How to Reduce Cortisol: 12 Ways to Lower Stress Levels

Are you always stressed out, gaining weight around your mid-section, having issues with sleep? That which may be causing the issue is cortisol. Also known as the “stress hormone”. Cortisol affects almost every system in our body. At low levels it helps us to stay energetic and alert. But when it is at high levels for long periods of time? That is when health issues present themselves. 

In India as we balance our fast paced modern lifestyle with traditional values managing stress has become more of a challenge. Between work stress, family duties, traffic in metropolitan cities like Mumbai, Bangalore, Delhi and constant connection via our phones it is no wonder so many of us are walking around with high cortisol levels! 

What is Cortisol and how does it impact you? 

Cortisol is a hormone which is produced by your adrenal glands that sit right above your kidneys. Think of it as your body's inborn alarm system. When you come into contact with stress whether it’s a work deadline, an argument with your partner, or even the daily mayhem of traffic your body releases cortisol. 

This isn’t all bad. In fact cortisol does important things:

• It helps regulate blood pressure
• It is responsible for how your body uses carbohydrates, fats, and proteins.
• It controls your sleep-wake cycle
• It reduces inflammation
• It boosts energy during stressful situations

The issue arises when stress never seems to go down, this can lead to "chronic elevated cortisol".

When you’re under long term stress what happens is the body takes energy away from normal processes like digestion and immune response to deal with the present threat or rather the perceived threat.

Samaira, a 38-year-old marketing executive, had always been known for her energy and drive. However, over the course of a year, she noticed alarming changes in her health and wellbeing. She gained weight despite maintaining her usual diet and exercise routine, particularly developing a rounded face and extra fat around her midsection that seemed resistant to any lifestyle modifications.

Sleep became nearly impossible—she would lie awake for hours with racing thoughts about work deadlines, then wake up exhausted. Her blood pressure, previously normal, began creeping up at each doctor's visit. What concerned her most was the constant state of anxiety she felt; even minor stressors would trigger disproportionate emotional responses and a racing heart.

How Do You Know If Your Cortisol Is High? Common Symptoms

Before we jump into solutions, let's explore the signs of high cortisol. You could be going through heightened cortisol if you observe the following:

Physical Symptoms

• Gaining weight, particularly around the waist (the pot-belly look!) Round, puffy face, bloated tummy and face
• Increased blood pressure
• Frequent migraine pains
• Muscle power deficiency
• Getting bruises easily
• Cuts taking longer than usual to heal
• Feeling overly tired regardless of restful periods

Mental and Emotional Symptoms

• Resting yet still feeling fatigued
• Anxiety, irritation or restlessness out of nowhere
• Temper tantrums
• Difficulty in concentrating and brain-fog
• Mild forgetfulness like misplacing car keys or having trouble focusing
• Insomnia or trouble falling asleep or sleeping too much
• Extreme exhaustion
• High energy surges randomly

For many Indian professionals working in IT sectors, finance, marketing or other demanding fields, these symptoms might sound familiar. Between meeting project deadlines and family expectations, our cortisol levels often stay elevated for too long.

The Connection Between Cortisol and Depression

One thing many people overlook is the relationship between high cortisol levels and depression. Elevated cortisol over an extended length of time affects the chemistry of the brain, especially serotonin and dopamine, the mood-regulating neurotransmitters.

Your cortisol levels rise, increasing your feeling of stress and depression. It results in a vicious loop of depressed feeling and stress. So, it's like being trapped in Bangalore traffic during monsoon season and having no way out. 

When your body is producing way more cortisol than your body can actually handle, it leads to your sleep and eating schedule being thrown out of order. Having too much cortisol in your system is linked to anxiety and depression.

You must have definitely wondered why stress sometimes feels like it’s severely impacting your mood? Well, cortisol-the so-called “stress hormone”- is the reason. When your body’s pumping out too much cortisol for too long, it’s not just your sleep or appetite that goes out for a toss. Many studies show that high cortisol can actually cause depression and anxiety, making you feel like you’re stuck in a loop of worry and sadness.

