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How I Lowered My Cortisol Naturally and Regulated My Nervous System: 10+ Things That Truly Helped

 



There was a time when I felt like I was always on edge. I’d wake up already feeling behind. I couldn’t rest—even when I had time. My body felt wired but tired, my thoughts raced constantly, and no matter how much I slept, I wasn’t restored. 

That’s when I learned about cortisol overload and the impact it has on the nervous system. It was like reading about myself in every symptom list.

So I made a decision: I wasn’t going to live in survival mode anymore. And friend—it took time, but I found what helped. Here are the 10+ things that helped calm my cortisol, restore my sanity and regulate my nervous system—and they might help you too.

1. Nello Calm (My Game-Changer Supplement)

This one deserves to be first! I found Nello Calm during a desperate scroll one night—and I haven’t looked back. It’s specifically formulated to support healthy cortisol levels and calm the nervous system. 

Within a few days, I noticed fewer midday crashes, more clarity, and a better mood. It’s formulated with ingredients like L-theanine, GABA, and adaptogens that are proven to calm your system. After a few weeks, I noticed I wasn’t reacting as intensely to stress, and after a week, my sleep improved significantly. Friend, this one is a must. 

If I didn’t tell you this secret first, I’d be doing you a disservice. If your nervous system has been in survival mode, give this a try.

➡️ Shop Hello Calm favorite here

☀️ 2. My Morning Sun Habit (and the Perimeter That Changed Everything)

Getting sunlight on your skin and in your eyes (no sunglasses just yet!) within 30–60 minutes of waking up is like plugging in your body’s natural battery. This single habit resets your circadian rhythm, lowers cortisol spikes, boosts mood, and tells your brain, “It’s go time” — all without coffee (YET).

But here’s the perimeter rule that made it stick for me: I don’t check my phone until I’ve stepped outside for at least 5 minutes of sunshine. I walk the perimeter of my tiny home, take deep breaths, and sip water. It’s a non-negotiable part of my peace practice.

💧 Pro tip: Put your water in a cute insulated bottle the night before, so it’s waiting on you by the door. I love this one:
➡️ Shop the bottle here 

🧘‍♀️ And don’t skip the SUPERFOCUS:
➡️ Shop SuperFocus by Nello here 

This combo — sunshine + water + SuperFocus + no phone — turned my mornings from chaos to calm in a way I didn’t think possible.

🛁 3. Magnesium Baths (Yes, You Deserve This)

Listen, friend — if no one has told you lately: you deserve a slow soak, the scent of lavender, and 30 quiet minutes with no demands. Magnesium baths are my nervous system's secret weapon. They’ve helped me with muscle tension, sleep issues, and that “tired but wired” feeling that cortisol overload brings.

I save my baths for the evenings — right before bed — as a way to tell my body, “The work is done. Let’s reset.” It’s become a calming signal that sleep is coming soon. I dim the lights, light a beeswax candle, and pour in my magnesium flakes with a drop or two of essential oil. Sometimes, I’ll even play soft instrumental music or scripture-based meditations.

But — if you’re someone who gets your movement in first thing, try flipping your routine and doing a morning soak after your workout. Magnesium helps replenish what your body loses through sweat and gives you that deep-muscle relief that keeps you grounded all day.

🛒 Here’s what I use and love:

💡 Tip: If you’re tight on time, a 15-minute foot soak in a small tub works wonders too — especially before bed. Magnesium absorbs just as well through your feet!

Friend, don’t wait for burnout to give your body a break. Make rest part of your rhythm — not a last resort.

🍳 4. Protein-Packed Breakfast (No More Coffee on an Empty Stomach)

Okay, friend — lean in because I wish someone had told me this sooner: coffee on an empty stomach was not the vibe. It spiked my cortisol, wrecked my blood sugar, and left me jittery by 10 a.m., anxious by lunch, and absolutely crashing by 3.

Everything shifted the moment I started eating at least 20 grams of protein within an hour of waking up. I’m not kidding — it was night and day for my energy levels, my focus, and especially my anxiety.

A few of my go-to breakfast combos that are quick but still feel good:

  • 🍳 2 eggs, ½ cup cottage cheese, and a slice of Ezekiel toast

  • 🍓 Greek yogurt with chia seeds, berries, and a scoop of protein powder

  • 🥤 My “wake-up shake” with almond milk, collagen, and frozen banana

If you're in a rush or just not super hungry first thing, a protein shake can totally count — just make it count with 20g or more of quality protein. You can even blend in your Hello Calm or electrolytes and drink it slowly while you ease into your morning.

🛒 My must-haves for breakfast bliss:

If you're working on balancing hormones or calming your nervous system, this is a non-negotiable step. Protein in the morning helps regulate blood sugar, lowers cortisol naturally, and gives your brain the amino acids it needs to feel safe, alert, and nourished.

✨ One small shift. One giant difference.

🕊️ 5. Saying No and Living Slower

This one was free—but definitely not easy. Learning to say “no” meant breaking old habits of overcommitting, people-pleasing, and trying to do it all. But my nervous system was begging for space and peace, and I had to listen.

When I started protecting my time and energy, I found more calm than I ever expected. Saying no gave me breathing room — room to rest, to focus on what mattered, and to reconnect with my faith and priorities.

