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You wake up already thinking about everything you need to get done. Before you’ve even had your first coffee, you’re checking your banking app, replying to overnight emails or trying to organise the kids before work. The day disappears into meetings, notifications and to-do lists, and by the time evening arrives, you’re exhausted, but somehow still can’t switch off. If that sounds familiar, you’re not alone.
Searches for “how to reduce cortisol” have surged in recent years, but most people aren’t really searching for a hormone. They’re trying to understand why they feel constantly tired, overwhelmed or stuck in a cycle of stress that never seems to end.
The good news is that cortisol isn’t something you need to fear. Often referred to as the body’s stress hormone, cortisol plays an essential role in keeping us healthy. It helps us wake up in the morning, respond to challenges and maintain many of the body’s everyday functions. The problem isn’t cortisol itself, it’s when modern life keeps our stress response switched on for longer than it was ever designed to be.
At HIF, we believe understanding your body is the first step towards looking after your wellbeing. In this article, we’ll explain what cortisol actually does, why chronic stress can affect both your physical and mental health, and the everyday habits that can help support a healthier response to stress.
Cortisol is a hormone produced by the adrenal glands, which sit on top of your kidneys. Often called the stress hormone, it helps your body respond to physical and emotional challenges while also supporting important everyday functions such as regulating blood sugar, blood pressure and inflammation.
Despite its reputation, cortisol is essential for good health. It naturally rises in the morning to help you wake up and gradually falls throughout the day as your body prepares for rest. This daily rhythm is a normal and healthy part of how your body responds to stress.
The problem isn’t cortisol itself. It occurs when ongoing stress leaves your body with little opportunity to return to its natural rhythm. Over time, this can begin to affect your sleep, energy levels, mood and overall wellbeing.
Thousands of years ago, the body’s stress response helped humans survive immediate danger. Whether escaping a predator or responding to another life-threatening situation, cortisol worked alongside adrenaline to prepare the body for action by increasing alertness, releasing stored energy and temporarily shifting resources away from functions that weren’t essential for immediate survival.
Although life has changed dramatically, our biology hasn’t.
Today’s stressors are less likely to involve physical danger, but they can be just as demanding. Financial pressure, increasing living costs, demanding workloads, shift work, relationship challenges, caring for young children or ageing parents, and the constant flow of notifications and news can all activate the same stress response. Unlike our ancestors, however, many of these pressures don’t disappear after a few minutes. They can continue for days, weeks or even months, giving the body fewer opportunities to fully recover.
This doesn’t necessarily mean your cortisol is permanently “high”, as social media often suggests. Instead, it means your body may be spending more time in a state of heightened alertness than it was designed for. Over time, that ongoing stress can begin to affect your sleep, energy levels, concentration, mood and overall wellbeing.
Stress is a normal part of life, and in small doses it can even be helpful. It can improve focus before an important meeting, motivate you to meet a deadline or help you react quickly in an emergency. Problems arise when stress no longer feels temporary.
Instead of bouncing back after a busy week, you may start feeling like you’re constantly running on empty. Many people describe feeling “tired but wired” physically exhausted, yet unable to properly relax. Others notice they struggle to concentrate, become more irritable than usual or find themselves craving highly processed foods when life feels overwhelming.
| You may notice… | Why it can happen |
| Feeling tired but unable to relax | Your mind remains alert even when your body is physically exhausted |
| Difficulty falling or staying asleep | Ongoing stress can make it harder to switch off at night. |
| Trouble concentrating | Mental fatigue can affect focus, memory and decision-making |
| Feeling irritable or emotional | Chronic stress can reduce your ability to cope with everyday challenges. |
| Increased cravings | Stress may influence appetite and make highly processed foods more appealing. |
| Feeling overwhelmed | Everyday responsibilities may begin to feel harder to manage than usual. |
Rather than focusing on cortisol levels alone, it’s often more helpful to pay attention to how ongoing stress is affecting your day-to-day life.
If you’re regularly struggling with sleep, HIF’s Sleep Programs provides practical advice on improving sleep quality and understanding the relationship between stress and restorative rest.
