Aug 8, 2023 1:13:55 AM | Mental Wellbeing Mental Wellbeing | Reducing Cortisol To Restore Calm.

Taking care of your mental well-being is essential, particularly during times of heightened anxiety, such as the ongoing COVID-19 pandemic. Prolonged stress and anxiety can have negative effects on both your physical and mental health. In this blog, we'll discuss the role of cortisol, the stress hormone, and offer practical tips to lower cortisol levels, maintain calm, and promote a healthier state of mind. These suggestions are not limited to pandemic-related stress, but can serve as long-lasting lifestyle changes for overall mental well-being.

Understanding Cortisol and Its Effects:

Cortisol is a hormone produced by the adrenal glands, which increases when we experience stress or anxiety and decreases during relaxation. Elevated cortisol levels redirect the body's energy towards handling stress, often at the expense of other essential functions, such as digestion and immune response. Chronic stress can lead to increased anxiety, depression, headaches, memory problems, digestive issues, weakened immunity, weight gain, insomnia, and even pre-diabetes.

Strategies to Lower Cortisol and Maintain Calm:

1. Embrace a whole-food, plant-based diet: A diet rich in fruits, vegetables, and fiber can help regulate cortisol levels, gut bacteria, and hormones. Avoid added sugars and processed foods, which can exacerbate stress and anxiety.

2. Consider supplements, if necessary: Consult a healthcare professional before using supplements to ensure they are appropriate and safe for you. Magnesium, Vitamin B12, folic acid, and Vitamin C can help regulate cortisol levels when used responsibly.

3. Practice deep breathing exercises: Spend at least five minutes, three to five times a day, engaging in deep-breathing exercises. This can help lower cortisol levels, reduce anxiety, and improve memory. Consider using apps like Insight Timer or Calm for guidance.

4. Limit caffeine intake: Caffeine can increase cortisol levels and perpetuate a cycle of exhaustion and dependence. Cutting back on caffeine can help balance your hormone levels and address the root causes of stress.

5. Prioritize sleep: Aim for seven to eight hours of sleep per night to allow your body to heal and recover from daily stressors.

6. Engage in regular exercise: Follow the American College of Lifestyle Medicine's recommendation of 30 to 50 minutes of daily exercise that challenges you but still allows for conversation.

7. Keep a journal: Writing down your thoughts, whether positive or negative, can help process emotions and reduce the mental burden of stress.

8. Enjoy hobbies: Participate in activities that bring you joy, such as playing an instrument, drawing, crafting, or gardening, as a way to distract yourself from stress and anxiety.

9. Spend time outdoors: Being in nature can have a calming effect on your mind, so try to take walks, sit on your porch, or find other ways to enjoy the outdoors.

10. Embrace positivity: Leading with fear can result in impulsive decisions and increased anxiety. Practicing mindfulness, deep breathing, and incorporating the above tips can help cultivate a positive mindset.

Start Small for Lasting Change:

Don't feel overwhelmed by trying to implement all these strategies at once. Begin by incorporating one or two into your daily routine, and gradually add more as they become habits. Slow and steady progress often leads to lasting improvements in mental well-being.

Next Steps

If you found this article helpful, why not share it on your social media using the links here?

Don't forget to sign up to our FREE Monthly Newsletter for more simple tips, quotes and resources straight into your inbox each month.