Stress Therapy That Works: Effective Techniques to Combat Cortisol and Inflammation

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The correlation between stress and inflammation is undeniably clear. For those of us, like myself, who have struggled with chronic illness, it’s no secret that stress can significantly impact health outcomes, often leading to flare-ups or worsening symptoms. This is where stress therapy to combat cortisol and inflammation becomes essential. Unfortunately, many of us find ourselves stuck in stress loops—where the stress of managing the disease feeds into increased disease activity, which, in turn, creates even more stress.

Personally, I’ve sought out attainable ways to combat stress and turned to mental health experts with this question: Can stress management techniques reduce inflammation, and if so, which are most effective? Here’s what they had to say:

• Stress Management Reduces Inflammation
• Brainspotting and Body-Spotting Reduce Inflammation
• Effective Techniques for Reducing Inflammation

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Stress Management Reduces Inflammation

Nick Bach, owner and Psychologist at Grace Psychological Services, LLC shared his insights by saying:

“I think stress management techniques absolutely can reduce inflammation, and this connection is backed by growing research. Chronic stress triggers the release of cortisol and other stress hormones, which, over time, can lead to systemic inflammation. By reducing stress, you’re essentially dialing down that inflammatory response.”

He further explains:

“One of the most effective techniques I’ve seen is mindfulness meditation. Studies have shown it can lower levels of inflammatory markers like C-reactive protein (CRP). I think its success lies in how it helps calm the body’s fight-or-flight response and promotes a state of relaxation. Deep breathing exercises are another powerful tool-they stimulate the vagus nerve, which can reduce inflammation through the parasympathetic nervous system.“

He highlights that: “regular physical activity, such as yoga or walking, combines stress relief with physical benefits that directly combat inflammation. Prioritizing consistent sleep and social connection are other underrated ways to manage stress and inflammation.”

Brainspotting and Body-Spotting Reduce Inflammation

Another insight shared comes from, Eleena Hardzinski, Marriage and Family Therapist at Mosaic Reflections. Eleena goes on to say: “Yes! Inflammation that isn’t from an obvious physical injury tends to have an environmental and psychological component in addition to the physical component of pain and inflammation. A technique such as Brainspotting with an add-on of body-spotting can be very effective in reducing inflammation.“

She highlights: “When we store stress in our bodies, it manifests through pain and inflammation. Inflammation is our body’s way of communicating with us that something is wrong. When you find the root cause of what is causing your stress and heal/fix that aspect of your life, oftentimes inflammation will subside and heal. Brainspotting—finding an eye position that is linked to a body sensation—can help with locating and healing the root cause of pain and inflammation. Oftentimes, through Brainspotting and body-spotting, patients will gain insights into what is causing their pain and inflammation and have a plan in place of what to change in their life to reduce the stress that is causing the inflammation. This Brainspotting modality combined with general mindfulness practices has amazing results in reducing inflammation.”

How to Incorporate Brainspotting as a stress therapy to combat cortisol:

• What It Is: Brainspotting is a therapy that uses eye positions to process unresolved stress stored in the body.
• Benefits: Helps release stress, reducing inflammation linked to chronic illness.
• How to Use:
  • Work with a trained therapist.
  • Identify “brainspots” connected to stress or pain.
  • Focus on these spots to release tension and reduce inflammation.
• Pro Tip: Pair brainspotting with mindfulness or deep breathing for added benefits.

Effective Techniques for Reducing Inflammation

Dr. Safina Naaz, Clinical Director at Hear And Heal affirms that: “Yes, stress management techniques can reduce inflammation, and several approaches have been shown to be particularly effective. Chronic stress triggers the release of stress hormones like cortisol and adrenaline, which, when elevated for prolonged periods, can dysregulate the immune system and increase inflammation. Stress management techniques help regulate these hormonal responses, improving both mental well-being and physical health.”

She shares 7 Effective stress Reducing Techniques:

1. Mindfulness-Based Stress Reduction (MBSR):

“MBSR is a structured program that combines mindfulness meditation and yoga. Studies show that MBSR reduces markers of inflammation, such as C-reactive protein (CRP), by calming the body’s stress response. By cultivating present-moment awareness, individuals can better regulate emotions.“

2. Deep Breathing Exercises:

“Practices like diaphragmatic breathing and box breathing activate the parasympathetic nervous system (the body’s relaxation response), reducing the production of pro-inflammatory cytokines. These techniques are simple and effective in lowering stress-induced inflammation.“

3. Regular Physical Activity:

“Moderate exercise, such as walking, yoga, or swimming, is a powerful stress reducer and inflammation regulator. It lowers cortisol levels and boosts the production of anti-inflammatory proteins like IL-10. Consistency is key – 30 minutes of moderate activity most days of the week can make a significant difference.“

4. Cognitive Behavioral Therapy (CBT):

“CBT helps individuals reframe negative thought patterns that contribute to stress. Research shows that CBT not only improves psychological resilience but can also reduce inflammation by lowering stress-related immune responses.“

5. Sleep Optimization:

“Poor sleep exacerbates stress and inflammation, creating a vicious cycle. Techniques like sleep hygiene practices (consistent bedtime, reducing screen time, creating a calming routine) can improve both sleep quality and inflammatory markers.“

6. Progressive Muscle Relaxation (PMR):

“PMR involves systematically tensing and relaxing muscle groups to reduce physical tension caused by stress. Studies indicate it can lower cortisol levels and inflammatory biomarkers.“

7. Social Connection and Support:

“Loneliness and social isolation are linked to higher levels of inflammation. Building strong social ties and engaging in supportive relationships can buffer the effects of stress and reduce inflammation.“

Expanded Insight on Progressive Muscle Relaxation (PMR)

• What It Does: Targets muscle groups by tensing and relaxing to reduce stress-related physical tension.
• Health Benefits:
  • Lowers cortisol levels.
  • Reduces inflammatory biomarkers.
• Getting Started:
  • Begin with major muscle groups (e.g., shoulders, legs, neck).
  • Use calming music or guided PMR sessions for better results.
• Additional Perks: Improves sleep and overall relaxation.

Final Takeaway: Finding Relief Through Stress Therapy

Stress therapy to combat cortisol and inflammation is more effective than you might think. Small, consistent changes like mindfulness, deep breathing, or walking 30 minutes a day can have a huge impact on your well-being. These expert-backed techniques aren’t just about managing stress—they’re about regaining control and feeling like yourself again.

Share your progress or favorite strategies in the comments below and inspire others on their journey to combat cortisol and inflammation!