How to Balance Cortisol Levels to Alleviate Anxiety

Whether you’re looking to understand the biochemical foundation of stress or seeking actionable tips to reduce anxiety, there are a few things you should know about cortisol.

What is Cortisol?

Cortisol is a steroid hormone that is part of the body’s fight or flight response. It’s main role is for survival: to help your body respond to stress, hence its nickname, the “stress hormone”. This is done by boosting energy rapidly by increasing glucose in the bloodstream, enhancing the brain’s use of glucose and increasing the availability of substances that repair tissues.

However, cortisol is also crucial for other functions that would be nonessential or detrimental in a fight-or-flight situation, such as regulating metabolism, reducing inflammation and controlling the sleep-wake cycle. It’s a complex hormone that is crucial for survival, but too much of it can start to disrupt your mental health and overall well-being. The good news is that it can be influenced by various factors such as stress, diet, and sleep patterns, giving you the opportunity to balance cortisol levels as needed.

The Impact of Imbalanced Cortisol Levels

Both high and low levels of cortisol can lead to serious health issues. High cortisol levels can cause symptoms like weight gain, high blood pressure, disrupted sleep, and a weaker immune system. On the other hand, consistently low levels might lead to chronic fatigue, muscle weakness, and even depression.

Here are some other common symptoms of high cortisol levels, and low:

• Weight Gain
• Sleep Disturbances
• Anxiety and Depression
• Weakened Immune System
• Heart Disease
• Digestive Problems
• Memory Impairment
• Hormonal Imbalances
• Muscle Weakness
• Osteoporosis

Causes of Cortisol Imbalance

Several factors can disrupt your cortisol levels, leading to an imbalance that affects overall health.

Psychological Stressors

Chronic stress is one of the primary causes of elevated cortisol levels. Stressful life situations — whether mental, emotional, or even perceived stress — can lead to prolonged cortisol release, disrupting your natural balance.

Physical Stress and Cortisol

Physical activity, especially intense or prolonged exercise, can also increase cortisol levels temporarily. However, chronic physical stress, like overtraining or lack of sleep, can lead to a sustained increase in cortisol.

Diet and Cortisol Levels

Certain foods can either spike or moderate your cortisol levels. Consuming high amounts of sugar and unhealthy fats can increase cortisol, while a diet rich in fruits, vegetables, and whole grains can help maintain normal levels.

Natural Ways to Balance Cortisol

Implementing lifestyle changes can significantly help manage and balance cortisol levels naturally. Here are some of our favourite ways to keep this important hormone in check all day long.

Mindfulness and Relaxation Techniques

Mindfulness and relaxation techniques are powerful tools for managing stress and reducing cortisol levels. These practices focus on bringing your attention to the present moment, which helps mitigate the body’s stress response and encourages a state of calm. Practices like yoga, meditation, and controlled breathing exercises have been shown to effectively reduce cortisol levels and stress. Although, each offers a unique experience. Here’s how different techniques can be beneficial:

1. Mindfulness Meditation

Mindfulness meditation involves sitting quietly and paying attention to thoughts, sounds, the sensations of breathing, or parts of the body. The practice trains you to observe these experiences without judgment and to bring your focus back to the present when your mind wanders. Regular meditation has been shown to lower cortisol levels, improve concentration, and reduce symptoms of anxiety and depression.

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2. Progressive Muscle Relaxation (PMR)

This technique involves gradually tensing and then relaxing different muscle groups in the body. This practice promotes awareness of physical sensations and can lead directly to greater mental relaxation and reduction of stress. PMR has been used effectively to decrease cortisol, alleviate stress, and improve sleep quality.

3. Deep Breathing Exercises

Deep breathing exercises, such as diaphragmatic breathing, encourage full oxygen exchange and can slow the heartbeat and stabilize or even lower blood pressure, all of which are beneficial in reducing cortisol. The simple act of taking slow, deep breaths can help to reduce tension and feelings of anxiety, providing a quick method to de-stress.

But it takes more than just your typical breathing. Deep breathing involves a series of techniques that should be practiced regularly. Inward Breathwork offers incredibly soothing, therapeutic guided breathing sessions online provided to you by professionals. It’s the perfect addition to your self care routine and you can get your first month FREE here.

4. Yoga

Yoga combines physical postures, breathing exercises, and meditation to bring about improvements in physical and mental health. The various asanas (poses) in yoga help increase body awareness, relieve stress, reduce muscle tension, and lower cortisol levels in the blood. Yoga’s meditative elements also aid in achieving a more balanced and calmer mental state.

You can check your local community or gym for yoga classes being offered. Another option is to embark on a yoga challenge right from home. Yoga Download gives you access to an abundance of digital yoga classes that you can do at your own pace and in the comfort of your own space.

