The term “Cortisol Face” has been trending online—but what does it really mean, and should you be concerned?
What Is Cortisol?
Cortisol is your body’s main stress hormone, produced by the adrenal glands. It plays a crucial role in regulating metabolism, managing the sleep-wake cycle, reducing inflammation, balancing blood pressure, and supporting energy levels.
Cortisol spikes during physical or emotional stress to help you focus and respond—known as the “fight or flight” response. However, when stress is constant and cortisol stays high, it can start causing problems.
What Is Cortisol Face?
“Cortisol Face” is an informal term describing how chronic stress may affect facial appearance. Signs can include puffiness, bloating, inflammation, and breakouts. While someone’s body may appear lean, they might still have a swollen or puffy face due to water retention and disproportionate fat distribution caused by prolonged high cortisol levels.
⚠️ Note: Persistent facial swelling may also be linked to medical conditions such as Cushing’s Disease. If concerned, consult a healthcare professional.
How to Lower Cortisol Naturally
To reduce the signs of “Cortisol Face,” the key is to lower your stress and restore balance to your nervous system. Here’s how:
1. Prioritise Restorative Sleep Aim for 7–9 hours nightly. Maintain a cool, dark bedroom, limit screen time before bed, and stick to a consistent sleep routine.
2. Gentle Movement & Deep Breathing Swap intense workouts for calming activities like walking, yoga, or swimming. Practice deep breathing to activate your parasympathetic nervous system—the body’s natural “rest and digest” mode.
3. Spend Time in Nature Nature is proven to lower cortisol. A short walk in a park or time in your garden can help regulate stress levels and improve mood.
4. Eat Mindfully Nourish yourself with whole foods. Reduce sugar and caffeine, especially in the afternoon. Add omega-3 rich foods (salmon, walnuts, flaxseeds) to support mood and reduce inflammation.
5. Practice Meditation & Mindfulness Just 10–15 minutes of daily stillness can improve mental clarity and reduce cortisol. Try a guided meditation or book a session with Nabeeh Marar or one of our mindfulness-based therapists.
6. Laughter, Love, and Letting Go Social connection and emotional boundaries are crucial. Make space for joy, surround yourself with supportive people, and protect your energy.
7. Book a Relaxing Treatment
- Massage Therapy – Regular massage with Christina Bix helps lower cortisol while improving mood and mobility.
- Reflexology & Reiki – These calming treatments restore emotional balance and support nervous system health. Book a Reiki session with Yvonne Bottarelli.
- Osteopathy – Treatments with Graham Flower can release physical tension contributing to stress and fatigue.
8. Connect with Animals Spending time with pets has proven stress-reducing effects. Their presence alone can help bring cortisol down.
Need Support? We’re Here to Help
If you suspect you’re dealing with the effects of chronic stress or “Cortisol Face,” know you’re not alone. Our expert practitioners can help you create a personalised path to recovery.
Book a free 20-minute consultation with therapist Nabeeh Marar by calling 01823 757222 or visiting www.marlboroughhousetherapycentre.co.uk.
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