8 Best Tips To Lower Cortisol Naturally And Feel Better

In this post you will read about the 8 Best Tips To Lower Cortisol Naturally And Feel Better.

If you are reading this post then you have heard about lowering cortisol naturally and the impact high cortisol can have on the body.

Anything from affecting how we sleep, our mood, and ability to even think. You are not alone! And, it’s important to know that. 

I too suffer from high cortisol symptoms and that’s why I ended up doing some research to help myself feel better and at the same time help others. 

If you are interested in lowering your cortisol levels and start feeling better, then welcome and let’s dive in! 

This post may contain affiliate links which means I may receive a commission for purchases made through links (at no extra cost for you). As an Amazon Associate I earn from qualifying purchases. Learn more on my Private Policy & Disclaimer page.

What Is Cortisol and Why Does Your Body Need It?

Cortisol is commonly known as the body’s “stress hormone”. 

With that information you can imagine why a high amount of cortisol in the body is not a good thing. 

The main purpose of cortisol is to help us fight or flee a particular situation. Therefore, all of our energy and attention go to that one task while putting everything else our body needs on “hold”. 

A quick example would be that as you are experiencing high cortisol you may at the same time be experiencing a hard time going to the bathroom (aka: constipation). Mainly because your body is tense and can’t relax. 

Have you ever had a trip where you are anxious about getting to the airport, making the flight on time, getting to the right connecting flight, and then getting transportation to your hotel.

It’s exhausting.

In between all of this traveling your anxiety and nerves are sky high causing you to forget to eat/drink, go to the bathroom, and poor sleep (if any). This will certainly have an impact on how we feel. 

But most important of all, it has an impact on our immune system. 

Who hasn’t gotten sick after a stressful event? 

Common Symptoms Of High Cortisol Include: 

What are my cortisol levels telling me:

From a medical standpoint:

1. Cushing Syndrome: occurs when the cortisol levels are very high and constantly stay there. In other words the brain doesn’t shut off cortisol production and is not able to self regulate.
2. Addison’s Disease: is when the body doesn’t produce enough cortisol. You may feel tired all the time, it can affect your muscle tone, and other health issues.

Please make an appointment with your medical team if you have symptoms that persist over time and are concerned about your health.

How To Lower Cortisol Naturally

Here are a few things you can start incorporating into your daily routine to help with lowering your high cortisol levels.

Reminder: it’s always best to start slow and build up from there. It’s not a race, think of it more like a life long marathon.

1. Slow Down Your Nervous System to Lower Cortisol Naturally

This is often easier said than done.

For many ADHD and neurodivergent moms (like me), slowing down doesn’t just mean doing less — it means trying to quiet a mind that is constantly running.

Thoughts stack on top of each other. You’re thinking about what needs to happen right now, what you forgot earlier, and what’s coming next all at the same time.

There are the everyday responsibilities around the house — cooking, laundry, cleaning, grocery shopping, fixing things, scheduling appointments, doctor visits, and all the invisible tasks that keep everything moving.

Then there are your kids’ needs — school, clothes, meals, activities, social plans, therapies, appointments — and the mental load of remembering it all. Many neurodivergent moms also carry the extra responsibility of advocating, planning ahead, and preventing meltdowns or overwhelm before they happen.

And if there’s any energy left after that, you try to figure out how to take care of yourself too — often feeling guilty for even needing the time.

It’s no wonder cortisol levels stay high and exhaustion feels constant.

When you actually write down everything you’re managing, it becomes clear that this isn’t a personal failure — it’s an overloaded nervous system responding to too much demand for too long.

So how do we start slowing down in a way that actually works for an ADHD brain and helps lower cortisol without adding more pressure?

Creating a Simple Schedule That Reduces Stress and Overwhelm

What works for me is to slow down. 

And the only way I can do that is by making a plan. I write things down: what is urgent, what is necessary now and what can wait for later. 

Then I plan out days for each task. 