5. Guided Imagery

Guided imagery involves focusing on peaceful, detailed mental images that take your mind off your stressors. This practice can help engage the senses in a relaxing way, promoting relaxation and reducing the production of cortisol. It can be particularly effective for those who find meditation challenging, as it directs the mind away from stress through structured visualization.

6. Tai Chi

Tai Chi is a form of martial art known for its slow, deliberate movements and deep breathing. Often described as “meditation in motion,” Tai Chi promotes serenity through gentle movements—connecting the mind and body, which can effectively reduce stress levels and cortisol. You can learn how to practice Tai Chi from home using an online program.

7. EFT (Tapping)

Emotional Freedom Techniques (EFT), commonly known as tapping, is a psychological acupressure technique that has been gaining traction for its ability to help manage stress, anxiety, and overall emotional well-being. This method combines elements of cognitive therapy and somatic stimulation by having you tap on specific meridian points on the body while focusing on negative emotions or physical sensations.

EFT tapping involves tapping with your fingertips on specific meridian points on the head and chest while thinking about your stress and verbally affirming the problem. The tapping sequence starts at the top of the head and moves down to the eyebrow, side of the eye, under the eye, under the nose, chin, beginning of the collarbone, under the arm, and finishing at the top of the head, forming a loop.

The theory behind EFT suggests that negative emotions cause disruptions in the body’s energy system and that tapping on these meridian points while focusing on the stressor can release energy blockages that are contributing to emotional distress. By restoring energy balance, EFT can help reduce stress-related symptoms and balance cortisol levels.

8. Sleep Hygiene for Cortisol Control

Good sleep hygiene is essential for controlling cortisol levels and ensuring overall health. Cortisol naturally fluctuates throughout the day, peaking in the morning and gradually declining by the evening, preparing your body for sleep. Disrupted sleep patterns can interfere with this natural rhythm, leading to elevated cortisol levels that can cause a range of health issues. Here’s how maintaining good sleep hygiene can help manage cortisol levels effectively:

• Establish a Regular Sleep Schedule

Consistency is key in maintaining balanced cortisol levels. Going to bed and waking up at the same time every day, even on weekends, helps to regulate your body’s internal clock and improve your sleep quality. This consistency reinforces the natural circadian rhythm, which not only optimizes sleep quality but also stabilizes cortisol secretion.

• Create a Relaxing Bedtime Routine

Engaging in relaxing activities before bed can help transition your body and mind into sleep mode. Activities might include reading, taking a warm bath, or listening to soothing music. This routine helps signal to your body that it’s time to wind down and prepare for sleep, reducing cortisol levels that may be elevated from the day’s stresses.

• Optimize Your Sleep Environment

The environment in which you sleep can greatly affect the quality of your sleep. Ensuring that your bedroom is conducive to sleep is critical. This includes controlling temperature (keeping the room cool), reducing noise, and minimizing light exposure. Using blackout curtains and perhaps a white noise machine can enhance sleep quality and thus help in controlling cortisol levels.

• Limit Exposure to Screens

The blue light emitted by screens on phones, computers, and televisions can interfere with melatonin production, making it harder to fall asleep. Reducing screen time at least an hour before bed can help maintain your body’s natural sleep-wake cycle and decrease cortisol levels.

• Avoid Stimulants

Caffeine and nicotine are stimulants that can prevent you from falling asleep and reduce the overall quality of your sleep. Try to avoid consuming caffeinated beverages or smoking in the late afternoon or evening. Similarly, although alcohol might help you relax, it can interrupt your sleep cycle and increase nighttime awakenings, thereby affecting cortisol regulation.

• Consider Mindful Eating Before Bed

Heavy meals close to bedtime can lead to indigestion and interfere with sleep. However, hunger can also keep you awake. Opt for a light snack that’s rich in complex carbohydrates and perhaps a little protein if you need something before bed. This can help prevent overnight blood sugar drops that might otherwise trigger cortisol spikes.

• Engage in Regular Physical Activity

Regular exercise, particularly aerobic exercise, can help deepen your sleep. However, timing is crucial; exercising too close to bedtime can increase adrenaline and cortisol levels, potentially making it difficult to fall asleep. Aim to complete any vigorous activity at least three hours before bed.

