From cortisol cocktails to cortisol face, the “stress hormone” has a bit of a branding problem, says Dr. Akshay Syal, internal medicine physician and NBC News medical reporter.

The hormone cortisol is crucial in day-to-day life, sending the body signals to wake up in the morning, regulate metabolism and handle stress. But lately, wellness influencers may have you convinced you should get rid of everything in your life that “triggers” a rise in cortisol.

Claims that “high cortisol” is causing your bloating, poor sleep and fatigue abound online, but the reality is high cortisol is actually a diagnosable medical condition, known as Cushing’s syndrome, and it’s rare, Syal explains.

So, rather than chasing unverified hacks to lower your cortisol, it’s more effective to talk to a health care provider about your symptoms and try to manage your stress, Syal says.

Mental Health Tip of the Day: Find a Stress-Reducing Hobby (and Ditch the Cortisol Hacks)

There’s little evidence to support many of the claims online about cortisol, Syal says. Instead, he encourages patients to think about what symptoms have them worried about their cortisol levels.

A common one is chronic stress — in which case the most helpful thing is to find healthy ways to manage it, Syal tells TODAY.com.

“If you’re having a lot of stress, step one is don’t freak out,” he says. “Stress is a natural part of life. Everybody experiences stress at some point.”

But if you find that it’s overwhelming, two of his go-to strategies are journaling and participating in a stress-reducing hobby. For Syal, it’s playing a musical instrument.

“Find something that (you) love doing, that you can sort of forget about everything while you’re doing it,” he adds. “Having a way to unwind is just so important. It’s also good for your brain to learn new skills.”

Why It Matters

Essentially every organ in the body relies on cortisol at some point, Syal says. “We need cortisol to live,” he adds.

However, prolonged high cortisol is usually due to Cushing’s syndrome, which can cause symptoms like weight gain, a round face and skin changes, according to Cleveland Clinic. Without treatment, it can lead to other serious chronic illnesses, like diabetes and high blood pressure.

Cushing’s only affects 10-15 people out of 1 million every year, per the Endocrine Society. So while it’s worth consulting a doctor if you have symptoms of Cushing’s syndrome, the vague signs of “high cortisol” talked about on social media can usually be attributed to something more minor, Syal says.

How to Get Started

Some stress-reducing hobbies that experts previously recommended to TODAY.com include: water-coloring, puzzles, embroidery, birdwatching, baking, dancing, knitting and reading.

Here are some other tips from Syal for common reasons people think they have “high cortisol”:

Facial bloating: Look at your diet, especially how much sodium you’re getting, and how often you’re exercising.Poor sleep: Look at your sleep hygiene — for example, try to go to bed at the same time every day and drink less caffeine.Stress management: Try journaling, hobbies and breathing exercises.

TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.