How to Control Cortisol
Two Methods:Stress Management TechniquesLifestyle Solutions
Cortisol is a hormone released by the adrenal glands. It triggers your liver to release its sugar stores into the blood, acting to reduce inflammation, decrease bone formation and increase the body's metabolism. However, when you're stressed out over a long period of time, cortisol production increases and can lead to weight gain, increased blood sugar levels and decreased immune function. Managing your stress is the most effective way to get your cortisol under control. Read on to find out how.
EditSteps
EditMethod 1 of 2: Stress Management Techniques
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1Practice deep breathing. Your breathing becomes faster and shallower when you are under stress. By slowing down and deepening your breathing, you can reduce your stress levels and your cortisol levels.- Sit in a comfortable position and inhale deeply, filling your lungs as much as possible
- Hold your breath for 1 second, then exhale as much as possible. Breathe normally for 5 breaths and repeat the deep breath.
Ad - Sit in a comfortable position and inhale deeply, filling your lungs as much as possible
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2Do meditation. Meditation works along with deep breathing to reduce your heart rate and relieve stress. To meditate, sit in a comfortable position and practice the deep breathing exercise. Do not attempt to clear your mind; rather, focus on your breathing and allow whatever thoughts that come to flow in and out of your head. -
3Take a yoga class. Yoga is a movement- and breath-based meditative practice. As with meditation, yoga helps you clear your mind and reduce your stress levels. If you do not have a yoga class in your area, rent a DVD or borrow one from your library. -
4Keep a journal. Writing down your feelings helps you process them and better manage your stress. -
5Seek uplifting entertainment. Watch a funny movie or listen to happy or upbeat music. Doing so will improve your mood and decrease your stress and cortisol levels.
EditMethod 2 of 2: Lifestyle Solutions
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1Perform regular aerobic exercise. The American Council on Exercise recommends 30 to 45 minutes of aerobic exercise most days per week. In addition to reducing stress levels, regular exercise also reduces high blood pressure, helps you control your blood sugar, burns calories and helps you maintain a healthy weight. -
2Reduce your caffeine intake. Caffeine can actually increase your blood cortisol levels and can also negatively affect your ability to manage stress. -
3Get adequate sleep. Sleep helps your body and brain repair from the stresses of the day, which can help you control your cortisol levels. The Mayo Clinic recommends 7 to 9 hours of uninterrupted sleep per night for healthy adults. You should get more sleep per night if you are sick.Ad
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EditTips
- Consult your physician immediately if you have severe fatigue, increased urination and thirst, or muscle weakness. These, along with depression and anxiety and developing a fatty hump between your shoulder blades could be symptoms of a more serious condition.
- If your stress worsens, or if you are having increasing difficulty managing your stress, seek assistance from a medical professional such as your doctor or a psychologist. Your doctor may prescribe medication.
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Article Info
Categories: Alternative Health
In other languages:
Português: Como Controlar o Cortisol, Español: Cómo controlar el cortisol, Italiano: Come Controllare il Livello di Cortisolo, 中文: 控制皮质醇水平, Français: Comment contrôler votre taux de cortisol, Nederlands: Je cortisolniveau verlagen, Deutsch: Kortisol in den Griff bekommen, Русский: контролировать кортизол, Bahasa Indonesia: Mengendalikan Kortisol
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