How to lower cortisol?: 15 ways

Depending on the context, the experience and the danger, cortisol levels vary from one situation to another. This substance is produced by the adrenal glands when we perceive a threat. At normal levels, it is totally adaptive, but when its production increases, it is harmful to our body.

Because excess stress is a problem for mental health and personal development, many people wonder what they can do to lower cortisol. Next, we will review some ways to achieve this.

Symptoms of high cortisol

Cortisol is known as hormone stress due to its important function in the physiological reaction to stressful situations. When the levels of this hormone are very high, the following symptoms may occur:

Weight gain; accumulation of fat on the shoulder blades; stretch marks on the abdomen; reduced muscle strength in the arms and legs; elevated glucose levels; increased blood pressure; excess hair growth; weakening of the bones.

In relation to its intervention in responses to danger or in high-tension situations, its elevation – along with other factors – is also associated with the characteristic symptoms of stress:

Headache; anxiety; muscle tension or pain; irritability; high or low food consumption; sleep problems; sadness or depression; upset stomach; lack of motivation; restlessness; fatigue.

Strategies to lower cortisol

Decreasing the production of this hormone is a priority because it is linked to chronic stress, which has negative effects on health. The interaction between the two (stress and cortisol) creates a vicious cycle, where both reinforce each other and deteriorate long-term well-being. To combat their consequences, it is essential to adopt strategies to keep them under control. Let’s look at some of them.

1. Diaphragmatic breathing

This way of breathing can lower cortisol. A study, which aimed to investigate the effect of diaphragmatic breathing on cognition, affect, and cortisol responses to stress, found that diaphragmatic breathing can improve attention, affect, and cortisol levels. To use it do the following:

Sit in a chair or lie on your back. Place one hand on your chest and the other on your belly. Breathe slowly through your nose for a count of two. As you do this, your belly should inflate while your chest remains still. Then, exhale softly through your mouth while counting to four. When you release the air, you will notice how your belly drops. Practice for 5 to 10 minutes, about 2 to 4 times a day. Little by little, try doing it for longer and more often.

2. Artistic expression

Artistic expression, such as painting, music, dance, can have a positive impact on the cortisol index. Participation in these types of activities helps lower your levels and promote relaxation and well-beingwhich in turn can reduce stress.

To incorporate this strategy into your life, you can paint or draw on a canvas or notebook. Writing poetry, stories, stories is another alternative. Likewise, you can compose songs or play a musical instrument (piano, guitar, violin, saxophone, etc.). Another viable option is to participate in craft projects such as knitting, making sculptures, models or necklaces.

3. Gratitude

Gratitude is an effective strategy to counteract the rise in cortisol. Additionally, gratitude fosters social support and protects people from stress and depression.

There are several keys to being more grateful that you can apply: identify the things for which you feel gratitude, write a journal to be grateful every day, count your blessings, write a letter of gratitude to someone.

4. Favorite songs

Music has the quality of affecting moods, emotions and feelings, and some of them have a calming effect. That’s why, Playing a favorite song helps reduce stress in people.

Calming melodies are an excellent option to lower cortisol. Among them you can find classical, instrumental or ambient music. You can also appeal to the sounds used for meditation. The important thing is that you choose the sound stimulus that you like the most.

5. Guided imagery

It is a technique in which vivid and positive mental images are visualized that promote relaxation and well-being. Guided imagery has been shown to be effective in lowering cortisol.

To apply them, you must close your eyes for a minute, recreate your happy place and walk in that peaceful space. Allow yourself to feel like you are really there and feel all the experiences you would have in that moment. Try to taste every sensation, color, sound and smell. After several minutes, open your eyes and return to the present.

6. Progressive muscle relaxation

It is a relaxation technique created by Edmund Jacobson. It is based on the notion that muscle tension is linked to anxiety, and that Relaxing them can induce relaxation and reduce stress.

In order to use progressive muscle relaxation, relax all the muscles in the body, group by group. You can start with some deep breaths. Then, contract and relax each muscle section, starting with your forehead and moving down to your toes.

