8 Ways To Lower Your Stress & Cortisol #stressmanagement #anxietyrelief

Here are 8 proven ways that you can lower your stress and cortisol.

High levels of cortisol caused by chronic stress can wreak havoc in our bodies. High levels of cortisol can result in a chronic state of inflammation in your body and it is linked to many health problems like fibromyalgia, chronic pain, metabolic syndrome, anxiety, depression, ibs, sleep problems, and even autoimmune conditions.

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Chronic stress interrupts the homeostasis or balance in your body and your nervous system. But the main reason that daily stress contributes to health problems is due to having too much cortisol in your blood stream.


Because we can’t always get rid of stress, we must learn to better manage or cope with it and do what we can to reduce our cortisol level. Our mental and physical health depends on it. Here are 8 ways that are proven through research to lower your cortisol.

1. The first way to reduce stress and cortisol is to spend at least 20 minutes daily outdoors in nature, in green spaces, parks, woods, hiking trails.

Researchers Roe and colleges (2013) found that people that live in areas with higher amounts of green space had significantly lower levels of cortisol than those that did not.

2. Researchers Beetz et al., (2012) found that caring for and playing with our pets lowers not only our perception of stress, but lowers our blood pressure, anxiety, cortisol level and even raises oxytocin level.

3. The third method to lower your stress and cortisol is by engaging in creative projects such as playing a musical instrument or knitting or creating visual art.

Researchers Kaimal et al. (2016) found that painting for 45 minutes significantly dropped the cortisol levels of their study participants.

4. Researchers recommend regular exercise of 20-60 minutes a day, but (Kreher and Schwartz, 2012) report that repeated high intensity activity with little to no recovery time in between can actually raise cortisol levels. So, the general advice is exercise, but don’t overdo it.

5. Number 5 is difficult but do the best that you can to set boundaries and balance your work life and down time or your home life. Do your best to preserve time for you.

6. Number 6 is about your diet. Overall, having a balanced, healthy diet with high quality carbohydrates and good nutrition is best for managing your cortisol.

7. Number 7 is having a routine of unwinding at the end of the day.

This helps to reduce your stress and your cortisol. I have many videos on meditation, square breathing, progressive muscle relaxation, all practices that help to reduce your stress and cortisol.

8. And finally, number 8, you need good, quality sleep. Sleep deprivation is associated with high levels of cortisol.

Knowing the havoc that high levels of cortisol cause in your body, it is essential for good mental and physical health that you begin to incorporate some…. if not all of these 8 proven ways to reduce your cortisol level in your body.

#stress, #cortisol, #paigepradko, #stressed, #reducestress, #reducecortisol, #lowerstress, #lowercortisol, #managestress, #chronicstress, #stressedout

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Until next time...I will see you in session,

Paige

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(Although Paige Pradko is a licensed psychotherapist, the views expressed on this video and this YouTube channel including comments or any related content should not be taken for medical, psychological or psychiatric advice. Always contact your physician and mental health provider before making any decisions related to your physical or mental health.)

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Thank you for watching. Please leave me your comments and questions. I would love to know how you are doing and how I can help you.

[sotravelghllc]

1. Outdoors(green space)
2. Playing and Caring for pets(dogs)
3. Engage in creative projects
4. Regular Exercise
5. Set boundaries between Home and Work
6. Diet
7. Unwinding routine
8. Quality Sleep

[nickbyrne]

I would also like to add-- having a laugh with good friends and engagement with others in positive ways can make a big difference - alot of us are working so hard or even lonely and making time for friends or making new friends can help alot :) thank you for your videos ! :)

[sanderstar]

So grateful for the background music here! Sometimes I get anxious watching health info videos and this was such a nice and comfortable touch.

[janessap]

You just described me, my life, & my biggest problems…so all THIS could truly just be chronic stress?!? I always thought that by me saying that something I was feeling might be stress related was nothing more than an excuse or a cop-out…I had no idea it could be legitimate. Thank you! 🙏🏻 😊

[kirkiecookie]

im so glad you emphasized dogs in this video (although im sure any animal would suffice) -- they keep you active, in nature but also like you mentioned, i read a study that even petting your dog for 20 seconds reduces stress. i know my animals benefit my health GREATLY!

[lilascharmante]

I love that you are using soothing music in the video about stress! Good idea

[zena]

U are so generous thanks a lot for the free tips u are so kind and u are saving lives i give u so much credit for that ❤

[cherbears]

Thank you this was great and a good reminder. I am doing laughter therapy, finding emotional healthy friends, I get out in Sun daily, exercise daily, just finished limbic reset program so good my downfall is putting it into my daily life

[pasty]

Best content on YouTube. You have helped me so much through the years 🙏

[luvwings]

Thank you so much. I love your voice and your personality!

[iBMW]

I love your videos, however, I can barely hear them. I have to turn my volume all the way up, and I can still barely hear them. I don’t have the issue with any other videos that I watch on YouTube. Not sure if it’s just me or it’s a known issue.

[vmonk]

Stress is why I can't sleep. So the way to lower stress is to sleep? I wish it were that easy.

[adelinavega]

THANK YOU, , , ,
SO MUCH,
THIS IS ME, , ,
NEED ASAP, TO WORK ON THESE, ,

[lenabekh]

That was so helpful for me ❤ thank you

[mariaguild]

Are there any natural things you can take, Like Magnesium, CBD etc, what would be the best?..Also some people have chronically heightened stress, because of trauma and abuse, and literally being in constant fight or flight for prolonged periods of survival. I think a healthy person (free of trauma) can cope the stressors of life more easily than someone who has been thru some form extreme trauma. Do you have practices for people like that? or is it basically the same?

[relaxingsoundthearapy]

Amazing video and great tips! In addition, I feel like proper sleep helps as well.

[Etmlegacybuilder]

What if there is no possible way to sleep when sleep is so important 😔 I stopped all meds last December and haven’t been able slept much since. It’s been torture…

[bobGmitter]

Physiological sigh works great. Supplemenst like Seriphos work great to lower high cortisol.

[kirkiecookie]

do you happen to have any videos about dopamine/reward seeking behavior and how to manage that in a healthy way?