For example:

• Mondays: are for calling and making appointments. If you need to check up on doctor appointments, make sure the plumber is coming over, calling to see if your glasses are ready to be picked up. Anything and everything. 

• Tuesdays: for grocery shopping and anything that requires going to a store. My “shopping day”. 

• Wednesdays: Laundry and cleaning bathrooms.

• Thursday: Vacuum day and cleaning kitchen and common rooms. 

• Fridays: get all play dates in order to enjoy the weekend. 

• Saturdays: play dates and get gas for the week 

• Sundays: try to rest and relax. 

Thats more or less my schedule. This way I know I will get the most important things done white also not getting overwhelmed trying to do everything at the same time. 

A system works. I even pencil in rest and reading time. 

2. Exercise to Lower Cortisol Naturally

Getting your body moving is an excellent way to decrease cortisol. 

I’m not talking about high intensity workouts, that is the opposite of what we are looking to achieve. The goal is to LOWER cortisol. It has to be something LOW impact and relaxing.

Something as simple as walking around the block while listening to music will do the trick. 

You can do low intensity workouts like at home pilates while watching a youtube video or listening to your favorite podcast. 

It all comes down to being something you enjoy, this way you are able to de-stress. 

3. Spending Time Outdoors to Calm Your Nervous System

Research has shown that being in nature and listening to things such as bird songs can help reduce your blood pressure and cortisol levels.

You don’t need to take a road trip to a far away place. Simply by opening your window and allowing the sounds of nature come in. Or, going to your local park and enjoy your time relaxing can do the trick. 

This is also why people talk about reconnecting with nature and give examples like walking barefoot on grass as a way to ground yourself and destress. 

4. Diet Changes That Help Lower Cortisol Naturally

It’s going to me impossible to feel better if you have a poor diet. 

And, I’m not saying to get rid of all the stuff you enjoy! Because thats unrealistic and setting yourself up for failure and abandoning ship. 

No, its about creating small and realistic goals and sticking to them. 

As you start to feel better it will naturally be your inspiration to keep on going. But, small steps to begin with. 

For example: Maybe getting a small coke instead of a large. Then transition to water or something with less sugar. If you crave the bubbles, go for carbonated water or flavored water. 

bubly Sparkling Water: is a greta example of a carbonated drink but zero sugar added.

CELSIUS® On-the-Go Powder Sticks: are another good option when you want something to add to your water.

Slow and easy wins the race. 

5. Improving Sleep to Calm Your Nervous System

This is a big one but also a hard one. At least this one was hard for me. I’m a very light sleeper and the slightest sound would wake me up. 

As part of my game plan (that worked) I’m currently using a combination of a sound machine that plays brown noise AND my Loop Quiet ear plugs. 

This way when my ear plugs weren’t blocking out all of the sound, what I would hear was the brown noise and therefore this would allow me to keep sleeping. Now I get better continuous sleep and even though it’s not perfect, I do feel more rested. 

Loop Quiet Ear Plugs: These work great and since they are made of silicone, they are easy to wash (reuse) and comfortable to wear while sleeping.

Magicteam Sound Machine: has a large selection of different noises to choose from to allow you to get better sleep.

I’m also in my 40’s (perimenopause) so starting Hormone Replacement Therapy, especially taking progesterone made all the difference in my quality of sleep.

You just have to do what works for you. 

A Simple Bedtime Routine to Help Your Brain Wind Down

Other people have to start setting a sleep time routine to get the mood just right. 

In other words no more Tv and Screens after a certain time in the afternoon, allowing for the body to naturally start calming down and getting ready for rest. 

This is a great time to take a warm shower or get in the bathtub for a good soak. 

Organic Chamomile Tea: is a great addition to any bed time routine.

Om Mushroom Superfood Relax: Reishi Mushrooms, Ashwagandha, GABA, L-Theanine, Magnesium which are great for reducing stress in the body.

