Cortisol is a steroid secreted by the adrenal glands. Triggers the liver to release blood sugars. It also suppresses the immune system (which does not react to inflammation), decreases bone regeneration and helps metabolize proteins, fats and carbohydrates for immediately available energy. In the absence of disease, the body produces more cortisol in response to stressful conditions and then reduces its levels when the situation normalizes. If the period of stress is very prolonged, the amount of this hormone is not reduced and situations such as weight gain, blood sugar spikes and a reduction in immune functions may arise. The brain controls cortisol, but you can affect its level by controlling stress.
Steps
Method 1 of 2: Stress Management Techniques
Step 1. Practice deep breathing
When you are stressed, you breathe faster and less deeply. By reversing this trend with slow, deep breaths you can reduce your stress and cortisol level.
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Get comfortable and take a deep breath, fill your lungs as much as possible.
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Hold your breath for a second and then exhale as much air as you can. Breathe normally five times and then repeat the exercise.
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Step 2. Meditate
This practice, combined with deep breathing, reduces heart rate and provides stress relief. To do this, sit in a comfortable position and breathe deeply. Don't try to clear your mind, instead focus on your breath and let your mind wander.
Step 3. Take yoga classes
Yoga combines physical exercise with breathing and meditation. Just like meditation, it helps you clear your mind and reduce stress levels. If there are no yoga classes in your area, rent a DVD, pick it up from your library or search for classes online.
Step 4. Keep a journal
Putting your feelings on paper is a way to process them and manage stress.
Step 5. Distract yourself with something fun
Watch a funny video or listen to upbeat and engaging music. Do something to cheer yourself up and lower your stress along with your cortisol level.
Method 2 of 2: Lifestyle Changes
Step 1. Get regular aerobic exercise
The Ministry of Health recommends 30 to 45 minutes of aerobic training several times a week. In addition to reducing stress, physical activity lowers blood pressure, blood sugar and burns calories, thus helping you to maintain a healthy weight.
Step 2. Cut back on caffeine
It has a negative effect on your ability to manage stress and increases your cortisol level.
Step 3. Get enough sleep
Sleep has the function of reorganizing the brain, repairing the damages of daily stress and helping you to control cortisol. The Ministry of Health recommends 7-9 hours of uninterrupted sleep per night for adults. You should sleep even more every night if you are sick.
Advice
- See your doctor right away if you show symptoms of great fatigue, thirst and increased urination or muscle weakness. These signs, combined with depression, anxiety and the development of a mass of fat between the shoulder blades, are symptoms of a much more serious disease.
- If your stress level gets worse, or you have trouble managing it, see your doctor or psychologist. They may prescribe you some medications.
