Overview
Chronic stress raises cortisol, disrupts sleep, drives inflammation, and worsens nearly every chronic disease. The best-evidenced tools are simple, free, and daily.
Symptoms to watch for
- Muscle tension, jaw clenching
- Sleep disruption
- Irritability
- Concentration problems
- GI upset
- Frequent headaches
- Elevated blood pressure
What else could this be?
- Anxiety disorder
- Depression
- Thyroid dysfunction
- Burnout
Treatment
Daily practices with the most evidence: aerobic exercise (150 min/week), 4-7-8 or box breathing, 7–9 hours of sleep, limiting caffeine after noon, cognitive reframing (CBT tools), and time in nature. Therapy for persistent stress. Medications when anxiety or depression develops.
When to book a visit
Book if stress is affecting your sleep, blood pressure, weight, or mood consistently.
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How to lower cortisol?
Sleep 7+ hours, cut caffeine after noon, exercise but avoid overtraining, treat sleep apnea, and address chronic stressors. Adaptogenic herbs have weak evidence.