It’s almost like your mind gets foggy and unclear, small problems start looking huge, and even regular chai breaks don’t help. In fact, doctors in India often see patients with chronic stress reporting symptoms that match both depression and anxiety. So, if you’re asking, “Can cortisol cause depression?” or “Does cortisol cause anxiety?”- the answer is, yes, it can. That’s why managing stress, whether it’s through yoga, a walk in the park, or even a quick chat with a friend, isn’t just about feeling better in the moment. It’s about protecting your mental health for the long term.

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12 Natural Ways to Reduce Cortisol Levels

1. Try Yoga and Meditation for Stress Relief

Start your day with 10 minutes of Surya Namaskar or quiet meditation. Pranayama, especially Anulom Vilom or alternate nostril breathing, contributes much towards the reduction of stress levels. This is because, by the help of mindfulness based practices, individuals are able to note the thoughts that bring about stress, and not judge them and invariably deal with them in a healthy way. Meanwhile, a study discovered that regular mindfulness practice greatly reduced cortisol levels in individuals with anxiety disorders.

2. Make Sleep the Priority—It’s More Than Rest, Its Recovery

When did you last have straight 7-8 hours of undisturbed quality sleep? If you can’t remember, then your Cortisol is suffering. Sleep helps to reset the levels of Cortisol. Without adequate rest, it stays high and forms a sick cycle. 

Start with a bedtime routine that includes:

• Sticking to a sleep routine of going to bed and getting up at the same time each day
• No screens one hour before bed (yes, this includes checking those work emails!)
• Keeping your bedroom cool and dark
• Applying soothing essential oils such as lavender
• Enjoying a mug of warm haldi doodh (turmeric milk)-an ancient Indian remedy for calmness

Try to keep your sleep schedule consistent even on days off, use blackout curtains, and consider short naps when needed.

3. Try Ashwagandha—India's Stress-Fighting Herb

Many clinical studies have reported the efficacy of this adaptogenic herb in reducing the levels of the stress hormone cortisol. It is available in capsule form, powder to add to smoothies, or as one of the ingredients in Churnas. The average prescribed dosage lies between 300-500 mg twice daily; however, do not fail to seek your doctor’s advice before using any supplement.

4. Exercise Regularly

Exercise is known to be a potent regulator of cortisol; however, it must maintain the right balance. Moderate exercise gradually lowers the levels of cortisol in the body, but rigorous exercises may temporarily raise the levels again. 

One should accumulate 150-200 minutes of mostly low- to moderate-intensity exercises per week. Walking quickly for 30 minutes in your local park, or swimming, or dancing to your favorite Bollywood songs would help to bring back the levels of cortisol to normal. 

This way, regularly exercising would increase the body’s resilience against acutely stressing and bad health repercussions entailing high cortisol. Just remember to rest between the days of exercise because over-exercising could end up not working out.

5. Socialise & Connect With Others—Our Greatest Stress Buster

In our Indian culture, our lives have always revolved around family and community. Such connections are highly valuable. 

As it is, meeting people helps you release oxytocin, the hormone that cancels out cortisol’s effects. Research has proven that supportive relationships lower cortisol levels. Even in cases of conflict with loved ones, individuals who can be compassionate and empathetic experience a much faster return of cortisol to normal levels. 

Spare some time for tea over friends, a call to parents, or play with your child without checking the message, and these very simple connections will immensely reduce your cortisol level.

6. Practice Deep Breathing Techniques

When something starts to stress you out, your breathing usually becomes quick and shallow. You can counteract this by practicing deep, diaphragmatic breathing. Various studies have underlined the advantages of deep-breathing exercises for at least five minutes three to five times daily.

The 4-7-8 technique works wonders:

• Inhale for 4 seconds
• Hold your breath for 7 seconds
• Exhale completely for 8 seconds
• Repeat 4 times

Including this routine will activate the parasympathetic nervous system, reducing the secretion of cortisol. Plus, it's something you can do literally anywhere - Whether at the office, during your commute, in a crowded market!