With time and constant practice, you will learn to recognize the tension in your muscles and will be able to relax more easily. Every time you do progressive muscle relaxation, imagine that a feeling of relaxation runs through your entire body.

7. Moderate physical exercise

Practicing physical activities, such as playing sports or training at the gym, helps reduce stress in daily life. It is necessary to clarify that exercise must be part of a healthy lifestyle so that it can have a favorable impact on cortisol. We leave you several exercise options:

Run; swim; ride a bike; lift weights; play soccer; do high-intensity exercises; walk; dance (zumba, salsa, bachata); practice martial arts.

8. Hugs

Hugging a loved one has the potential to lower cortisol. How is this possible? Hugs cause the body to release oxytocin, which is a hormone associated with love and happiness. These pleasant states increase positive emotions that help reduce stress.

Many of the positive effects caused during social interaction, such as well-being, stress relief and health promotion, are related to the release of oxytocin, according to Kerstin Uvnäs-Moberg and her team.

9. Dispersal activities

Leisure activities can be a way to manage stress. Find an activity that allows you to relax and clear your mind of all worries. You can do them with a friend, remember that when we interact with people we love, and especially when we hug them, we release oxytocin.

Create dispersion spaces in your work schedule. Finding a moment to relax in the midst of so much pressure will make you feel better and enable you to perform better in the activity you are doing. Free time can make your work time more efficient.

10. Healthy eating

Eating healthy is essential to regulate cortisol. A balanced diet with healthy fats, carbohydrates, proteins, vitamins and minerals has a positive impact on this hormone and overall health.

To adopt a healthy diet, include different food groups that provide you with a wide variety of nutrients. Eat nuts, seeds, fruits, omega-3s, proteins, fiber, etc. In turn, reduce the consumption of sugars, processed foods and fast foods.

11. Social support

High levels of cortisol can be suppressed through social support, according to an article published in Biological psychiatry. In addition, it increases resilience to stress – one of the most common causes of the elevation of this hormone.

Cultivate good interpersonal relationships. Spend time with your friends, family and other significant people. Participate in community activities. Join groups that have similar interests to yours. Attend volunteering or group therapy.

12. Delegate tasks

Distributing responsibilities reduces the workload and, consequently, the stress associated with it. This decrease can attenuate cortisol and improve activity management.

Identify tasks that you can assign to another reliable and competent person. It is essential that you communicate clearly and simply, and that you make your expectations explicit. Mention what you expect and what the desired results are. Provides the necessary resources so that the other can carry out the activity.

13. Get enough sleep

Sleep is part of the body’s circadian rhythms that regulate hormone release. That’s why, Sleep is crucial to lower cortisol and reduce stress. A restful sleep relieves the body’s fatigue and increases the feeling of well-being.

In order to sleep well, it is recommended that you have a routine for going to bed and getting up. Likewise, you must create an environment conducive to rest: dark, cool and serene room; a comfortable mattress and pillows. You also have to avoid electronic screens before bed, and resort to relaxing activities that do not involve the cell phone or computer.

14. Meditation

Meditation is a beneficial practice to reduce stress, and, consequently, cortisol. When a person enters a meditative state, the body relaxes, the heart rate reduces and the mind is more aware of thoughts and emotions, which is useful for identifying and dealing with the affective and cognitive aspects that increase stress. .

To apply it and enjoy its benefits, you can follow the following steps:

Find a quiet, comfortable space to sit or lie down. Close your eyes and focus on your breathing, inhaling and exhaling very slowly. If your mind wanders, observe your thoughts without judgment and return to your breathing. Start with short sessions, like 5 to 10 minutes a day, and gradually increase the duration.

15. Contact with nature

Nature provides a quiet space away from the noise and pressures of everyday life.. This generates a feeling of well-being that relaxes the body and encourages the appearance of pleasant emotions.

Make time to visit natural places: a local park, a forest, a beach, a mountain, etc. When you are there, be aware of your surroundings, enjoy the atmosphere, observe the colors, listen to the sounds and smell the smells. Take the opportunity to meditate in the midst of the peace of the place.

Why does cortisol rise?

Stress is one of the most common causes of high cortisol levels. When we face a threatening or overwhelming situation…