6. Dopamine Decor: Designing a Space That Feels Calm and Supportive

This is a great way to increase dopamine (happy hormone) by how you style your home. 

You know the saying turning a house into a home, well this is kind of what it’s aiming at. It’s creating a space that brings you joy and peace while your in it. 

When you surround yourself with things (paintings, furniture, wall colors, beddings, plate designs) that simply bring you joy you immediately start to feel less stressed.

And, while doing something you like you lower your levels of cortisol. 

It’s a win-win.

7. Dopamine Dressing: Wearing What Helps You Feel Calm and Energized

Follows the same principal as dopamine decore, but with how you dress. 

If you put on something you feel pretty and confident in, then you naturally feel less stressed. 

Now, I’m not saying to go out and get a whole new wardrobe. But, it’s probably time to take an honest look at your closet and see what things bring you joy and what things should probably vacate your home. 

Clothes do carry energy. If we are wearing something we don’t like, consciously or unconsciously we feel it. And the same goes for when we are wearing something we really like. 

So go through your closet, try and figure out what your fashion style is and go with that. 

Are you someone that enjoys a more romantic look (floral dresses and such), or a more business casual, etc. 

You can also look into what is your color palette is so you can incorporate pieces that falter your skin tone. 

For example: I’m a soft autumn / soft summer. Knowing this I know I have to stay away from colors like red because it simply does not flatter me. While an olive green or blush pink looks great. 

COLORWISE.ME is and easy and fun way you can find out your color pallete.

8. Doing Things That Bring You Joy Without Guilt

We tend to forget about our own needs because we are constantly making sure everyone else is ok. But when was the last time you did something nice for yourself? 

Self care can be anything you find enjoyable. This could be gardening, skin care routine where you listen to music while relaxing while wearing a face mask, or going to the sauna and sweating the stress away. 

DERMAL 24 Combo Pack A Collagen Essence Korean Face Mask: a great way to pamper yourself.

24k Gold Under Eye Patches: for dark circles and puffiness.

There is no right or wrong. It’s all about what you ENJOY doing. 

If you are having fun then you will naturally lower your stress levels. 

You can’t be happy and sad at the same time. 

Free Digital Download Planner Template

I’m including this FREE digital download planner template in case you don’t have one and want to get started on creating a schedule for yourself.

In this post you read about the 8 Best Tips To Lower Cortisol Naturally And Feel Better.

Cortisol isn’t the enemy — it’s actually there to help us handle stress and get through challenging moments. But when stress becomes constant and our bodies don’t get a chance to reset, that’s when we start feeling exhausted, overwhelmed, and burned out.

I’m always a big believer in making a plan, but one that’s realistic and gentle. You don’t have to change everything overnight. Small changes that you can actually stick with will always work better in the long run.

And you definitely don’t need to run to Amazon and buy all the things right away.

Start by figuring out what you enjoy and what truly helps you feel calmer or more supported. Then slowly add those things into your routine, one step at a time.

The goal isn’t perfection — it’s feeling a little better, little by little.

If you’re feeling constantly overwhelmed or stuck in survival mode, you’re not alone. I share more practical, realistic tips for managing stress, ADHD overwhelm, and everyday motherhood throughout the blog — all focused on making life feel a little more manageable, one step at a time.

Other Posts You Will Love

If you’re working on lowering stress and feeling less overwhelmed, these posts may help next:

• 4 Easy Natural Ways To Increase Dopamine ADHD For Everyone
• 4 types of ADHD Planner you will love
• 6 Best ADHD Burnout tips For Stay At Home Moms you will love.

About The Author

Written by Belén, a former therapist, late-diagnosed neurodivergent woman, and stay-at-home mom to her autistic son. She creates thoughtful, practical content to support caregivers and families navigating hospital stays, disability, and neurodivergent life.

Learn 8 simple, natural ways to lower cortisol, reduce stress, and feel better with realistic tips designed for busy and overwhelmed moms.