Spending time outdoors can lower stress and improve mood.
• Limit Screen Time: Excessive screen exposure can stimulate your brain and increase cortisol. Set boundaries.
• Connect with Others: Strong social connections can provide support and reduce stress.
• Laughter: It truly is the best medicine. Find humor in everyday life.
• Journaling: Expressing your thoughts and feelings can help process emotions and reduce stress. Start a guided health and wellness journal where you can use journaling prompts for healing.

Related: Inclusion Notebook

If you’re feeling like your stress levels are higher than they should be, try adding just one or two of these practices into your routine. Start with a simple exercise routine that you enjoy, even if it’s just a 10-minute walk every day. Combine this with deep breathing exercises whenever you feel overwhelmed. If you love writing, start a personal journal where you can explore self care journal prompts or use how to journal for self improvement methods to track your progress.

And don’t forget to monitor your caffeine intake—sometimes, just cutting back a little can make a big difference in how you feel throughout the day.

Lowering cortisol levels doesn’t have to be complicated. Through these exercises, I’ve been able to bring more balance and calm into my life. I also enjoy using an organizing journal to plan my days and reduce the feeling of chaos. This practice has not only helped me manage stress but also improved my overall sense of well-being.

Related: What is the point of a bullet journal?

It’s all about listening to your body and finding what works best for you. Make small, manageable changes. If you’ve been feeling overwhelmed or unable to focus, consider giving these tips a try!

Related: Why Self Care Isn't Selfish