Cortisol is a hormone released by the adrenal glands. This triggers the liver to release its stored sugar into the blood, which acts to reduce inflammation, decrease bone formation and increase the body's metabolism. However, when you are stressed for a long period of time, cortisol production will increase and it can cause weight gain, increased blood sugar levels and decreased immune function. Managing stress is the most effective way to control your cortisol. Read on for this article to find out how.
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Method 1 of 2: Stress Management Techniques
Step 1. Practice deep breathing
Your breathing becomes faster and shallower when you are under stress. By slowing and deepening your breathing, you can reduce your stress levels and cortisol levels.
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Sit in a comfortable position and take deep breaths, filling your lungs as much as possible.
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Hold your breath for 1 second, then exhale as much as possible. Breathe normally in 5 breaths and repeat the deep breath.
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Step 2. Meditate
Meditate with deep breathing to reduce your heart rate and relieve stress. To meditate, sit in a comfortable position and practice deep breathing exercises. Don't try to empty your mind; however, focus on your breathing and allow any thoughts that come to flow in and out of your head.
Step 3. Take a yoga class
Yoga is a meditative exercise based on movement and breathing. Like meditation, yoga helps you clear your mind and reduce your stress levels. If there are no yoga classes in your town, rent or borrow a DVD from the library.
Step 4. Keep a journal
Writing down how you feel helps you to process those feelings and can better manage your stress.
Step 5. Find uplifting entertainment
Watch a funny movie or listen to uplifting or upbeat music. This action will improve your mood and reduce your stress and cortisol levels.
Method 2 of 2: Lifestyle Solutions
Step 1. Do aerobic exercise regularly
The American Council on Exercise recommends that you do 30 to 45 minutes of aerobic exercise most days per week. In addition to reducing stress levels, regular exercise also reduces high blood pressure, helps you control your blood sugar, burns calories and helps you maintain a healthy weight.
Step 2. Reduce your caffeine intake
Caffeine can actually increase blood cortisol levels and can negatively affect your ability to manage stress.
Step 3. Get enough sleep
Sleep helps your body and brain make repairs due to the stress of the day, which can help you control your cortisol levels. The Mayo Clinic recommends getting 7 to 9 hours of uninterrupted sleep at night for healthy adults. You should sleep more at night if you are sick.
Tips
- Consult a doctor immediately if you experience severe fatigue, frequent urination and thirst, or muscle weakness. These symptoms, which are accompanied by depression and anxiety and the appearance of a fatty lump between your shoulder blades, could be symptoms of a more serious condition.
- If your stress gets worse, or if you find it increasingly difficult to manage your stress, seek help from a medical professional such as a doctor or psychologist. Your doctor can prescribe medication for you.