9. Effective Diet for Cortisol Balance

The foods you eat can have a significant impact on your cortisol levels. An effective diet for managing cortisol involves not only choosing the right foods to eat but also considering when and how much you eat. Here’s a detailed guide on how to structure your diet to help balance cortisol levels:

Foods to Include

• Complex Carbohydrates: Foods like whole grains, fruits, and vegetables can help moderate cortisol levels. They do this by providing a steady supply of glucose into your bloodstream, preventing spikes and dips in blood sugar that can affect cortisol.
• Lean Proteins: Incorporating lean proteins such as chicken, turkey, fish, and plant-based proteins like lentils and chickpeas can stabilize blood sugar levels and aid in cortisol regulation.
• Healthy Fats: Omega-3 fatty acids, found in fish like salmon and sardines, and in flaxseeds and walnuts, are known for their anti-inflammatory properties and can help lower cortisol levels.
• Probiotics and Prebiotics: Foods rich in probiotics (like yogurt, kefir, and sauerkraut) and prebiotics (such as bananas, onions, and garlic) support gut health, which is crucial for maintaining hormonal balance and managing stress.
• Magnesium-Rich Foods: Magnesium has been shown to help reduce cortisol levels. Foods high in magnesium include spinach, almonds, and black beans.

Foods to Avoid

• High Sugar and High-Glycemic Foods: Sugary snacks, beverages, and foods made with white flour can cause a rapid rise and fall in blood sugar levels, potentially increasing cortisol levels.
• Caffeine: Excessive caffeine intake can raise cortisol levels. If you’re sensitive to caffeine, consider reducing your coffee or black tea consumption, or switch to green tea, which contains less caffeine.
• Processed Foods: These often contain unhealthy fats and sugars that can spike cortisol. They’re also typically low in fiber, which is necessary for blood sugar control.

Eating Patterns for Cortisol Control

• Regular Meals: Skipping meals can cause a drop in blood sugar, which then prompts the release of cortisol to maintain energy balance. Eating at regular intervals helps prevent this.
• Mindful Eating: Stress-eating or eating in a hurry can interfere with digestion and spike cortisol. Mindful eating practices encourage you to focus on your food and eat slowly, enhancing digestion and absorption of nutrients.
• Hydration: Staying hydrated is crucial as dehydration can cause cortisol levels to rise. Ensure you drink plenty of water throughout the day.

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10. Supplements for Balancing Cortisol 

Incorporating certain supplements can be an effective way to help manage and balance cortisol levels, particularly when combined with dietary and lifestyle changes. Here’s a deeper look into some key supplements that are commonly used for cortisol regulation:

• Vitamin C: Known for its role in reducing cortisol and boosting the immune system. Consider incorporating more citrus fruits into your diet or discussing vitamin C supplements with your healthcare provider.
• Ashwagandha: An adaptogen that helps modulate stress responses. It has been shown in studies to help reduce cortisol levels. Get Ashwagandha here.
• Rhodiola Rosea: Another adaptogen, this herb can improve stress tolerance and help manage cortisol levels. Get Rhodiola here.
• Omega-3 Fatty Acids: Found in fish oil and flaxseed oil, are vital for overall brain health and reducing inflammation. Studies found that omega-3s can help reduce the production of stress hormones like cortisol. Get Fish Oil here.
• Magnesium: Dubbed the relaxation mineral because it plays a critical role in supporting nerve and muscle function and maintaining a healthy stress response. Supplementing with magnesium, particularly before bed, can improve sleep quality and reduce nighttime cortisol levels, leading to a more relaxed state. Get Magnesium here.

11. Indulge in Laughter

Laughter is often touted as the best medicine, and when it comes to managing cortisol levels, there is scientific truth behind the saying. Engaging in regular laughter can have powerful effects on reducing stress hormones, including cortisol, and boosting overall health. And yes, even forced laughter works!

Laughter triggers a cascade of biological activities that can have immediate and lasting benefits. When you laugh, your body increases the intake of oxygen-rich air, which stimulates the heart, lungs, and muscles. This initial physical stimulation is followed by a decrease in heart rate and blood pressure, creating a relaxed state. More importantly, laughter triggers the release of endorphins, the body’s natural feel-good chemicals, which can counteract the effects of cortisol and other stress hormones.

Studies have also shown that laughter can lead to significant reductions in cortisol levels. During periods of laughter, the body’s stress response is dampened, preventing the overproduction of cortisol. This helps to reduce anxiety and depression as well.

To harness the benefits of laughter for cortisol control, consider the following:

• Watch comedies or listen to humorous podcasts that can trigger laughter.
• Spend time with friends and family who bring joy and laughter.
• Attend a laughter yoga class, which combines laughter exercises with yogic breathing to enhance health.
• Engage in activities that you find enjoyable and that naturally result in laughter.

12. Maintain Healthy Relationships

Healthy relationships are crucial for managing stress and reducing cortisol levels. Interpersonal conflicts and unhealthy social dynamics can trigger stress responses, including the release of cortisol. On the other hand, supportive relationships can provide emotional support and alleviate stress.

Supportive relationships, whether with family, friends, or colleagues, can act as a buffer against stress. Positive interactions with others can boost feelings of security and happiness, which can directly reduce stress and lower cortisol levels. Being part of a caring social network increases your access to emotional and practical support, which is invaluable during times of stress.

