The Best Ways to Lower Cortisol Levels Naturally, According to Therapists

Expert-approved tips for how to lower cortisol levels.

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The body works in an incredible balancing act, producing the different things we need and getting rid of those we don’t. But what happens when there’s too much of something? That’s what occurs when you have high cortisol levels. 

Essentially, you can have too much cortisol, which is known as the stress hormone. This excess can occur if your stress level is high, which is bound to happen from time to time. Fortunately, you can do something about it. Here’s everything you need to know about how to lower cortisol.

What is cortisol?

First, let’s get into what cortisol is and its role in your body. The body’s adrenal glands are responsible for cortisol production, the National Library of Medicine (NLM) reports. Cortisol works across most parts of your body, from organs to tissues. According to the NLM, cortisol, also known as the “stress hormone,” helps your body in four key ways:

• Responding to stress
• Reducing inflammation
• Controlling blood glucose and metabolism
• Regulating your blood pressure

These aspects function correctly when the body has healthy cortisol levels.

What can increase cortisol levels?

There are a range of things that can increase cortisol levels. According to Charlie Health Group Facilitator Chris Hinton, MS, M.Ed., LPC, CLC, CTP, and Charlie Health Licensed Creative Arts Therapist Courtney Way, MA, LCAT, a range of mental and behavioral health disorders can have a negative effect, including:  

• Anxiety, chronic stress, panic disorder, or burnout
• Depression
• Post-traumatic stress disorder
• Obsessive-compulsive disorder (OCD)
• Eating disorders or substance use disorders
• Sleep disorders like insomnia

Way adds that mental and physical health symptoms can also “keep the body in a prolonged ‘fight-or-flight’ state” and create excess cortisol, such as:

• Ongoing worry
• Rumination
• Irritability
• Emotional trauma
• Poor sleep

Work demands, relationship conflict, and a lack of social support can all further increase cortisol levels, says Way.

Why is high cortisol a problem?

Cortisol is an incredibly helpful hormone, but only in correct doses. According to Hinton, experiencing chronically high cortisol can cause symptoms such as:  

• Abdominal weight gain
• Fatigue with a “wired” feeling
• Poor sleep
• Irritability
• Brain fog
• High blood pressure
• Sugar cravings
• Weakened immunity

Having elevated cortisol levels for an extended period of time can also sometimes cause Cushing’s Syndrome. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), taking cortisol-like glucocorticoids can cause the condition, as can the body creating too much cortisol. Symptoms include weight gain, easy bruising, and a round face.

How to lower cortisol levels

There are so many ways you can lower your cortisol levels. “Lowering cortisol primarily involves improving sleep habits, managing stress levels, exercising, stabilizing blood sugar, maintaining social connections, and limiting stimulants such as caffeine and alcohol,” says Hinton.

1. Get consistent sleep

File this under one of the many answers for how to lower cortisol levels naturally. Good quality sleep is absolutely critical for lowering your cortisol levels, says Way. Hinton recommends aiming for seven to nine hours of sleep per night.

2. Eat balanced, regular meals

Hinton notes that having a balanced diet is a big part of lowering these levels. She suggests eating meals high in protein and avoiding skipping any meals. Skipping meals can make your blood sugar crash and bring up cortisol levels.  

Plus, Way adds that reducing your caffeine intake can also help your body regulate.

3. Limit screens

No one can honestly say that screen time and social media don’t bring them some stress, especially before bed. Hinton recommends limiting your screen exposure to calm the body.

4. Engage in physical activity

Physical activity, whether it’s a gentle walk or an exercise class, is an incredible tool for calming down the body. Hinton and Way suggest you regularly get in some movement or exercise to relax the mind and body.

5. Practice mindfulness

Hinton notes that improving your mental health to lower cortisol levels is all about “calming and retraining the body’s stress response system.” Engage in mindfulness practices such as deep breathing exercises, meditation, grounding, journaling, and more. These activities can help you become aware of what’s causing you stress and reduce it.

6. Strengthen relationships

There are so many people who can support you and help you manage any stressful situation. Surround yourself with these supportive relationships and strengthen them as you go.

7. Set boundaries

Similarly, set boundaries with the people in your life. Maybe you want to limit how much you see a stressful person or feel taken advantage of at work. Setting boundaries and limiting how much you commit yourself can give you space to decompress and take on less stress.

8. Try therapy

Therapy can be a tremendous tool for identifying stressors in your life, learning about mental health conditions, and getting coping tools for stress management. Therapeutic practices such as cognitive behavioral therapy (CBT) and trauma-informed therapy are both great options for reducing a sense of hypervigilance and challenging any catastrophic thinking, says Hinton.

How Charlie Health can help

Getting access to the right therapy can make a big difference in stress management. Here at Charlie Health, we offer a virtual Intensive Outpatient Program (IOP) that provides individuals with mental and behavioral health care. We have certified therapists available to help you manage your stress level and reduce excess cortisol. With treatment, it’s possible to learn coping techniques to manage stress. Fill out the form below or give us a call to start healing today.