4. Be mindful<\/p>\n
Paying attention to your breath is a form of mindfulness<\/a>\u00a0\u2014 noticing what\u2019s happening in your body, mind and surroundings right now and not thinking (or stressing out) about the past or future.<\/p>\n But it\u2019s not the only technique. You can take a mindfulness break by just noticing \u201cwhat the air smells like,\u201d or what sounds you are hearing, or the texture of the food you\u2019re eating, Houghteling says. \u201cIt\u2019s very much bringing your attention to the present.\u201d<\/p>\n Mindfulness and relaxation techniques were more effective than talk therapies for reducing cortisol, according to an analysis of 58 stress management studies published in the journal Psychoneuroendocrinology in 2024.<\/p>\n 5. Get outside<\/p>\n Try what some researchers call a \u201cnature pill<\/a>\u201d: a little time outside. You\u2019ll get the greatest benefits, Lavretsky says, if you literally get in touch with nature: \u201cI ask people to go to the beach and go walk barefoot on the sand \u2026 or go to the park and sit on the grass or hug a tree.\u201d<\/p>\n Studies suggest that getting outside just one day can lower your cortisol levels for the whole week, Lin says.<\/p>\n The optimum nature dose for lowering cortisol levels is at least 20 to 30 minutes, according to a study published in Frontiers in Psychology in 2019.<\/p>\n 6. Rethink what you\u2019re eating<\/p>\n If your response to stress is eating junk food<\/a>, you\u2019re not alone, Lin says. But that kind of stress eating can increase inflammation, making the effects of cortisol worse. Weight gain<\/a> also increases inflammation, Lee notes.<\/p>\n A better, anti-inflammatory diet includes vegetables, fruits, whole grains and legumes, and not too much sugar, processed foods or red meats. Fish high in omega-3 fatty acids, like salmon, may lower cortisol levels, and so may omega-3 supplements<\/a>, Lin says.<\/p>\n But the supplements should be used with caution, since they can interact with medications, including blood thinners<\/a>, she says.<\/p>\n Also, pay attention to when you eat, Houghteling suggests. Eating too close to bedtime can disturb your sleep, keeping your cortisol higher than usual overnight.<\/p>\n And think about what you drink, Lee says. Limiting caffeine and alcohol<\/a> can reduce cortisol levels. Caffeine too close to bedtime, of course, can be \u201ca double whammy,\u201d he says, disrupting your sleep.<\/p>\n