When life feels overwhelming, your body often shows it long before your mind catches up. If you’ve ever struggled to fall asleep despite feeling exhausted, snapped at someone for no reason, or felt wired and weary at the same time, high cortisol could be to blame.
Cortisol is your body’s primary stress hormone. It plays an important role in everything from sleep and metabolism to immune response and blood sugar. But when levels stay too high for too long, it can lead to poor concentration, hormonal shifts, anxiety, digestive discomfort, and that constant tired-but-wired feeling many women know all too well.
While there are medical reasons for elevated cortisol levels, many of us can support our bodies with small, sustainable lifestyle changes. If you’re looking to reset your stress response and feel more balanced, here’s how to start.
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Move your body gently and often
Exercise is one of the most reliable ways to regulate stress hormones, but that doesn’t mean pushing through high-intensity workouts if your body’s already overwhelmed. Walking, swimming, stretching or dancing in your lounge all count. Consistency is more important than intensity — and slower movement can actually help bring cortisol down faster.
Try to finish any movement earlier in the day. Strenuous evening workouts can keep cortisol high at night, making it harder to fall asleep.
Take a mindful moment
Mindfulness doesn’t have to mean sitting cross-legged in silence. It could be as simple as focusing on your breath while washing the dishes, stepping outside to feel the sun on your face, or closing your eyes for 60 seconds between meetings. Regular moments of presence — even just five minutes a day — can gradually reduce the production of cortisol and help you feel calmer.
Do something just because you enjoy it
Not everything has to be productive. Whether it’s paging through a magazine, pottering in the garden, baking for no occasion or listening to music with your feet up — the simple act of doing something just for yourself can have a powerful effect on your nervous system. These tiny joys aren’t indulgent; they’re a daily reset.
Be mindful of caffeine
Caffeine stimulates the body and can elevate cortisol — especially in high amounts or on an empty stomach. If you rely on several strong coffees to get through the day, it might be worth switching to a gentler option or tapering down gradually. Herbal teas, hot lemon water, or even a single mid-morning cup might support better balance. Remember, caffeine also hides in fizzy drinks, energy boosters and chocolate.
Support your skin
High cortisol doesn’t just affect how you feel — it can show up in your skin too. If you’re suddenly experiencing breakouts, dryness or flare-ups, it could be linked to stress. Look for skincare that calms and hydrates, like fragrance-free creams containing ceramides or peptides, and prioritise a simple, soothing routine. Your skin, like your body, benefits from a less-is-more approach.
Protect your sleep
Stress and sleep are deeply connected. Elevated cortisol levels at night can make it hard to fall asleep — and a poor night’s rest can raise cortisol the next day. Aim for a wind-down routine that signals to your body it’s time to rest: dim the lights, put your phone away an hour before bed, read a few pages of something calming, or listen to soft music. Consistency helps retrain your natural sleep rhythms.
Eat to support steady energy
Blood sugar spikes and dips can amplify stress. Eating meals with a balance of protein, healthy fats and fibre can help your body feel more stable — and, in turn, help reduce cortisol levels. If you’re prone to mid-morning crashes or 4pm mood swings, it might be time to review what you’re fuelling your body with.
Choose real, unprocessed foods when you can. Add in leafy greens, beans, oats, avocados, seeds and oily fish. These are rich in magnesium and B vitamins, both of which support the adrenal system and contribute to a calmer, steadier mood.
Consider supplements with care
Certain supplements may help manage stress, but they’re not a replacement for lifestyle changes. Magnesium is one of the more researched options — known to support nervous system function, ease anxiety, and regulate the body’s stress response. Adaptogens such as ashwagandha are also often used to help the body cope better under pressure, though it’s best to speak to a health professional before adding anything new to your routine.
Stress is part of life — but living in a constant state of fight-or-flight shouldn’t be. If you’ve been feeling burnt out, anxious or just not quite like yourself, there’s no need to wait for a breaking point. Simple daily shifts — from how you move and eat to how you rest — can bring you back to balance, one small habit at a time.
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