Although cortisol works in much the same way for all of us, the things that trigger stress can vary enormously from one person to the next. That’s why there isn’t a single routine, supplement or morning ritual that will magically work for everyone.
Some of the most common situations that contribute to ongoing stress include:
| Life stage or situation | How stress commonly shows up |
| The busy professional | Long workdays, constant deadlines and after-hours emails make it difficult to mentally disconnect from work. |
| The new parent | Interrupted sleep, round-the-clock responsibility and limited recovery time can leave both mind and body feeling depleted. |
| The sandwich generation | Balancing work while caring for both children and ageing parents creates ongoing emotional, financial and practical demands. |
| The shift worker | Irregular working hours and disrupted sleep patterns can make it more difficult for the body’s natural stress and sleep rhythms to stay in balance. |
While these experiences look very different, they all have one thing in common, they reduce the amount of time your body has to recover.
That’s why managing stress isn’t about copying someone else’s routine or chasing the latest social media trend. The most effective strategies are usually the ones that fit realistically into your own lifestyle and address the pressures you’re actually facing.
The good news is that you don’t need complicated routines or expensive supplements to support a healthy stress response. While stressful situations are a normal part of life, the habits you practise every day can influence how well your body recovers and adapts over time.
Rather than trying to lower cortisol as much as possible, the aim is to support your body’s natural rhythm by prioritising the fundamentals of good health. Small, consistent changes are often far more effective than searching for a quick fix.
| Healthy habit | How it helps |
|---|
| Prioritise quality sleep | Cortisol naturally follows a daily rhythm, rising in the morning and falling at night. Getting enough quality sleep helps support this cycle while allowing both your body and mind to recover. If you’re struggling to sleep, explore HIF’s Healthy Sleep Hub for practical tips and advice. |
| Stay physically active | Regular movement can improve both physical and mental wellbeing while helping your body manage stress more effectively. Whether it’s walking, swimming, strength training or yoga, choose activities you enjoy and can maintain consistently. |
| Eat a balanced diet | Eating regular meals that include plenty of vegetables, whole grains, lean protein and healthy fats supports steady energy levels and overall health. If you’re feeling particularly stressed, reducing excess caffeine and alcohol may also help improve sleep and wellbeing. For more helpful tips and recipe ideas check out our nutrition content. |
| Take time to unwind | Making space to relax is just as important as staying productive. Reading, spending time outdoors, practising mindfulness, connecting with family and friends or limiting screen time before bed can all help your body transition out of “busy mode”. |
| Stay connected | Talking with trusted friends, family or colleagues can help reduce feelings of isolation and make stressful situations feel more manageable. Strong social connections are an important part of maintaining good mental wellbeing. |
Managing stress isn’t about avoiding life’s challenges, it’s about giving your body and mind regular opportunities to recover. Over time, these everyday habits can help build resilience, improve your overall wellbeing and support a healthy stress response.
Everyone experiences stress from time to time, but if it’s beginning to affect your everyday life, it may be time to seek additional support. While healthy habits can make a real difference, they aren’t always enough on their own, particularly if stress has become ongoing or is affecting your mental health.
Consider speaking with your GP or a qualified mental health professional if you notice that stress is becoming persistent or is making it difficult to function as you normally would.
| It may be time to seek support if you… |
|---|
| Regularly struggle to fall asleep or stay asleep. |
| Feel overwhelmed or anxious most days. |
| Find it difficult to concentrate at work or home. |
| Notice stress is affecting your relationships or daily responsibilities. |
| Experience persistent low mood, anxiety or feelings that don’t improve over time. |
Seeking help isn’t a sign that you’re not coping, it’s an important part of looking after your health. A healthcare professional can help identify what’s contributing to your stress, rule out any underlying medical conditions and recommend the most appropriate support for your individual circumstances.
Stress is a normal part of life, and cortisol plays an essential role in helping your body respond to everyday challenges. The goal isn’t to eliminate stress altogether or keep your cortisol levels as low as possible. Instead, it’s about creating a lifestyle that gives your body regular opportunities to rest, recover and build resilience over time.