🌿 One thing that helped me on this journey was using affirmation cards—especially ones that remind me gently but firmly that it’s okay to set boundaries and choose peace. I found some beautiful, faith-friendly affirmation card decks on Amazon that I keep by my desk and pull out whenever I need encouragement.

➡️ Here are a few of my favorites:

These cards helped me rewire my mindset around saying no — turning what once felt like guilt into grace.

✨ Remember: Saying no is a radical act of self-care and respect for your nervous system. You deserve to live slower and breathe easier.

☕ 6. My Cortisol-Safe Coffee Routine

I didn’t quit coffee—because sometimes, I just need that familiar warmth and aroma. But after learning about cortisol overload, I realized my morning brew was actually feeding my stress. That’s when I switched to low-caffeine, adaptogen-rich blends and made one small twist: I now always drink after breakfast.

Why it made a difference:

  • Even half a cup of regular coffee on an empty stomach spikes cortisol.

  • By delaying coffee and opting for adaptogens, I reduced mid-morning anxiety and skipped that inevitable afternoon crash.

  • The adaptogens in my blend helped my body adapt to stress more gracefully—without the jitters.

☕ What I drink now:

I switched to Rasa Original Adaptogenic Mushroom Coffee Alternative from Amazon. It’s made with ashwagandha, rhodiola, reishi, cordyceps, and other adaptogens—specifically designed to support healthy cortisol levels and provide day-long calm energy. 

It’s low acid, plant-based, and gentle on my system—yet doesn’t make me feel sluggish. Tastes nutty and satisfying without needing added sugar or cream.

💛 How I make it smoother for my nervous system:

  • I drink it after breakfast—so my blood sugar is stable.

  • Sometimes, I add a scoop of collagen or a pinch of lavender salt to make it feel indulgent.

  • I pair it with a beautiful mug or insulated cup that I love—because these tiny rituals help train my body’s cortisol rhythm gently and joyfully.

🛒 What to shop 

✨ What changed for me:

My mornings went from jittery and anxious to calm, grounded, and alert. That afternoon slump disappeared—and I wasn’t reaching for sugar or another coffee to prop myself up. My nervous system felt heard for the first time in years.

This simple swap stopped cortisol from hijacking my day—and gave me energy with grace, not force.

🌬 7. Breathwork for the Nervous System

🛒 Tools I use: my breath… and my acupressure mat

One of the gentlest ways I’ve reset my nervous system is through simple breathwork—especially when I feel overstimulated or anxious. Just 2–3 minutes of slow, deep breathing (in for 4, hold for 4, out for 6) signals to my body: you’re safe.

But here’s the secret sauce that made it even more effective:
✨ I started doing my breathwork while lying on an acupressure mat.

Why it helps:

  • The mat has small, soft spikes that apply gentle pressure to your back, activating pressure points.

  • It helps release endorphins and promotes calm through your parasympathetic nervous system.

  • I feel my body melt into stillness much faster—like my whole system gets the message to chill.

🛋️ My current setup:

I keep my acupressure mat unrolled by my bed or near my prayer corner. I lay down for 5–10 minutes, close my eyes, and just… breathe. Sometimes I play soft worship music, other times I set a timer and just sit with the silence. Either way, I always get up feeling reset.

🛒 Shop the tools:

8. Gentle Movement > Hardcore Workouts

Gone are the days of forcing myself through HIIT workouts that left me depleted. When my nervous system was already in overdrive, intense exercise only added fuel to the fire. Now I move my body with kindness—daily walks in fresh air, slow stretches on the floor, or dance breaks in my kitchen that shake off the stress without wearing me out.

What matters most is consistency and intention, not calories burned. Movement should serve your healing, not sabotage it.

➡️ 👟 My cute walking shoes

📓🖊️9. Scripture Journaling & Prayer Prompts

When I had nothing else to lean on, my faith became my firm foundation. Scripture journaling and daily prayer became the most peaceful, grounding part of my day. I stopped trying to fix everything myself and started surrendering what I couldn’t carry.

Each morning or night, I write out a verse and a short prayer—and I always ask for peace and clarity. It’s a gentle rhythm that reminds me I am not doing this alone.

➡️ Prayer Prompts

🛌 10. Creating a Cortisol-Safe Nighttime Routine
🛒 My Essential Oil Diffuser
🛒 The weighted blanket I love

My nights used to be chaotic—scrolling until midnight and wondering why I couldn’t sleep. But once I started treating my evenings like sacred ground, everything shifted. I now dim the lights by 8:00 PM, light my diffuser, and keep my phone in another room. I read, sip magnesium tea, journal, or pray—anything that signals to my body: You’re safe to rest now.

The glow of a diffuser and the gentle pressure of a weighted blanket? Game-changers for calming your nervous system and sleeping deeper.

I’m not a doctor or therapist—just a fellow survivor who knows what it’s like to wake up overwhelmed and live in a constant state of “on.” These tools didn’t fix everything overnight, but they’ve helped me create a slower, safer rhythm in my days. I’m sharing what worked for me in hopes that even one of these might meet you where you are and gently lead you back to peace.

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