Get 7–9 hours of sleep each night
Keep a consistent sleep and wake schedule
Practice deep breathing or slow breathing exercises daily
Do regular moderate exercise, such as walking, yoga, or cycling
Avoid overtraining and allow rest days
Eat balanced meals with enough protein, fiber, and healthy fats
Limit caffeine, especially later in the day
Reduce alcohol intake
Stay hydrated throughout the day
Manage stress with meditation, prayer, journaling, or mindfulness
Spend time outdoors and get morning sunlight
Maintain stable blood sugar by avoiding long gaps between meals
Limit highly processed foods and excess sugar
Build supportive social connections
Set boundaries and reduce unnecessary commitments
Address underlying anxiety or depression with a healthcare professional
Treat medical conditions that may affect cortisol, such as thyroid issues or PCOS
Review medications with a doctor if cortisol is a concern
Consider magnesium-rich foods or supplements if appropriate
Consider omega-3-rich foods or supplements if appropriate
Seek medical evaluation if symptoms are severe or persistent