4. Be mindful

Paying attention to your breath is a form of mindfulness — noticing what’s happening in your body, mind and surroundings right now and not thinking (or stressing out) about the past or future.

But it’s not the only technique. You can take a mindfulness break by just noticing “what the air smells like,” or what sounds you are hearing, or the texture of the food you’re eating, Houghteling says. “It’s very much bringing your attention to the present.”

Mindfulness and relaxation techniques were more effective than talk therapies for reducing cortisol, according to an analysis of 58 stress management studies published in the journal Psychoneuroendocrinology in 2024.

5. Get outside

Try what some researchers call a “nature pill”: a little time outside. You’ll get the greatest benefits, Lavretsky says, if you literally get in touch with nature: “I ask people to go to the beach and go walk barefoot on the sand … or go to the park and sit on the grass or hug a tree.”

Studies suggest that getting outside just one day can lower your cortisol levels for the whole week, Lin says.

The optimum nature dose for lowering cortisol levels is at least 20 to 30 minutes, according to a study published in Frontiers in Psychology in 2019.

6. Rethink what you’re eating

If your response to stress is eating junk food, you’re not alone, Lin says. But that kind of stress eating can increase inflammation, making the effects of cortisol worse. Weight gain also increases inflammation, Lee notes.

A better, anti-inflammatory diet includes vegetables, fruits, whole grains and legumes, and not too much sugar, processed foods or red meats. Fish high in omega-3 fatty acids, like salmon, may lower cortisol levels, and so may omega-3 supplements, Lin says.

But the supplements should be used with caution, since they can interact with medications, including blood thinners, she says.

Also, pay attention to when you eat, Houghteling suggests. Eating too close to bedtime can disturb your sleep, keeping your cortisol higher than usual overnight.

And think about what you drink, Lee says. Limiting caffeine and alcohol can reduce cortisol levels. Caffeine too close to bedtime, of course, can be “a double whammy,” he says, disrupting your sleep.

Consider herbal tea instead, Lin says. Studies suggest that choices like chamomile, lavender and lemon can reduce stress responses and inflammation, she says.

Tea also can be part of a calming ritual, she adds: “The process of heating the water, selecting the tea, steeping the tea and then putting that warm cup of tea in your hands is very comforting.”

7. Avoid triggers

You can’t avoid all the stressful situations in your life. But when you have control, use it, Lin says. Stressed by the news or social media? “Shut those down” or reduce your use, she says. 

Not just stress: Other causes of cortisol changes

The Cleveland Clinic says other cortisol problems can include:

  • High levels that come from taking corticosteroid medications or having a pituitary or adrenal gland tumor. This is called Cushing’s syndrome, and it has symptoms like excess belly and facial fat, fat deposits behind the neck, wide purple stretch marks and facial hair growth in women.
  • Low levels, called adrenal insufficiency, that come from an immune system problem called Addison’s disease or an underactive pituitary gland. Symptoms can include fatigue and unwanted weight loss.

Note: Diagnosing these diseases involves much more than a cortisol blood test.

Not on the list: a condition that some people call “adrenal fatigue,” based on the theory that constant stress can tire out your adrenal glands and cause low cortisol. The Endocrine Society, which represents specialists in hormone disorders, says that it’s not a legitimate diagnosis and that supplements sold to treat it may be harmful.