How You Can Rewire Your Brain Away From Chronic Stress

Addressing stress levels requires a multi-pronged approach because chronic cortisol dysregulation affects multiple systems.

Did you read Part 1 of our blogs on cortisol? Cortisol Dysregulation and Depression: How Chronic Stress Rewires Your Brain

Here we have broken down some actions you can take to begin to reset the balance. Since you are likely already stressed, just pick one thing to start with and then build from there.

Step 1: Address Behavioral Patterns (Non-Negotiable)

These are the deepest drivers of sustained cortisol elevation:

Set Boundaries:

• Practice saying "no" without explanation or guilt

• Start small: "No, I can't do that" to one request per week

• Notice the anxiety that arises—it's your nervous system learning you're safe saying no

• Gradually expand

Reduce Over-Functioning:

• Ask your family: what can you do?

• Let go of doing things "perfectly"

• Delegate or accept "good enough"

• Notice how your cortisol drops when you stop over-functioning

Process Emotions:

• Stop suppressing anger, grief, fear, or sadness

• These emotions, when chronically suppressed, keep cortisol elevated

• Feel them, express them (safely), and move through them

• Consider therapy, particularly somatic or trauma-informed approaches

Rest as Medicine:

• Schedule rest like you would schedule work

• Remove guilt from rest

• Rest doesn't mean productivity—it means truly stopping

• Aim for 1-2 hours of true rest daily

Step 2: Nervous System Regulation Practices

These directly lower cortisol and downregulate your threat response:

Vagal Toning (Most Powerful):

The vagus nerve is your "calm-down" nerve. Activating it instantly lowers cortisol.

• Cold water exposure: 30-60 seconds face-dunking in cold water activates the parasympathetic nervous system (do this 2-3x weekly)

• Slow breathing: Inhale for 4 counts, exhale for 6-8 counts (longer exhale activates calming response). 5-10 minutes daily.

• Humming or chanting: The vagus nerve passes through your vocal cords; humming activates it

• Gargling: Also activates vagus nerve

• Gentle neck massage: Stimulates vagus nerve

Somatic Practices:

• Yoga: Particularly yin or restorative yoga (avoid high-intensity cardio if cortisol is dysregulated—it can elevate it further)

• Tai chi or qigong: Calming, grounding movement

• Dance or gentle movement: Help process stored trauma in your nervous system

• Progressive muscle relaxation: Systematically tense and release muscles to release stored tension

Meditation & Mindfulness:

• Even 5-10 minutes daily significantly reduces cortisol

• Focus on present moment, not future worries

• Practice gratitude, daily

• Apps: Calm, Headspace, Insight Timer

Step 3: Nutritional Support

•  Protein at every meal: Supports neurotransmitter production and stabilizes blood sugar (which reduces cortisol spikes)

• Healthy fats: Omega-3s reduce inflammation and support brain health

• Complex carbs with meals: Supports serotonin production

• Magnesium-rich foods: Pumpkin seeds, almonds, spinach, dark chocolate (magnesium calms nervous system)

• Adequate calories: Undereating elevates cortisol

• Hydration: Dehydration elevates cortisol

 Step 4: Lifestyle Optimization

• Sleep: 7-9 hours nightly (sleep is when cortisol recovers)

• Limit caffeine: No caffeine after 2 PM; consider reducing overall caffeine if cortisol is severely dysregulated

• Movement: Walking, stretching, gentle yoga (high-intensity exercise can elevate cortisol further when already dysregulated)

• Nature time: 15-30 minutes daily in nature lowers cortisol

• Social connection: Meaningful connection is calming; isolation elevates cortisol

• Creative expression: Art, music, writing—all help process and move stress

Resetting cortisol is not about doing everything at once; it’s about consistently choosing small, doable shifts that signal to your body that it is safe again. Start with one practice, or change, and repeat it until it feels familiar. Then layer in the next. Over time, these simple decisions compound into a nervous system that is calmer, a body that feels less wired and depleted, and a life that no longer runs on stress as its main fuel.

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If you're struggling with chronic stress, burnout, or suspect cortisol dysregulation is driving your symptoms, we can help. Learn more about how we work with midlife women to restore balance and rebuild resilience.

Learn more about 'Stress & Burnout'