High cortisol levels can significantly impact a woman’s daily life, leading to fatigue, mood swings, and overall health issues. To effectively manage cortisol in women, incorporating lifestyle changes is essential. Daily habits such as staying hydrated, taking mini breaks to relax, connecting with supportive people, prioritising joy, and establishing a simple routine can make a considerable difference. By integrating these practices, we as women can learn how to control cortisol levels, to live a healthier and more balanced life amidst daily stressors.
10 Ways to Calm Cortisol and Regain Your Energy as a Busy Woman
In this article, we will explore effective ways to calm Cortisol, ensuring you can manage stress and enhance your well-being. Understanding the ways to calm Cortisol is crucial for maintaining a balanced life amidst challenges.
The good news: small, practical changes can help you calm cortisol and regain energy even if your schedule is packed.
1. Prioritise quality sleep
Sleep is the #1 natural regulator of cortisol. Without 7–8 hours of quality sleep, your stress hormone stays elevated, making you tired and irritable. I know many mothers struggle to manage this healthy relation with sleep but it is when our body repairs and restores, so if you don’t want to wake up all cranky and irritable then get your good night’s sleep.
Try to maintain a consistent bedtime and avoid screens 30–60 min before bed preparing your brain to sleep.
2. Move your body, wisely
Moderate exercise have proven to reduce cortisol. For women who feel stressed might be difficult to just get up and start working out but here are plenty of options promoting wellness through mild movements like walking, gentle stretches and if you can, go for running, join gym or a Zumba class.
Staying active with your body is your way of releasing excessive cortisol helping you feel less stressed.
3. Practice mindful breathing
Simple breathing exercises calm your nervous system and lower cortisol. A few mindful deep breathes also known as yogic breathes where you reach till your stomach and then exhale immediately helps you feel stressed in your body. Practising deep breathing and pranayama like Anlom Vilom is known especially for relieving stress.
Even 5 minutes in the morning or before bed can make a noticeable difference.
4. Eat to support hormones, not your taste buds
Balanced nutrition keeps cortisol from spiking. Include:
- Protein at every meal: eggs, milk, paneer, chickpeas
- Magnesium-rich foods: nuts, leafy greens
- Omega-3s: salmon, chia seeds
- Fruits & vegetables: antioxidants and fibre
Avoid: excessive sugar, refined carbs, and too much caffeine.
5. Consider a daily multivitamin
For busy women under stress, a multivitamin acts as nutrient insurance. Multivitamins are supportive, not a substitute for lifestyle changes but can be very helpful if combined with a good lifestyle.
- B vitamins support energy & adrenal function
- Vitamin C supports adrenal glands
- Magnesium & zinc aid relaxation
- Vitamin D supports mood and stress resilience
6. Stay hydrated
Even mild dehydration can elevate cortisol and fatigue. Aim for 1.5–2L water daily, more if active.
- Avoid too much caffeine, which can spike cortisol
- Herbal teas (chamomile, green tea) are excellent for stress relief
7. Take mini breaks & journal
Women often carry multiple responsibilities simultaneously. Pausing helps regulate stress:
- 5-minute breathing or stretch breaks during work
- Quick journaling: write down 3 things causing stress + 3 things you can control, this amll and easy looking exercise can become a long-term coping skill.
8. Connect with Supportive People
Social connection lowers stress hormone levels. Laughter and shared experiences are powerful cortisol reducers. Chat with a friend or family member daily or join an online community for women under similar stress.
9. Prioritise fun & joy
Stress doesn’t vanish, but engaging in enjoyable activities can help, even 10–15 min daily boosts mood and reduces cortisol. Simple activities like listening to music or a podcast while cooking, doing laundry can help.
10. Build a simple and mindful routine
A routine around you and your family demands, not what society or neighbours expect you to be. Fixed sleep and meal times signals brain about your routine. Supportive meals, supplements and little body movements helps to get rid of stress enveloping your body. And gentle practices like breath-work and journal becomes your coping skill to constantly remind you of what is in your control and what is not in your control.
Cortisol is your body responding to stress. But chronic high cortisol can sap energy, affect mood, and disrupt health. Busy women can regain control making some changes to their routines and by combining sleep & routine, mindful movement, stress-smart nutrition and mini breaks.
If managing stress feels overwhelming, my guided support sessions for women can help you get started.
