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6 Science-Backed Ways To Beat The Stress Hormone In Your Body

6 Science-Backed Ways To Beat The Stress Hormone In Your Body

Cortisol, or as it is widely known the “stress hormone”, is a hormone produced by the adrenaline gland and it influences our immune responses, blood sugar levels, metabolism, and blood pressure as the part of the natural defense mechanism that gives us the energy to either fight or flight in stressful situations.

In today’s hectic world, we are dealing more with emotional stress rather than physical dangers, and our body can’t tell the difference so it tells cortisol to do its job. Before we manage to relax and lower cortisol levels, we find ourselves in yet another stressful situation and cortisol kicks in again, thus the cycle continues.

Having constantly high cortisol levels can deprive us of sleep, lead to chronic fatigue, weight gain, impair our natural ability to fight against diseases, and cause various digestive problems. According to these statistics, 77% of Americans regularly experience physical symptoms caused by stress. Luckily, there are simple techniques you can apply to reduce cortisol levels and feel better.

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1. Listening to soothing music reduces cortisol levels by 66%

Music can evoke positive emotions and brighten our day, and you can use it as a part of your stress-relief therapy. According to one study, exploring effects of instrumental music during a surgery procedure has been proven that music really helps in reducing cortisol levels during such stressful situations.

So, whenever you feel like you are going to hit the roof and stress out, play some music that relaxes you. Make your I’m-not-going-to-stress-out playlist and unwind. Find which music has the most soothing effect on you, preferably instrumental music, such as classical music or sounds of nature.

2. It’s tea time! Reduce cortisol by 47% with a cup of black tea

Having a cup of tea is not just a chance to take a break and gossip with your friends. Researchers from the University College London conducted an experiment on 75 volunteers where one group was given 4 cups of black tea every day, while the other group was drinking a placebo over a period of six weeks. Both groups were exposed to stressful tasks, and while they recorded similar increase in cortisol levels, those who drank black tea had 47% lower cortisol levels 50 minutes after completing the tasks, while in the placebo group, cortisol dropped just 27%.

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Pick your favorite time of the day when you can be on your own, and make yourself a cup of black tea and enjoy the silence. Make this your daily habit.

3. Find a friend you can laugh with and reduce cortisol by 39%

Having good friends is important, but they can do more than just offering you a shoulder to cry on when you have problems, they can improve your health as well. It has been proven that joyful laughter reduced cortisol levels, so find your laughing buddy and let go of the stress.

4. Massage the cortisol out by 31%

Who doesn’t like to treat themselves with a nice relaxing massage? Besides making you feel good, studies have shown that several weeks of massage therapy can reduce cortisol levels by 31%.

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Pamper yourself with a massage after a particularly stressful day and enjoy its benefits.

5. Going to bed early or taking a nap reduces cortisol by 50%

The benefits of a good night’s sleep cannot be overstated – it goes a long way in improving the quality of your life. Moreover, it is vital to get enough hours of sleep – the study conducted by the Institute of Aerospace Medicine in Germany showed that the helicopter pilots who slept 6 instead of the recommended 8 hours, had an increase of 50-80% in cortisol levels.

Don’t stay up late browsing through funny YouTube clips and wake up tired and stressed out – organize your day so that you could get 8 hours of sleep. However, if for some reason you didn’t manage to get enough sleep, take a nap – it can bring your cortisol levels down as well.

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6. Fight stress with food

Incorporating omega-3 fatty acids helps you regulate cortisol levels, so include fish such as wild salmon, sardines or anchovies in your diet. In addition to fish, foods such as spinach, citrus fruits, and dark chocolate can help you fight the negative influence of cortisol.

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Ana Erkic

Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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