HOW TO LOWER CORTISOL LEVELS AND REDUCE STRESS
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In a world where we are expected to juggle work, family, and responsibilities, stress has become a consistent companion for many of us. In fact, 1 in 10 Canadians have reported that they experience high levels of anxiety. And the puppet master behind it all is cortisol, also known as the stress hormone.
Cortisol — often called the survival hormone — is like a built-in alarm system for your body. “It’s a natural part of how your body keeps you safe,” says Julie Miller, founder of Three Peaks Counselling in British Columbia. It helps regulate metabolism, blood pressure, inflammation and your overall stress response. When this system senses a threat — whether it’s a looming work deadline or an unexpected bear encounter (yes, both happened to me this week) — it snaps your body into action, preparing you for whatever comes next.
“The challenge comes when the stress is ongoing, and your system doesn’t get a chance to reset and flush the cortisol out. This can leave you feeling overwhelmed, exhausted, irritable or like you’re running on empty,” Miller adds. High levels of cortisol can be dangerous for your health , leading to weight gain, high blood pressure, weakened immunity, depression and even serious illnesses like Type 2 diabetes.
For me, cortisol hit an all-time high after the birth of my first son in 2021. The sudden shift was a complete shock to my system. Routine and sleep went out the window, and because it was the middle of the COVID-19 pandemic, every little cough or cold sent me spiraling.
I wasn’t eating properly, my mood was all over the place and I was exhausted. My naturopath suggested getting my cortisol levels tested and, unsurprisingly, they were high. That’s when I started diving into ways to bring my stress hormone back down.
“From a counselling perspective, the goal isn’t to eliminate cortisol, but to help your body feel safe enough that it doesn’t have to stay in ‘survival mode,’” says Miller. She shared some simple lifestyle changes that can effectively lower cortisol levels. Read on to find out how.
How to lower cortisol levels and reduce stress
Prioritize sleep
Sleep is one of the body’s most powerful stress regulators. When you’re not getting enough rest, cortisol levels naturally rise to compensate. The good news? Even a single night of quality sleep can help bring those levels back into balance.
To prioritize better rest, aim for a consistent bedtime and build a calming wind-down routine — think herbal tea , meditation or gentle stretching before you crawl into bed. Keep your bedroom dark, quiet and cool ( 15-19°C is idea l), and try to avoid heavy meals or caffeine in the hours leading up to sleep.
Change your diet
Research shows that a high sugar diet can significantly weaken your cortisol response . Remember how cortisol acts as a survival hormone? When your blood sugars spike and crash, cortisol steps up to help.
Make sure you follow a diet fueled by food that helps regulate cortisol, like high fiber vegetables, omega-3-rich foods, lean proteins and antioxidant-rich berries. There are also certain foods you should avoid or limit like caffeine, alcohol and foods high in processed sugars.
Exercise the right way
I always thought any kind of exercise was good when it comes to lowering stress, but as it turns out, exercise can actually be a double-edged sword. While it does lower cortisol levels, exercise that is too strenuous can actually increase cortisol. Aim for that happy medium that makes you feel energized, not depleted.
“Walking or working out even for short periods of time several times a week helps regulate the body,” Miller says. Workouts that can help regulate cortisol include yoga, pilates, swimming and cycling.
Get outside
Did you know that forest bathing was introduced in Japan in the 1980s as a public health initiative to help reduce rising stress levels ? Research shows that even ten minutes in nature can positively impact your well-being.
Natural environments help calm the body’s “fight-or-flight” response, lower heart rate and blood pressure and ease overall tension. Time outdoors also boosts endorphins, promoting feelings of happiness. So take a walk, visit a local park or green space and try to disconnect from technology while you’re there.
Practice relaxation techniques
One thing I always say to my children when they are upset is to practice deep breathing, and it is no different for adults. “Building predictable pockets of rest into busy days helps lower cortisol levels,” Miller notes.
Different relaxation techniques include deep breathing, meditating and yoga. Not sure where to start? There are several apps that can help you through a guided meditation (editor’s note: we like Calm, Headspace, Unplug and the included meditations that come with the Loftie clock). If you don’t have time to sit down for longer sessions, even a single minute of slow and controlled breathing can help activate your parasympathetic system , also known as the body’s rest response.
One easy technique to try is called box breathing, and it’s something I do a lot of in my yoga classes. It’s a simple exercise: inhale for four seconds, hold your breath for four seconds, exhale for four seconds and hold again for four seconds.
Find time to laugh
As the old saying goes, laughter is the best medicine. In fact, studies show that a good laugh can help reduce cortisol levels by up to 30 per cent . This is because laughing releases endorphins, which in turn lowers stress levels.
It might be hard to find reasons to laugh when you are feeling stressed, but there are some simple things you can try. Put on a funny movie, listen to a stand up comedy podcast,place funny pictures around your office to create visual clues to laughor even try laughing yoga.
Surround yourself with a strong support system
One of the best tools to lower cortisol levels is connection. “Stress can often build up when we feel our stress is trapped inside,” says Miller. “Talking to someone you trust or journaling for a few minutes helps us feel more regulated. When emotions shift, cortisol will too.”
Talking to someone you trust, whether that be a partner, friend or even therapist, can alter your biochemistry. It could be as simple as a 20 second hug, or as in-depth as an hour long therapy session — both help lower cortisol levels.
Add supplements to your routine
While supplements are not going to be the hero when it comes to lower cortisol, it can be a great sidekick. I have been taking magnesium for the last few years and it has been a game changer for me.
Magnesium helps relax the nervous system and improve sleep, while ashwagandha can help your body keep a calmer baseline. Omega-3 can also help by reducing inflammation. Using supplements can just lend a helping hand in reducing your stress.
The bottom line is that small lifestyle changes can make a big difference in lowering cortisol levels. Don’t forget, cortisol is important to your overall health, so you don’t want to eliminate it, but find a happy balance. Changing your diet, adding exercise and prioritizing sleep can lower your stress and leave you feeling more energized, happier, and focused.
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2026-01-09T15:11:18Z