How does Stress take over your body?
Cortisol is a stress hormone that is created by the adrenal glands whenever our body starts feeling stressed. Cortisol is okay but when it hangs around too high and for too long, then it becomes a problem.
Cortisol changes how our body heals and causes increases in weight and blood pressure. It also can hurt our ability to sleep at night, cause depressed mood, increase tiredness, and interfere with memory causing the dreaded “brain fog.”
So what do we do?
1. Sleep!
Too much cortisol will interrupt our sleep but if we keep to a sleep routine and get good quality sleep, then the cortisol will reduce which helps us with our sleep routine. It’s like this healthy reinforcing cycle!
Exercise during the day. Light exercise, heavy exercise are both good. If you choose to have a heavy exercise session, finish up at least 2 hours before your planned bedtime.
No caffeine after 3pm. Many of us cannot function without our morning coffee or tea. Try to finish up that last cup by mid afternoon. Remember caffeine is a stimulant, so it’s purpose is to keep you up and going.
Shut off the screens. The light of our phones, computers, tablets, and TVs change how our body prepares for sleep by reducing the amount of melatonin (another hormone) that your body can make. Melatonin tells our body that it’s time to get sleepy. Try to turn off the screens at least 1 hour before bedtime.
Reduce distractions and interruptions. If you find that noises from outside, your partner, your phone or whatever interfere with the quality of your sleep, try a white noise machine or ear plugs. If you are too warm or cold, adjust the temperature of your bedroom to something more comfortable.
Figure out what gets in the way of your sleep and find those solutions! A consistent sleep routine (aka sleep hygiene) can go a long way towards reducing your cortisol and stress levels.
2. Thinking about stress causes stress!
Journal about the positive parts of your life. When we focus our thoughts only on the uncomfortable our cortisol increases. Try to schedule and hour of Worry Time each day to bring those unhelpful thoughts to a place you can manage. After Worry Time each day, consciously focus your attention and thoughts on the helpful parts.
Practice Mindfulness-Based Stress Reduction. This is an 8-week evidence based course. It trains you to be aware of the physical responses of your body (heart rate, breathing, muscle tension, and other physical signs of stress) and to be aware of your thoughts. When we are aware of our thoughts we can consciously direct them. Be kind to yourself if it is hard, this takes practice.
3. Relax!
Practice Yoga or Tai Chi. Gentle movement activities have been shown to reduce cortisol. This includes Chair Yoga. If you want to try, you can find several options with a quick search on Youtube.
Listen to music. Whether your music of choice is heavy metal, classical, EDM or something else, music helps us feel and actively changes how we experience our mood. Pick whichever music helps you to relax and spend at least 30 minutes with it.
Deep or Paced Breathing. There are several breathing techniques that will help to take control of your stress and emotions. Try the 4-7-8 technique, this is often known as a relaxing breath. Breath in deeply for a count of 4 seconds, then hold for 7 seconds and let it out slowly over 8 seconds. Repeat as often as needed.
4. Find something fun to do!
Watch a funny movie or video. Laughter is well known to reduce stress and as a result cortisol levels. One of my favorites are the Surprised Kitten videos.
Hobbies. Whether this is crocheting, hiking, coloring, collecting stamps, playing an instrument or any other activity you enjoy. Schedule some time weekly to specifically practice your fun hobby.
Gardening. There is something about putting your hands in the soil, planting a seed, and seeing it grow that reduces cortisol levels. It could be related to being outside which is another activity that helps but gardening has been shown to help reduce stress.
5. Spend time with your healthy relationships!
Friends and family. If it’s a healthy relationship, spending time with those we care about and care about us can reduce stress.
Romantic relationships. Participate in affection and loving activities with your consenting partner. So go on a date or have a date at home.
6. Take a walk… with the dog!
Spend time with your pet. Studies show that when you interact with animals you experience reduced distress. This includes all the other pets we have: cats, hamsters, sugar gliders, fish, birds and more.
But I don’t have a pet. That’s ok! There are many non-profit organizations in the community that have roles for volunteers. So if you do not feel ready to take care of your own animal, find somewhere to volunteer. All those adoptable pets need someone to love them and help them learn to be pets until their Forever Person arrives.
7. Practice Spirituality!
Church, Synagogue, Mosque.. Oh My! If you participate in a particular religion that is helpful to you, be sure your participate in related activities.
I’m not Religious and that’s ok! Some of us don’t find religion helpful but that does not stop you from being spiritual. If you find a ‘connection to nature’ to be a spiritual activity for you, then spend time connecting with nature.
8. Eat Healthy!
Eat a variety of healthy foods. Whether you like sweet, savory or salty dishes. Find some that are healthy and make sure you consume these regularly.
Have some chocolate. While eating high sugar on a constant basis can increase cortisol, having a sweet treat can reduce stress. Dark chocolate in particular has shown evidence of cortisol reduction.
Stay Hydrated! When we are dehydrated our cortisol increases. So drink a glass of water to reduce those cortisol levels.
9. Supplements? Supplements! I’m not a doctor, so be sure to consult with your doctor before adding supplements to your diet.
Fish Oil. This one is a good source of Omega-3 Fatty Acids which may help reduce cortisol. Find one that doesn’t make you gag though.
This is a list of just some ideas for reducing stress and cortisol levels. Take a moment to look into your life, then mix and match what activities you find most helpful.
Some of my favorite resources to help me reduce stress:
What are your favorite apps, videos, and activities that you use to reduce your stress?
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