Easy Summer Tasks to Beat Stress and Manage Cortisol Naturally

Summer is often thought of as a season to relax—but for many, it’s still packed with work demands, family schedules, and social obligations. The result? Stress doesn’t take a summer break. And when stress lingers, so does cortisol, the hormone linked to anxiety, fatigue, and even weight gain.

Luckily, summer also offers easy, natural ways to reset your nervous system and lower cortisol levels. Here are simple, enjoyable summer activities to help you feel more calm, balanced, and energized.

Take Your Mornings Outside

Spending just 10–15 minutes in natural sunlight early in the day can help regulate your circadian rhythm, improve sleep, and reduce cortisol levels.

Bonus: Combine your sunshine time with light movement—like stretching or a slow walk—for extra calming benefits.

Swap Screen Time for Green Time

Trade one hour of scrolling or binge-watching for a nature walk, gardening, or time in the park. Nature exposure has been shown to lower stress hormones and boost mood.

Even 20 minutes in a green space can significantly lower cortisol, according to multiple studies.

Try Barefoot Grounding

Walking barefoot on grass, soil, or sand—aka “grounding”—has been linked to reduced inflammation, better sleep, and lower stress levels.

Summer’s the perfect time to kick off your shoes and reconnect with the Earth—literally.

Hydrate with Purpose

Dehydration can spike cortisol, even if you're only slightly low on fluids. Up your water intake—and try infusing it with cucumber, mint, or lemon for added summer refreshment and antioxidants.

Tip: Keep a reusable water bottle with you when you're out in the heat or running errands.

Take a “Cool Down” Break

Stressful day? Try a cold shower, splash of cool water on your face, or a dip in a lake or pool. Cold exposure has been shown to reduce cortisol and improve mood by stimulating the vagus nerve.

Even a cool washcloth on the back of your neck can offer a quick stress reset.

Simplify Your Schedule

Longer days often tempt us to overcommit. But doing less can actually do more for your well-being. Say no to events that feel draining, and build in unscheduled time just to breathe, nap, or do nothing.

Protecting your energy is one of the best ways to prevent chronic stress.

Eat Cortisol-Friendly Summer Foods

Focus on whole foods that naturally support stress reduction. Some great summer-friendly options include:

• Berries – high in antioxidants

• Avocados – support brain and hormone health

• Leafy greens – rich in magnesium, which helps regulate cortisol

• Wild salmon – loaded with omega-3s

• Dark chocolate (in moderation!) – linked to lower stress levels

Final Thoughts

Summer offers a beautiful opportunity to reset and restore. By incorporating these simple, seasonal habits into your routine, you can naturally lower cortisol (the stress hormone), feel more balanced, and enjoy the sunshine with less stress weighing you down.

Remember: the goal isn’t to be perfect—it’s to be present, and to create space for your body and mind to relax and recover.