Prioritize consistent sleep (7–9 hours)
Maintain a regular sleep/wake schedule
Reduce caffeine intake and avoid it after early afternoon
Limit alcohol and avoid nicotine
Exercise regularly (mix aerobic and strength training)
Keep high-intensity workouts moderate and avoid overtraining
Practice stress-reduction techniques (deep breathing, progressive muscle relaxation, mindfulness)
Do daily relaxation activities (yoga, stretching, meditation)
Get daily sunlight exposure and maintain outdoor time
Set aside time for hobbies and social connection
Use time-management and reduce chronic workload stressors where possible
Maintain a balanced diet (adequate calories, protein, fruits/vegetables, whole grains)
Avoid frequent extreme dieting or large meal skipping
Stay hydrated
Manage blood sugar stability (regular meals, fiber, protein, and healthy fats)
Reduce exposure to acute stress triggers when possible
Use biofeedback or guided relaxation if stress is persistent
Consider therapy or counseling for chronic stress or anxiety
If applicable, address underlying conditions (sleep apnea, thyroid disorders, depression/anxiety)
Review medications with a clinician if they may raise cortisol (e.g., corticosteroids)
Seek medical care for symptoms of hormonal imbalance or suspected Cushing’s syndrome
Do not start supplements to lower cortisol without medical guidance
If using supplements, choose evidence-based options and follow label directions (e.g., ashwagandha only with caution and clinician input)