Feeling a bit stressed from time to time is completely normal. In fact, experts say some stress can even be good for you. But you don’t need to be a doctor to know that constant stress can seriously harm your health.

This is largely due to the stress hormone cortisol. “Cortisol rises when we face demanding situations or feel threatened,” explains psychologist Pilar Guerra Escudero. “Our bodies are built to release cortisol temporarily, but problems start when cortisol levels stay high for too long. This can weaken the immune system, disrupt sleep, and affect mood.”

To understand just how damaging excess cortisol can be, consider what aging expert Dr. Vicente Mera says: “Cortisol weakens immunity as much as the treatments we give transplant patients or those with autoimmune diseases.” In his book Young At Any Age, he notes that high cortisol can even trigger hidden infections or illnesses.

And it’s not just cortisol—low levels of feel-good hormones like endorphins and serotonin also play a big role in how we feel. These hormones boost happiness, ease stress, and even help relieve pain naturally. To truly feel better, we need to lower cortisol while increasing serotonin and endorphins.

### How to Lower Cortisol Easily

Luckily, experts say a few simple daily habits can help. And no, it’s not just about meditation—though meditation has plenty of benefits. “Physical activities like swimming can be even more effective at reducing cortisol, especially if meditation feels frustrating or hard to stick with,” says Guerra Escudero. “Meditation works for some, but if it stresses you out, it might do more harm than good.”

That’s why movement can be just as powerful. “Exercise offers an easier way to reduce stress without forcing yourself to quiet your mind,” she explains. “It naturally distracts you and releases tension because, unlike meditation—which requires focus—physical activity lets you disconnect from stressful thoughts effortlessly.”

Makes sense. We all know a good workout can change your whole outlook. Here are five more simple, everyday activities with similar benefits.

#### Laughing
“A sense of humor is the best remedy for tough times,” says Mera. “Laughing not only feels good but also lowers cortisol and reduces inflammation.” So go ahead—watch a comedy or share a laugh with friends. Laughter releases serotonin and endorphins, making it one of the best natural mood boosters.

#### Time in Nature
Sitting indoors all day won’t boost your happy hormones. “People who sit more than eight hours daily are 65% more likely to suffer from chronic fatigue and mood swings,” says endocrinologist Ángela Llaneza. She recommends shinrin yoku, or forest bathing: “Just 20 minutes in nature can cut cortisol by 16% and calm the mind.” You don’t need a forest—even a walk around your neighborhood, noticing the trees, can help.

#### Dark Chocolate
Great news: Dark chocolate is a proven mood lifter. “It’s delicious and helps release endorphins, the happiness hormones,” says nutritionist Yaraseth del Castillo. Aim for 1-2 ounces of dark chocolate with at least 85% cocoa daily.

#### Stretching
Any kind of gentle stretching—whether yoga or just loosening up—helps relax the body and mind. It eases muscle tension, improves circulation, and can lower stress levels naturally. Even a few minutes a day makes a difference.

Small changes, big results. Try these simple habits to keep stress in check and boost your mood every day.Mindful movement can help reduce stress, and stretching is no exception. “Stand up and stretch your arms,” suggests sports medicine specialist Dr. Beatriz Crespo, PhD. She adds that even standing with confident posture can ease stress. “Stretching relaxes your muscles and—yes—lowers cortisol levels too.”

Swimming is one of the best exercises for your brain, body, and mood. “Research from the Mayo Clinic shows that swimming cuts cortisol levels by 30% and enhances sleep quality,” says Llaneza. “It’s also a gentle, low-impact activity that helps you relax and boosts blood flow.”