How to reduce cortisol naturally ~ A guide for early stages of burn out

If you're in the early stages of burnout, your body may be in a reactive state of "fight, flight, or freeze" and finding it hard to regulate. This means, your nervous system is on high alert and you are in survival mode.

The major hormonal messenger in this response is cortisol, the adrenal hormone released under long term stress.

Elevated cortisol levels signal to your body that you need to be in hypervigilance mode. 

Your heart races, digestion slows and fertility is told to sit down and wait. 

When your body perceives it is under threat reproduction does not feel safe and ovulation is suppressed, along with the cascade of supportive hormones that comes with ovulation and promotes your stable mood and libido. 

Over time, this stress-driven state can lead to period irregularities, mood swings, high glucose levels, insulin resistance, weight retention, and thyroid imbalances. You may also experience rising anxiety, fluctuating blood pressure, and that frustrating cycle of being wired but tired. And then there’s the gut discomfort - constipation one day, rushing to the bathroom the next.

Chronic stress, such as unsupported motherhood, is a common trigger for sustained high cortisol levels. However, motherhood doesn't have to be a constant state of survival, stress, or depletion. It can be a nurturing, joyful, and empowering experience - one that supports your growth, healing, and inner strength.

Mothers need support, and it starts with knowing your value, your worth and holding the boundaries to have your needs met.

Reclaiming the Priestess of your Motherhood means setting boundaries that honour your needs, protecting your energy, and making your well-being non-negotiable. If your body is stuck in high cortisol mode, the first step is bringing those levels down—because you deserve to feel safe, grounded, and strong in your own skin.

You don’t need to force yourself through the burnout.

You can start balancing your cortisol naturally with these key strategies:

FOOD 

  • Your body needs nourishment with nutrient dense foods - this is not the time to fast. 

  • Always eat breakfast - with protein, fibre and healthy fats

  • Never have coffee on an empty tummy

  • Hydrate - essential for cellular function and detoxification- filtered water or herbal teas

  • Vitamin C rich Foods - kiwi, citrus, capsicums

  • Magnesium rich foods - leafy greens, cacao, nuts and seeds

  • B vitamins - Almonds, eggs, meats, mushrooms, leafy greens, avocados, bananas.

  • Optimise gut function for absorption.

RITUALS

  • Morning sun exposure before blue light (screens)

  • Breathwork- deep belly breathing signal safety to the body. 

  • Meditation and affirmations  

  • Slow and low impact movement, like walking, yin yoga, resistance training - heavy and slow - move energy - move emotion

  • Creating sacred space at home, clearing clutter making ritualistic spaces. 

  • Time spent grounding in nature 

  • Laughing, dancing, playing, singing & heart connection with community 

  • Boundaries and saying No. 

  • Journaling thoughts, feelings and releasing with tears. 

  • Sunset gazing and low screen use after dark 

  • Massages and energy healing like Reiki

  • Restorative sleep and rest


Getting Professional Support

While these steps can help reduce your cortisol, professional guidance is key to ensuring you stay on the right track without feeling overwhelmed. Here’s where I come in:

FUNCTIONAL TESTING

Cortisol can be tested via Blood, saliva, or dried urine. Important to understand your stage of cortisol response, including your cortisol awakening response (CAR) and the diurnal cortisol pattern which is the daily rhythm of cortisol rising and falling.

Hormone testing to review status of Progesterone, Oestrogen, Testosterone as well as Follicle Stimulating and Luteinising Hormones if your cycles are not aligned, this can be done by blood, saliva or dried urine. 

Thyroid testing - pathology beyond just the standard Thyroid Stimulating Hormone (TSH) we want to know your T4, T3 and if you have developed any thyroid antibodies that could lead to autoimmune thyroiditis. 

Hair Tissue Mineral Analysis (HTMA) helps us to review any mineral depletions as well as the ratios of different minerals indicating how your thyroid and adrenals are communicating and operating together. 


Microbiome Analysis indicates your digestion, absorption and if you have a healthy gut wall or issues with “leaky gut” as well as any dysbiosis that could also contribute towards inflammation and increased stress.

HERBS 

Adaptogens 

  • Withania

  • Reishi

  • Rhodiola

  • Rehmannia

  • Cordyceps 

  • Schisandra

Nervine Tonics

  • Lemon Balm

  • Passionflower 

  • Oats straw

  • Chamomile 

  • Lavender 

  • St John’s Wort

  • Valerian

SUPPLEMENTS 

  • Magnesium 

  • B vitamins 

  • Vitamin C

  • L-Theanine 

  • Omega Three Fatty Acids 

  • Zinc

Dosages and specific forms of these supplemental forms are very important to avoid exacerbating symptoms especially anxiety and irritability so it is always advised to seek professional guidance with herbs and supplements.

Book a consultation with me to dive deeper into a holistic plan that works for you, and begin your journey toward healing.

Dania Foster