How to Manage it for Better Health
Stress is a normal part of life, but in today’s fast-paced world, many of us experience chronic stress that our bodies weren’t designed to handle. While our ancestors faced stressors like predators or food shortages, today’s triggers are often much different—traffic jams, work deadlines, financial worries, and even social media interactions.
However, our brains haven’t evolved to differentiate between these daily pressures and actual life-threatening dangers. As a result, our bodies react the same way to a stressful email as they would to a physical attack—by triggering the fight-or-flight response.
How Stress Affects the Body
When we perceive stress, the brain sends signals to the adrenal glands, which release cortisol and adrenaline—hormones that prepare the body for survival. In the short term, this response is helpful: it increases heart rate, sharpens focus, and mobilizes energy. But chronic activation of this system is harmful and has been linked to:
- Increased inflammation, which contributes to heart disease, autoimmune conditions, and metabolic disorders (Black & Garbutt, 2002).
- Disrupted sleep patterns, leading to fatigue, impaired cognition, and weakened immune function (Meerlo et al., 2008).
- Higher risk of anxiety and depression, due to prolonged exposure to stress hormones (McEwen, 2007).
- Weight gain and insulin resistance, as elevated cortisol increases cravings for high-fat, high-sugar foods (Adam & Epel, 2007).
Elevated blood pressure and cardiovascular strain, which increases the risk of heart disease and stroke (Chrousos, 2009).
Understanding these effects is the first step in breaking the cycle of chronic stress and restoring balance.
Strategies to Manage Stress
While we can’t eliminate stress from our lives, we can change how we respond to it. Research supports several lifestyle-based approaches that help regulate the nervous system and build resilience:
1. Activate the Relaxation Response: Techniques like deep breathing, progressive muscle relaxation, and guided meditation counteract the fight-or-flight response, reducing cortisol levels and slowing heart rate (Benson et al., 1975).
2. Cultivate Mindfulness & Gratitude: Practicing mindfulness helps rewire the brain for stress resilience. Studies show that gratitude journaling and mindfulness meditation can lower stress markers and increase emotional well-being (Creswell et al., 2007).
3. Set Healthy Boundaries: Learning to say “no” and creating space for rest and self-care protects against burnout. Research supports that people who set boundaries experience lower stress and better mental health (Bakker et al., 2011).
4. Move Your Body Regularly: Exercise—whether it’s walking, yoga, or strength training—reduces stress hormones and releases endorphins, which improve mood and resilience (Salmon, 2001).
5. Eat to Support Your Nervous System: A whole-food, plant-forward diet rich in omega-3s, fiber, and antioxidants lowers inflammation and stabilizes mood . Reducing ultra-processed foods can also help regulate blood sugar and energy levels (Grosso et al., 2014).
6. Prioritize Restorative Sleep: Lack of sleep worsens stress, and stress disrupts sleep—a vicious cycle. Aim for 7-9 hours of high-quality sleep by limiting screen exposure before bed and maintaining a consistent bedtime (Meerlo et al., 2008).
7. Build Strong Social Connections: Supportive relationships are one of the best buffers against stress. Social connection releases oxytocin, a hormone that counteracts cortisol and promotes relaxation (Heinrichs et al., 2003).
I encourage you to try one of these strategies or techniques today and see how it impacts your stress levels. Tell your family and friends to set a clear boundary around this strategy and so that they can support you in your effort to relieve stress!
🤯 Ready to retrain your body’s stress response?
Chronic stress or burnout got you feeling overwhelmed, irritable and exhausted? You are not alone. Stress happens, but you do NOT need to keep running on empty. Take a step toward better stress management, more energy and better health!
Sign up for my Stress Less: Tools for a Calmer, Healthier Life, a stress management workshop!
We’ll learn how stress affects your brain and body and gain simple, practical lifestyle strategies to manage your stress that you can fit into your daily routine.
🗓️ Join me Monday, April 28th at NOON PST or Saturday, May 3rd at 9 AM PST for my Stress Management Workshop to help you feel calm, clear and in control!
Spots are limited, so don’t wait—register today!