While it’s impossible to avoid every stressful situation, small, sustainable habits, such as prioritising quality sleep, staying physically active, eating a balanced diet and making time to unwind, can have a meaningful impact on both your physical and mental wellbeing. Just as importantly, recognising when you need additional support is a positive step towards protecting your long-term health.
If stress, anxiety or sleep difficulties are becoming part of your everyday life, don’t hesitate to speak with your GP or a qualified mental health professional. Early support can make a significant difference.
At HIF, we’re committed to helping Australians take a proactive approach to their wellbeing. Whether you’re looking for practical advice on managing stress, improving your sleep or building healthier lifestyle habits, our Mental Health Hub, Healthy Living Hub, and Health and Wellbeing Programs offer evidence-based information and resources to help you stay healthier for longer.
What is cortisol?
Cortisol is a hormone produced by the adrenal glands that helps your body respond to stress. It also plays an important role in regulating blood sugar, blood pressure, inflammation and your natural sleep-wake cycle. Despite its reputation, cortisol is essential for good health.
What causes cortisol levels to increase?
Cortisol naturally increases when your body experiences physical or emotional stress. This could include illness, lack of sleep, intense exercise, financial pressure, work demands or other challenging life events. Cortisol also rises each morning as part of your body’s normal daily rhythm to help you wake up feeling alert.
Can you test your cortisol levels?
Cortisol can be measured using blood, saliva or urine tests, but these are generally only recommended when a doctor suspects an underlying medical condition. They aren’t routinely used to assess everyday stress levels.
What are the signs of ongoing stress?
Everyone experiences stress differently, but common signs include feeling tired but unable to relax, difficulty sleeping, trouble concentrating, irritability, feeling overwhelmed and changes in appetite. If these symptoms continue for an extended period or begin affecting your daily life, it’s worth speaking with your GP.
Can stress make you physically sick?
Ongoing stress can affect both your physical and mental wellbeing. It may contribute to headaches, muscle tension, digestive issues, poor sleep and fatigue, while also making it harder to cope with everyday challenges. Looking after your overall wellbeing can help reduce the impact of chronic stress.
Does poor sleep affect cortisol?
Sleep and stress are closely connected. Poor sleep can make it more difficult for your body to regulate its normal stress response, while ongoing stress can make it harder to fall asleep or stay asleep. If you’re looking to improve your sleep habits, explore HIF’s Healthy Sleep Hub for practical, evidence-based advice.
Can stress cause weight gain?
Stress can influence eating habits, sleep, physical activity and overall lifestyle, all of which may contribute to weight changes over time. Weight management is complex, and there is rarely a single cause. Focusing on healthy habits rather than quick fixes is generally the most effective approach.
How can I support a healthy stress response?
Supporting a healthy stress response starts with the basics. Prioritising quality sleep, staying physically active, eating a balanced diet, making time to relax and maintaining strong social connections can all help your body recover from everyday stress. Small, consistent habits are often more effective than searching for a quick solution.
Does exercise help reduce stress?
Yes. Regular physical activity is one of the most effective ways to support both physical and mental wellbeing. Whether it’s walking, swimming, cycling, strength training or another activity you enjoy, moving your body regularly can help improve resilience to everyday stress. Check out our blog on Stress Relieving Training for more details.
Do cortisol supplements or detoxes work?
There is currently little high-quality evidence to support claims that supplements, detoxes or specialised products can “reset” cortisol levels in healthy people. If you’re concerned about ongoing stress or your hormone health, speak with your GP before trying products that make bold health claims.
When should I see my GP about stress?
It’s a good idea to speak with your GP if stress, anxiety or sleep problems are affecting your work, relationships or quality of life, or if your symptoms aren’t improving. Your GP can help identify any underlying health issues, discuss treatment options and connect you with additional support if needed. You can also explore HIF’s Health and Wellbeing Programs for practical resources to support your wellbeing.