I remember the very first time I have learned about cortisol – the which is also known to be as the “stress hormone.” I was frequently feeling overwhelmed, tired, and moody.
Later on after a serious deep dive into research and some serious lifestyle changes, I found 11 natural ways to reduce cortisol very fast (the effective way you must try).
If you’re feeling stressed, I hope my experience which helped me might help you as well!
Table of Contents
1. Breathe Deeply – It Will Be Your Instant Calm Button
One day, I found myself panicking over deadlines. A friend told me, “Just breathe deeply for a minute.” I rolled my eyes but tried it—and wow! Deep breathing triggers the body’s relaxation response, which is amazing and reduce cortisol.
Tip: Try box breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4. Do this 3-5 times.
2. Get Moving – But Not Very Much!
I used to think intense workouts were the answer, but as soon as I dived into I learned that over-exercising actually spikes cortisol. Now, I go for brisk walks, yoga, or strength training instead.
Tip: Aim for 30 minutes of moderate exercise daily. Avoid overdoing cardio, especially if you’re already stressed.
3. Prioritize Quality Sleep
I used to stay up late scrolling through my phone (watching movies, and videos), but then I realized sleep deprivation was making everything worse. Now, I have a sleep routine that I follow.
Tip: Keep a consistent bedtime, limit screens an hour before bed, and sleep in a cool, dark room will be also okay.
4. Cut Down on Caffeine
I love coffee (why not probably everyone loves it), but too much of it made me anxious. Reducing my caffeine intake helped me feel more in control of my stress levels.
Tip: Stick to one cup in the morning (recommend not more than that) and swap your afternoon coffee with herbal tea.
5. Laugh More – Seriously!
I started watching comedy shows every evening from the time I came across this thing, and I swear it helped! Laughing actually reduce cortisol levels.
Tip: Find something that makes you laugh— it can be anything, funny videos, memes, stand-up comedy, or even silly conversations with friends.
6. Eat Whole Foods, Avoid Sugar
Eating too much of a sugary snack can get you stressed, and can slo make things even worse. You should focus on healthy fats, proteins, and fiber-rich foods.
Tip: Eat more avocados, nuts, eggs, and green veggies. Avoid processed sugar as much as possible.
7. Stay Hydrated
Dehydration can increase cortisol instead of reducing it. I made it a habit to drink enough water, which can increase your energy levels dramatically.
Tip: Keep a water bottle with you and sip throughout the day. Add lemon or mint for a refreshing twist (or for flavor).
8. Practice Gratitude
Journaling about things that you are grateful for can help you shift focus from stress to positivity.
Tip: Every night, write down at least 3 things that made you smile. It helps rewire your brain for happiness.
9. Spend Time in Nature
Whenever you feel overwhelmed, go outside for fresh air, and it will work like magic, also plays a vital role to reduce cortisol.
Tip: Take a walk in the park, sit in the sun for a few minutes, or even keep indoor plants.
10. Say No to Unnecessary Stress
If you keep saying “yes” to everything, it can leave you exhausted. You should prioritize your mental well-being.
Tip: If something doesn’t serve you, it’s okay to say no. Set healthy boundaries.
11. Connect with Loved Ones
Talking to a friend or spending time with family can always make you feel lighter and reduce cortisol.
Tip: Call a loved one, schedule a coffee date, or just send a heartfelt text.
I will not lie—but stress still finds me sometimes. But with these simple daily habits, I can manage it without letting it to take over on my life. Try them out and see what works best for you. Which tip do you think you’ll start with first?
