Imagine waking up exhausted, feeling anxious without a clear trigger, snapping at people you love, battling unexplainable weight gain, and always running low on motivation. Sounds familiar? Many Millennials and Gen Z-ers in India are experiencing exactly this, and it might be more than just “a bad week.” This is what having chronically high cortisol feels like. Over time, it doesn’t just mess with mood; it also alters metabolism, immunity, thinking, and even physical appearance. Here’s the reality of stress, cortisol and the working generation in India today:

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Cortisol & Chronic Stress in India:

• A 2021 study published in PLOS ONE (Public Library of Science) followed first-year students across six time points through the academic year. This study found that men saw declines in both perceived stress and cortisol over time, but women kept relatively high stress and cortisol. Academic stress was identified as the most important stressor.
• A 2024 study published in The International Journal of Indian Psychology examined perceived stress, loneliness, and fear of missing out (FoMO) among Gen Z and Millennials in India. The study identified a significant discrepancy in levels of FoMO, with Gen Z experiencing higher levels than Millennials. It also found strong positive correlations between perceived stress and FoMO, as well as between loneliness and FoMO.
• Another 2025 study published in the BMC Public Health Journal revealed that a significant number of Gen Z young adults experience stress or anxiety "most or all of the time," accounting for 46 per cent of respondents. The research identified both external factors, such as job uncertainty and societal pressure, as well as internal factors like self-esteem, as contributing factors.

In conclusion, a combination of elevated cortisol levels, a high perception of stress, insufficient rest, and societal pressures is creating a challenging situation for the young population of India.

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Practical Ways To Dial Down The Stress Hormones:

The good news is that high cortisol isn’t permanent; your body can reset if you take the right steps consistently. The first place to start is with mindful routines. Simple habits like guided breathing for 5 minutes before bed, short meditation breaks between work, or even writing down three things you’re grateful for can make a noticeable difference. Mindfulness lowers perceived stress, which in turn helps regulate cortisol levels and improves sleep quality.

Movement is another powerful antidote. You don’t always need a gym membership; a brisk walk in your colony, an evening dance or zumba session, or yoga in your living room all help. Regular physical activity reduces cortisol over time, stabilises mood, and boosts immunity. The key is consistency, not intensity.

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Sleep is non-negotiable when it comes to stress recovery. Fix a bedtime, put your phone away at least 30 to 60 minutes before sleep, and create a dark, quiet environment. Most of us have a habit of doomscrolling before we sleep. Also, cutting out evening caffeine can have a big effect. Poor sleep worsens cortisol dysregulation, while good sleep helps reset your body’s natural rhythm.

Your diet also plays a crucial role. When you skip meals and survive on caffeine, a matcha glass, and instant noodles, you’re adding to stress, not fighting it. Aim for balanced meals with enough protein, fruits, vegetables, and hydration. This stabilises blood sugar levels and prevents the spikes that make stress symptoms worse.

Another equally important factor is setting boundaries. Learning to say “no” to extra work, switching off work notifications after hours, or limiting screen time at night are small but powerful acts. They reduce constant stress input, giving your mind space to breathe. Combine this with social support, talking openly with friends, leaning on family, or reaching out to a therapist if needed, and you’ll feel the difference.

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Finally, don’t underestimate the power of time management. Breaking overwhelming projects into smaller steps and scheduling downtime can stop the feeling of being “always behind.” If your symptoms feel unmanageable, like constant fatigue, frequent infections, or drastic mood shifts, consider regular health check-ups. Early intervention prevents stress from turning into long-term health complications.

For Millennials and Gen Z in India, the constant need to prove themselves online and offline blurs the line between ambition and exhaustion. True success, however, doesn’t come from being perpetually wired; it comes from learning to pause, protect your energy, and realise that balance, not burnout, is the real flex.

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