How to Reduce Cortisol Naturally (Because No One Likes Feeling Like a Ball of Stress)
Ever feel like your body has hit the “panic button” even when you’re just trying to make dinner or remember if you paid the water bill? That, my friend, is cortisol doing its thing. While this stress hormone is helpful when you’re, say, being chased by a bear (unlikely, but you never know), it’s not so great when it’s pumping through your veins during normal, non-bear-related activities.
The good news? You can actually reduce cortisol naturally and help your body chill out—no complicated hacks or bear-repellent sprays required. Let’s dive into some simple, effective ways to lower your stress levels and feel more like the calm, capable superstar you are.
1. GET YOUR ZZZ’S IN CHECK
Sleep is like your body’s “reset” button. When you’re running on fumes, your cortisol levels climb faster than your toddler when they find the kitchen counter. Consistently skimping on sleep can throw your body’s stress response out of whack, making you feel more frazzled than ever.
Here’s how to make sleep a priority:
Stick to a Schedule: Go to bed and wake up at the same time every day—even on weekends (I know, it’s tough!).
Create a Sleep Sanctuary: Blackout curtains, comfy bedding, and a cool room temperature work wonders.
Unplug Early: Turn off screens at least an hour before bed to avoid that pesky blue light.
2. TAKE A BREATHER (LITERALLY)
Deep breathing isn’t just for yoga class. It’s a scientifically-backed way to tell your body, “Hey, it’s all good.” This simple technique can calm your nervous system, lower cortisol, and help you feel grounded in moments of chaos.
Try this breathing exercise:
The 4-4-4 Method: Inhale for 4 counts, hold your breath for 4 counts, and exhale for 4 counts. Repeat for a few minutes, or until your shoulders stop auditioning to be earrings.
If you want to go deeper, consider downloading a guided meditation app like Calm or Headspace to help make relaxation a daily habit.
3. MOVE THAT BODY
Exercise is a natural stress reliever—plus, it gives cortisol something productive to do. Regular physical activity helps your body use up excess cortisol and promotes the release of feel-good hormones like endorphins.
Focus on moderate activities:
Go for a Walk: A brisk 30-minute walk can work wonders for your mind and body. Bonus points if it’s outside in nature.
Try Yoga or Pilates: These practices combine movement with mindfulness, a winning combo for reducing stress.
Dance Like Nobody’s Watching: Seriously, turn up your favorite playlist and let loose. It counts!
Pro tip: Avoid overdoing it with high-intensity workouts, which can sometimes increase cortisol if you’re already stressed. Your body doesn’t know the difference between good stress (like a challenging workout) and bad stress (like being stuck in traffic). It all registers as stress. So yes, move your body—it’s important! But don’t push so hard that you’re adding extra strain. Balance is key, and overdoing it can actually nudge your cortisol levels higher instead of helping them chill.
4. SNACK SMARTER
Cortisol loves when your blood sugar is all over the place. Keep it steady by snacking on foods rich in magnesium, vitamin C, and omega-3s. For a quick, balanced option, reach for an IsaLean Bar from Isagenix. These bars are not only delicious but also provide a great mix of protein, fiber, and healthy carbs to keep your energy levels stable and your stress hormones in check. (Prefer a vegan bar? Check out this one.)
Pro tip: Cut an IsaLean Bar into bite-sized pieces and store them in a Ziploc bag. Take it with you on the go so you can easily snack on it throughout the day. It’s an easy way to keep hunger at bay and avoid grabbing something sugary that might make your cortisol spike later.
5. LAUGH IT OFF
Ever noticed how great you feel after a good laugh? That’s because laughter literally lowers cortisol levels. It’s like your body’s way of saying, “Don’t take life too seriously.”
Here’s how to fit more laughter into your day:
Watch a funny show or movie. (Yes, re-watching Friends for the 10th time counts.)
Share memes or jokes with friends—even better if they make you snort-laugh.
Spend time with people who crack you up.
6. SIP SOME STRESS AWAY
Certain teas, like chamomile, green tea, and ashwagandha, have calming properties that can help reduce cortisol. Plus, holding a warm mug in your hands is like a little hug for your soul.
If you’re looking for an extra boost, try Ionix Supreme or the Adaptogen Elixir from Isagenix. These adaptogen-packed products help your body better handle stress, promoting a sense of balance and calm.
Emotionally, this means less of that frazzled “everything is falling apart” feeling and more of that “I’ve got this” confidence. It’s like your stress superhero in a bottle.
7. SET BOUNDARIES LIKE A PRO
Sometimes, reducing cortisol is as simple as saying “no.” Overcommitting can spike your stress levels faster than agreeing to host Thanksgiving dinner for your in-laws.
Tips for setting boundaries:
Be honest about your capacity.
Politely decline tasks or events that don’t serve you.
Schedule downtime on purpose—because rest is productive too.
8. PRACTICE GRATITUDE
It might sound cheesy, but counting your blessings can lower cortisol levels. Gratitude helps shift your focus from stress to abundance, creating a positive mindset.
Try this simple practice:
Each evening, write down three things you’re thankful for.
Reflect on why those things make you feel good.
Watch your perspective (and your mood) shift.
9. UNPLUG TO RECHARGE
Screen time overload can mess with your sleep and stress levels. Between constant notifications and doom-scrolling, your cortisol barely gets a break.
Take control of your screen time:
Turn off non-essential notifications.
Dedicate “phone-free” zones or hours.
Spend time in nature—it’s amazing what fresh air can do.
10. TRY ADAPTOGENS
Adaptogens are natural herbs that help your body manage stress. They’re like little helpers for your adrenal glands, balancing cortisol and supporting overall well-being.
For an easy and effective way to incorporate adaptogens, try a beverage mix like Ionix Supreme or Adaptogen Elixir. Not only are these products convenient, but they’re also specially formulated to help you feel calmer and more centered. Imagine waking up feeling refreshed and ready to tackle your day instead of waking up already stressed about your to-do list.
TAKE THE FIRST STEP TOWARD STRESS-FREE LIVING
Lowering cortisol naturally isn’t about overhauling your entire life overnight. It’s about making small, manageable changes that add up to big results. Pick one or two tips to try this week, and before you know it, you’ll be feeling calmer, more energized, and ready to take on the world—or at least that pile of laundry.
Oh, and before you go, don’t forget to save this pin for later. Your future self will thank you when she’s feeling all zen and fabulous.
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