Prioritize consistent sleep (7–9 hours)
Keep a regular sleep-wake schedule
Get morning daylight exposure for 10–30 minutes
Exercise regularly (mix of aerobic and strength training)
Avoid high-intensity workouts late in the day
Practice daily stress-reduction techniques (deep breathing, meditation, mindfulness)
Use progressive muscle relaxation
Do yoga or stretching for relaxation
Limit caffeine, especially after midday
Avoid or reduce alcohol
Stop nicotine and vaping
Reduce sugar and highly processed foods
Eat balanced meals with adequate protein and fiber
Stay hydrated
Maintain a healthy body weight
Set boundaries and manage workload
Take regular breaks during the day
Use time-management and planning to reduce uncertainty
Engage in hobbies and social connection
Spend time outdoors
Seek therapy or counseling for chronic stress or anxiety
Consider biofeedback or CBT for stress management
Follow up with a clinician if symptoms of high cortisol occur
Review medications with a clinician (e.g., corticosteroids) before changing anything
Check for underlying causes (sleep disorders, thyroid issues, depression/anxiety, substance use)
Get blood or saliva testing only as advised by a healthcare professional