Your stress hormone might be working overtime, so here are 6 ways you can reduce your cortisol levels and restore balance.
Let’s be real — there’s a lot in life we can be stressed about, especially when you’re a parent. From managing meals and keeping up with laundry to driving kids to practices and figuring out what’s for dinner (again). It can feel like there’s always something demanding your attention. The to-do list is never-ending, and some days, even taking a moment to breathe feels like a luxury.
You might brush it off as just your everyday “stress” or tell yourself it’ll get better once things slow down. But what if this constant state of stress and exhaustion isn’t just about being busy? What if it’s something deeper — something your body is trying to tell you?
Here’s the truth: feeling tired all the time, snapping at small things, struggling to sleep or waking up tired are more than just signs of stress. They could be signs that your stress hormone, cortisol, is out of balance.
Cortisol plays a bigger role in your wellness than most people realize. It’s not just about feeling “stressed,” it’s about how your body responds to that stress. When that hormone gets out of whack? Everything else can start to feel out of whack, too.
Let’s take a step back and look at what cortisol is, what it does and how it may affect the way you feel.
What Is Cortisol?
Cortisol is your body’s main stress hormone, and it’s not the enemy. It’s essential for helping you wake up in the morning, fight inflammation and even keep your blood sugar in check.
This hormone is produced by your adrenal glands, which are small glands located above your kidneys. It’s part of your body’s natural rhythm — rising in the morning to give you energy, and gradually lowering throughout the day so you can wind down and rest at night.
Cortisol is meant to spike temporarily in response to short-term stress, like if you’re running late, handling moody teenagers or narrowly avoiding a fender bender. That’s completely normal, but the problem begins when your body thinks it’s constantly under pressure.
Chronic stress, whether it’s from overworking, not getting enough sleep or emotional and mental battles, can cause your cortisol levels to remain elevated for too long. When this occurs, the symptoms begin to set in.
While cortisol is necessary and helpful in the right amount, too much for an extended period can disrupt your entire system. Once that happens, your body will feel like it’s running on empty, even if you think you’re doing everything right.
The good thing is, there are natural, gentle ways to support your cortisol levels and help your body return to a healthier rhythm, without adding more stress to your plate. First, we’ll talk about what signs to look out for that may indicate your cortisol levels are out of balance.
Signs Your Cortisol May Be Out of Balance
Suppose you’ve been feeling “off” lately and can’t quite put your finger on why. Your cortisol levels might be trying to tell you something. Since cortisol affects so many areas of the body, an imbalance can show up in ways that you might not realize.
Here are some common signs your cortisol could be out of whack:
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Fatigued and Wired: It feels like your mind won’t slow down, but your body’s dragging — and that afternoon slump hits really hard.
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Trouble Sleeping: Staying asleep can be hard. Sometimes you find yourself tossing and turning, unable to get rest.
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Skin Changes: Your face is often slightly red or puffy, giving it a flushed appearance — you may even be struggling with stubborn acne.
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Mood Swings: You’re irritable and stressed over small things. Sometimes you feel very confused or sad — your emotions are constantly changing.
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Weight Gain: You’re doing everything right, but can’t stop gaining weight, especially around your belly.
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Fertility and Menstrual Issues: If you’re a woman, you may be experiencing irregular periods, painful periods or fertility problems. Oftentimes, these can be linked to a cortisol imbalance.
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Headaches: You may be experiencing a persistent headache that refuses to go away, despite all your efforts.
If several of these symptoms sound familiar, it’s worth paying attention to because it could mean your cortisol levels are off. Now, I want to share with you how you can support your hormones and balance your cortisol levels.
Six Ways to Balance Out Cortisol Levels
Let’s dive into six ways you can help balance out your cortisol levels and get back on track. But here’s a quick note before we start.
While the tips I’m sharing are simple and natural ways to support your cortisol levels, it’s important to remember that every body is different. If your symptoms are more intense or just won’t let up, it might be time to partner with a functional medicine doctor.
Functional medicine doctors can run detailed hormone tests, look at the bigger picture and recommend specific supplements or treatments tailored to your unique needs. Natural remedies are a beautiful place to start, but sometimes your body just needs a little extra support — and that’s okay.
1. Eat Whole Foods
This one is super simple — when you eat healthy, whole foods, your body gets all the nutrients it needs. Conditions like inflammation and imbalanced blood sugar levels can disrupt your cortisol levels, which are closely tied to your dietary intake.
If you switch to eating natural and nourishing foods, you can steer clear of some of the problems that affect your cortisol levels. I recommend trying Whole30 Recipes. They offer a variety of great recipes online and have a Whole30 Cookbook. Get back to eating the way your body was designed to.
2. Manage Stress
Cortisol and stress are very much connected, meaning that when you're stressed, your cortisol spikes, and when your cortisol spikes long enough, it can get stuck that way.
An easy way to prevent this from happening is to learn how to manage and process your stress. Practice some calming breathing techniques, see a therapist, journal your feelings and spend time outdoors in the fresh air.
3. Exercise Regularly
Exercising is extremely beneficial for your physical and mental health. When you work out, your body temporarily increases its cortisol levels and reduces them to a healthy level afterwards.
This is beneficial for your body because it helps regulate cortisol levels, allowing your body to respond to stress naturally. Endorphins are also released, which helps balance your stress levels and aids in better sleep.
4. Reduce Caffeine Intake
This one is hard, especially if you’ve always been a big coffee drinker. It may be difficult to hear, but high levels of caffeine, such as those found in coffee, can increase cortisol levels.
Tea is a far better alternative because the caffeine in it is processed much differently in your body. Green tea contains L-Theanine, which can help lower cortisol levels. These are my favorite teas offering a healthy amount of caffeine:
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Jade Leaf Matcha (they have a nice variety of grades)
5. Use Adaptogen Herbs
Adaptogenic herbs are plants that help support the body's hormonal balance and stress management, including the regulation of cortisol levels. Some adaptogen herbs include:
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Ashwagandha
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Licorice root
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Reishi
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Holy basil
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Astragalus
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Ginseng
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Goji berries
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Turmeric
Speaking of turmeric, here at Elderberry Queen, we have a delicious wellness-boosting Golden Tea powder you’ll love.
6. Get Enough Sleep
Cortisol and sleep are closely connected — when cortisol levels are high, falling and staying asleep can be challenging. Getting better sleep is also one of the most effective ways to naturally lower cortisol levels.
Even small changes can make a big difference:
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Keep a consistent bedtime and wake time
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Avoid screens an hour before bed
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Dim the lights after dinner to help your body wind down
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Try a relaxing bedtime routine, like journaling or reading
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Sip a warm cup of our Chamomile Tea
You might not sleep perfectly every night, and that’s okay. Simply creating space for rest is already a powerful step toward helping your body heal. Here at Elderberry Queen, we offer additional sleep-supporting products, including:
You're on the Right Track
Balancing cortisol is a journey, not a quick fix, but small shifts make a big impact over time. Whether it’s going for a walk, sipping tea instead of coffee or setting a bedtime that honors your body, you’re investing in your health.
Want to keep learning about how to support your body? Here are a few other wellness blogs you’ll love: