Let’s be real—modern life is a stress machine, and if you’re feeling perpetually fried, it’s probably not just the endless to-do lists. That’s cortisol, aka your body’s stress hormone, running the show. Don’t worry, though. You don’t need to go on a two-week retreat or become a zen master to fix it. Here’s how you can actually lower your cortisol and start feeling like yourself again—no fluff, no gimmicks.
Step 1: Stop Doomscrolling Before Bed
You’re lying in bed, scrolling TikTok, telling yourself, just one more video. Next thing you know, it’s 2 a.m., and you’ve learned nothing except that sleep deprivation raises cortisol. Here’s the fix:
- Set a screen curfew. An hour before bed, turn off your phone and do literally anything else.
- Try a book. Preferably something chill, not the latest murder mystery that’ll keep you up.
Step 2: Eat Like You Care (Sometimes)
No, you don’t need to juice celery or live off kale salads. But what you eat matters.
- Add anti-inflammatory foods: Think avocados, salmon, berries, and nuts.
- Don’t skip meals: Your blood sugar crashing = cortisol spiking.
- Limit caffeine: One coffee is fine; four will make you feel like a hummingbird on Alani.
Step 3: Move, But Don’t Overdo It
Exercise is amazing for reducing stress, but don’t go full beast mode every single day.
- Try walking: A 30-minute walk can do wonders for your brain.
- Do yoga or stretching: Bonus points if you listen to calming music while you do it.
- Skip burnout workouts: Overtraining can actually spike your cortisol, so listen to your body.
Step 4: Get Your Sleep Together
This one’s huge. If your sleep sucks, your cortisol is on a rollercoaster.
- Go to bed on time: Aim for 7–9 hours of sleep every night.
- Create a chill sleep space: Dark room, comfy bedding, and maybe a lavender spray for vibes.
- No late-night snacks: Eating right before bed can mess with your hormones.
Step 5: Master the Art of Doing Nothing
You’re not lazy; you’re recharging.
- Try meditation: If sitting in silence feels awkward, use a guided app like Calm or Headspace.
- Breathe: Deep belly breathing (inhale 4 seconds, hold 4, exhale 4) can calm your nervous system.
- Daydream: Staring at the ceiling is underrated. Let your brain relax for once.
Step 6: Cut the Noise (Literally and Metaphorically)
Not all stress comes from inside your body—sometimes it’s your environment.
- Say no more: Protect your energy by setting boundaries.
- Declutter: A clean space = a calm mind.
- Turn off notifications: Your inbox can wait.
Step 7: Sprinkle in Small Joys
This isn’t about big changes. It’s about making life feel lighter.
- Aromatherapy: Light a candle or diffuse lavender oil.
- Hobbies: Paint, bake, garden, or do whatever makes you happy.
- Cuddle your pet (or someone else’s): Oxytocin goes up, cortisol goes down.
Final Thoughts
Lowering your cortisol isn’t about being perfect or stress-free (because, let’s be honest, that’s not happening). It’s about making small shifts that help your body chill out. Start with one or two things from this list, and see how it feels. The goal isn’t to overhaul your life overnight—it’s to make feeling good your default setting.
Now, go drink some water and take a deep breath. You’ve got this. ❤️
With Love,
Eliza Rose ♡