7. Mindful Eating—Choose Cortisol-Lowering Foods

What you eat impacts your cortisol levels. Research shows that diets high in processed sugar, refined grains, and saturated fat lead to higher cortisol levels compared to diets rich in whole grains, fruits, vegetables, and healthy fats.

Try incorporating:

• Dark chocolate (70% cocoa or higher), which may buffer stress reactivity
• Whole grains like ragi (finger millet), which support stress levels and gut health
• Omega-3 rich foods like flaxseeds and walnuts
• Vitamin C foods like amla (Indian gooseberry)
• Probiotic foods like homemade yogurt
• Green tea, which contains L-Theanine, linked to reduced stress

And what about that cup of coffee? While many of us rely on caffeine to get through hectic days, excessive consumption can spike cortisol levels. If you have chronic stress, you may feel extremely tired and rely on caffeine to get through the day—but this creates a vicious cycle. Try replacing your third cup with green tea instead.

8. Reduce Screen Time—Especially Before Bed

Blue light from phones and laptops inhibit melatonin. Cortisol rhythms are also affected by this. Plus, constant work message checking and social media scrolling keep your mind in alertness 24/7. 

Have “digital sunsets”—set a time each evening to turn off screens. Dim the ambient lights around you about 45-60 minutes before bed. 2. You’ve already been reading something on a screen for most of the day, so why not switch to an e-reader after dinner instead of reading a ‘real’ book?

9. Laugh More—It's Serious Medicine

Laughing heartily with friends is quite satisfying, isn’t it? 

Like the endorphins it releases, it helps lower those unwanted cortisol levels. Studies have supported the fact that both genuine laughter and silly pretend laughter can decrease stress hormones including cortisol. 

Perhaps this new fad of laughter yoga observed blossoming in several Indian cities can decrease cortisol, lower stress, increase mood, and boost perceived energy levels. Watch your favourite comedy show, share some jokes with your co-workers, or take up a laughter yoga class - all good deeds by your cortisol.

10. Create Boundaries—Learn to Say No

In our culture, saying "no" can feel disrespectful or selfish. As has been said, it often feels impolite or self-centered to say no in our culture and yet saying yes at all times can lead to too much to do and, thus, chronic stress and high levels of the hormone cortisol. Let this be small in the form of one thing that you commit to evading this week. You do need not attend all events that you are invited to, or perhaps the project slated for next month would be fine without you at work.

11. Journal Your Thoughts

Sometimes just writing thoughts down on paper is helpful. There is a famous quote about this “Don’t worry in your head, worry on paper” If they're happy thoughts, you can relive them, and if they're stressful thoughts, you can purge them so you're not going over them continuously in your head.

Writing in a journal can help you identify stress triggers and process emotions in a healthy way. Try spending just 5-10 minutes before bed writing about your day, your feelings, or things you're grateful for.

12. Spend Time in Nature

Just being in nature, around trees, flowers, birds, and plants can calm your mind. Research supports the stress-reducing benefits of spending time outdoors. 

Take a walk around the block, sit on your front porch, or visit a nearby park, if possible. In a city like Bengaluru or Mumbai or Delhi, look for public gardens or parks where you can go back to nature. Even just looking after some houseplants or having a small garden in your balcony means less cortisol. 

When to See an Expert about high cortisol levels

Lifestyle changes will help in the management of normal, healthy fluctuations related to stress. However, if these levels are indeed raised, it may point toward an underlying medical condition and should be addressed. 

In case you develop major symptoms or worries about a condition like Cushing's disease (Hypercortisolism) — caused by too much cortisol—see your doctor as soon as possible. They will likely order tests for your cortisol levels using a sample of your blood, urine, or saliva.