13. Set Personal Boundaries

Setting boundaries is an essential practice for maintaining mental and emotional health, and it can also have a significant physiological impact by reducing cortisol levels.

When faced with a stressful situation or relationship, the body’s immediate response is to release cortisol.  Boundaries help manage both your physical and emotional energy. By setting limits, you clarify what types of interactions, behaviors, and responses you are willing to accept from others. This clarity reduces anxiety, uncertainty, and the stress associated with overcommitment or dealing with uncomfortable situations, thus preventing cortisol spikes. Here are some types of boundaries to consider having:

• Emotional Boundaries: Protect your emotional integrity by clearly defining what behavior from others you find acceptable and what you don’t.
• Time Boundaries: Manage your time by specifying your availability to others, helping you avoid overcommitment and stress.
• Physical Boundaries: These involve your personal space and physical needs. Respecting these helps prevent physical and emotional discomfort.
• Workplace Boundaries: Define your work limits and expectations. This can include how late you are willing to work or how much workload is manageable.

14. Practice Positive Thinking

A positive mindset can significantly impact how the body responds to stress. By viewing challenges as manageable and maintaining a generally optimistic outlook, the initial stress response can be moderated, reducing the surge of cortisol. A positive perspective also helps you see situations as less threatening and more within their control, which naturally reduces the body’s stress response. It improves your ability to cope with stress by encouraging a proactive attitude towards solving problems, rather than feeling overwhelmed. Effective coping mechanisms have shown to directly decrease unnecessary cortisol production.

Here are some strategies to cultivate a positive mindset:

• Practice Gratitude
• Engage in Positive Self-Talk
• Challenge Negative Thoughts
• Use Positive Affirmations
• Surround Yourself with Positive Influences

When to See a Doctor

It’s important to seek medical advice if you’re experiencing symptoms such as long-term fatigue, high blood pressure, or other stress-related symptoms. A healthcare provider can offer guidance and treatment options.

In some cases, medication may be necessary to manage cortisol levels. Your doctor might prescribe hormonal therapies or other treatments depending on the cause of the imbalance.

FAQs on Balancing Cortisol

• How often should I check my cortisol levels?

The frequency of checking your cortisol levels depends on your health status and symptoms. For individuals experiencing symptoms that might suggest a cortisol imbalance, such as extreme fatigue, ongoing stress, or hormonal issues, it’s advisable to consult a healthcare provider. They might recommend an initial test to establish a baseline level. If you’re undergoing treatment for a cortisol-related issue, follow-up tests could be scheduled as per your doctor’s advice to monitor the effectiveness of the treatment.

• Can exercise reduce cortisol?

Yes, regular exercise is an effective way to reduce cortisol levels. Physical activity increases the production of endorphins, the body’s natural mood elevators, which can help alleviate stress. However, it’s important to balance exercise intensity and duration since excessive physical stress (like long periods of intense exercise) can actually raise cortisol levels temporarily.

• What foods should I avoid to maintain balanced cortisol levels?

To help maintain balanced cortisol levels, try to avoid or limit the following high-sugar foods and beverages, caffeine and processed and fast foods.

• How does stress management help in cortisol control?

Stress management is crucial in controlling cortisol levels as it directly addresses the primary function of cortisol, which is to manage stress. Techniques such as mindfulness, meditation, yoga, and regular physical activity can lower stress responses and reduce cortisol production. Managing stress effectively helps maintain cortisol at healthy levels, preventing the long-term health issues associated with cortisol imbalance.

• Can cortisol levels fluctuate throughout the day?

Yes, cortisol levels naturally fluctuate throughout the day. They are typically highest in the early morning, usually around 6 to 8 AM, providing energy to start the day. Levels decline throughout the day, reaching their lowest point late in the evening before bedtime. This diurnal rhythm can be disrupted by irregular sleep patterns, shift work, or prolonged stress.

• What are the signs of cortisol imbalance?

Signs of cortisol imbalance can vary depending on whether cortisol levels are too high or too low. Common signs of high cortisol include:

• Weight gain, particularly around the abdomen and face
• High blood pressure
• Muscle weakness
• Mood swings, anxiety, and depression
• Increased thirst and frequent urination

Signs of low cortisol may include:

• Chronic fatigue and lack of energy
• Muscle weakness
• Weight loss and decreased appetite
• Low blood pressure
• Skin changes

Recognizing these symptoms early and consulting with a healthcare provider can help manage cortisol levels effectively and prevent potential health complications.

Conclusion

Balancing cortisol is essential for maintaining optimal mental health and overall well-being. By understanding the factors that influence cortisol levels and implementing strategies to manage them, you can significantly improve your quality of life.