Stressed or stretched out? You’re not alone. Stress is a friend in need in today’s need based society and along with it comes cortisol levels in the blood stream. But what if you could get these level to come down as a natural process? What if your body had the skills to regain equilibrium with small shifts? Here are ten all-natural means to reduce cortisol levels and begin feeling more comfortable in your own skin.

1. Get Quality Sleep

Are you skimping on sleep? Insufficient sleep is now known to increase cortisol levels to dizzying levels leaving you feeling so exhausted and always on the edge. Adults should try to get about 7-9 hours of good quality sleep every night. Establish a good night habit, switch off the lights, turn off all gadgets and ensure there is no noise throughout the night.

Pro tip: There could be a purchase of blackout curtains to cover the window in the room or use a white noise machine.

2. Practice Mindfulness Meditation

Is your head in a constant state of worrying during the day? The benefits of Mindfulness meditation include the ability to reduce cortisol. Being mindful keeps you in the present to eliminate anxiety and stress from your life. Take 10-15 minutes every day to sit and be still or participate in some form meditation to give your brain some much needed rest.

Try this: Trying to sleep, lean back in your chair, open your eyes – try to see the forest or a sea with your mind’s eye.

3. Exercise Regularly

Even though higher level of activity may lead to a brief increase in cortisol, moderate exercise lowers cortisol levels gradually. A simple brisk walk or a yoga session or even swimming can do the trick. Ideally, try for 30 minutes of moderate intensity exercise daily for at least five days a week, which should decrease stress hormones and increase mood.

Need a break? Step out and get into nature, feelings of relaxed immediately sets in.

4. Eat a Balanced Diet

The kind of foods that you take will either support stress or reduce it. Replace refined foods with whole foods such as fruits, vegetables, lean meats, and good fats. Orange and strawberry are foods rich in vitamin C, while foods that are rich in omega-3 fatty acids like salmon and flax seeds were seen to reduce cortisol.

Quick snack: This stress trigger requires one to take a handful of almonds or rewind and take green tea whenever you start stressing.

5. Reduce Caffeine Intake

Although your cup of morning coffee may be a savior, caffeine raises cortisol levels; this is if you have too many cups. It is recommended to replace the second cup of coffee with a chamomile tea or have one cup in the morning only.

Swap it out: Chamomile or peppermint tea should be helpful as well since they are calming teas.

6. Laugh More

Some people may not agree with this to some extent but in essence, humor is the best stress reliever ever known. Laughter also has a way of lowering cortisol level, it makes the body to release endorphin- the body natural peice of happiness. Laugh for a few minutes, listen to a comedy or watch a funny clip or even tell a joke to your friend.

Need a boost? Laugh and have a small break by watching a comedy sketch and feel a different kind of tension go away.

7. Take Adaptogenic Herbs

In general there are medicinal plants such as ashwagandha, rhodiola, holy basil that are known as adaptogens which can influence cortisol. These herbs can be had in capsule or tablet form, they can also be made into teas.

Bonus: Adaptogens not only fight the stress activity but also contribute to the general energy level.

8. Limit Sugar Intake

The daily intake of sugar increases cortisol level and leads to stress which often leads to more craving for sugar. Don’t grab candies or chocolates, try taking some whole grain foods, fruits or nuts that will regulate Cortisol through managing your glucose level.

Healthy switch: Instead of consuming a candy bar in the middle of the day, try to purchase a bowl of mixed berries.

9. Cultivate Social Connections

The only thing that decreases cortisol is either being with loved ones, or doing other activities that can be socially fulfilling. Public interaction in form of physical or online meetings, can be reassuring and relieve stress. Try cultivating your relations and you will reach a point when stress naturally decreases.

Try this: Funny videos or pictures, a call with a friend or relatives, a game night with the family, can help.

10. Practice Deep Breathing

Last but not least, there is a proven method that won’t take much of your time: deep breathing. Remember when pressure is on and decide to take some deep breaths to calm down. This stimulates the parasympathetic branch of the autonomic nervous system essentially unwinding your body and decreasing cortisol.

Breathing tip: Recommended the usage of the 4-7-8 technique in which one would inhale for 4, hold for 7, and exhale for 8.

Conclusion: Balance is Key

Reduction of cortisol levels therefore can easily be achieved without extreme measures or expensive treatment. It can be hard to suddenly get more sleep, switch to whole foods and exercise throughout the day while suddenly practicing mindfulness, but these small simple changes can gradually bring down the stress hormone and provide a sense of normality and balance.

What are you waiting for? Try one of these tips today and notice how much more at ease you will feel the next day!