Raised cortisol can also be due to

• Side effects of medications like prednisone or hormonal therapy
• Overactive or cancerous pituitary/adrenal glands
• Addison's disease
• Obesity

Finding Your Balance

It’s not about getting rid of stress— that would be an unrealistic expectation, in fact, impossible, especially in hectic Indian cities and workplaces. It’s about finding balance and giving your body the tools it needs to come back from stress.

Keep in mind that minor adjustments can produce great outcomes.

The body has an amazing ability to heal itself when given a chance. In taking steps to reduce cortisol levels, you are not just treating symptoms- you are treating one of the root causes of so many health issues, and that is an investment well made. 

Frequently Asked Questions:

1. What foods help reduce cortisol levels?

Foods rich in vitamin C (like amla and citrus fruits), omega-3 fatty acids (flaxseeds, walnuts), magnesium (dark leafy greens, nuts), and complex carbohydrates (whole grains like ragi and barley) have been shown to help reduce cortisol levels. Additionally, dark chocolate (70% cocoa or higher), green tea with L-theanine, and probiotic foods like yogurt can support healthy cortisol balance. A diet low in refined sugars and processed foods is also beneficial, as high sugar intake can lead to elevated cortisol levels.

2. How quickly can I lower my cortisol levels?

Some interventions like deep breathing and meditation can have immediate effects on cortisol, reducing levels within minutes. Practices like mindfulness, deep breathing exercises, or even forced laughter can provide quick relief from acute stress. However, for sustainable changes, consistency matters more than speed. Regular practice of stress-reduction techniques, improved sleep habits, and dietary changes typically show significant results within 2-4 weeks. Remember that chronic stress requires ongoing management rather than quick fixes.

3. Can high cortisol cause weight gain?

Yes, elevated cortisol often leads to weight gain, particularly around the abdomen. This happens because cortisol influences appetite and cravings for high-calorie foods, alters metabolism, and encourages fat storage particularly in the midsection. This type of weight gain is sometimes called "stress belly" and can be resistant to traditional diet and exercise approaches unless cortisol levels are addressed. Research shows that cortisol may increase appetite and signal the body to shift metabolism to store fat, making weight management more challenging during periods of chronic stress.

4. Is there a difference between morning and evening cortisol levels?

Absolutely! Cortisol follows a natural daily rhythm—highest in the morning to help you wake up and gradually decreasing throughout the day, reaching its lowest point at night. This pattern is called the "diurnal cortisol curve." When testing cortisol, doctors often check this pattern, as elevated evening cortisol is particularly problematic and strongly associated with insomnia and metabolic issues. Chronic stress can disrupt this natural rhythm, which is why maintaining consistent sleep patterns is crucial for cortisol regulation.

5. Can supplements help lower cortisol levels?

Yes, certain supplements have been shown to help reduce cortisol levels. Ashwagandha, an adaptogenic herb used in Ayurvedic medicine, has demonstrated significant cortisol-lowering effects in clinical studies, with doses of 250-600mg showing measurable benefits. Fish oil supplements rich in omega-3 fatty acids may also help lower cortisol and inflammation. Magnesium, vitamin B12, folic acid, and vitamin C supplements can support the metabolism of cortisol when recommended by a healthcare provider. However, supplements should not replace a well-balanced diet and should be used under medical supervision, especially if you're taking other medications.

6. How does cortisol cause depression? 

Excess cortisol disrupts brain neurotransmitters like serotonin and dopamine, causes inflammation, and reduces neuroplasticity. It can shrink the hippocampus and impair communication between brain regions involved in emotional processing, creating a stress-depression cycle.

7. How to know if cortisol is high?

Signs include weight gain around the midsection, rounded face, muscle weakness, high blood pressure, sleep problems, persistent anxiety, and mood swings. Diagnostic tests include 24-hour urinary cortisol, salivary cortisol, and blood cortisol tests.

8. Are cortisol and depression linked? 

Yes, they have a bidirectional relationship. About 40-60% of depressed patients show elevated cortisol levels. Abnormal cortisol patterns often precede depression, suggesting they're risk factors. Successfully treating depression typically normalises cortisol levels.