From Overwhelmed to Empowered: Navigating Stress

Stress is something we all deal with—busy schedules, family responsibilities, money worries, health concerns, the news cycle. There are numerous stress scales circulating on the internet to indicate your level of stress. Some focus on your feelings and thoughts about recent life situations, while consider life events over the past year. The results can vary as the surveys assess different situations and experiences. The point is, if you are looking for a stress scale online, you likely view your life as stressful, right? While a bit of stress can be helpful and motivating, too much can feel relentless and start to impact your body and mind (1,2). So, let’s explore how stress affects the body and some practical ways to dial it down. In another blog I discuss more about how nutrition plays a role. And, of course, there is a quiz (because I am a health educator who encourages self-analysis).

What Is Stress, Really?

Stress is your body’s built‑in alarm system. When your brain senses a threat or challenge—anything from a near‑miss in traffic to a tough email from your boss—it flips on the stress response (3). Two main body systems jump into action:

• Sympathetic nervous system – This is your “fight‑or‑flight” system. It quickly releases adrenaline and noradrenaline, making your heart beat faster and your breathing quicker.

• HPA axis (hypothalamic–pituitary–adrenal axis) – This system leads to the release of cortisol, a key stress hormone. Cortisol is necessay, as it helps regulate blood sugar, maintain blood pressure and circulation, influence energy levels and sleep patterns, and play a role in immune function and inflammation (3). Under normal conditions, your body releases cortisol in a daily rhythm—usually higher in the morning to help you wake up and lower at night so you can relax, rest and repair (3). When cortisol levels remain elevated for extended periods, this rhythm is disrupted. When stress is chronic, your brain keeps signaling the HPA axis to pump out more cortisol.

The stress response is meant to be short‑term: handle the challenge, then calm back down. The trouble starts when stress is constant and your body doesn’t get enough time to reset (1,2). Over time chronic stress (2-7):

• Makes it harder to fall or stay asleep

• Can disrupt your immune system off balance and increase low‑grade inflammation. This persistent, low‑level inflammation is associated with many long‑term conditions, such as heart disease, type 2 diabetes, and certain mood disorders.

• Contributes to elevated blood pressure and metabolic issues such as insulin resistance, resulting in increased blood sugar. A large review of studies found that psychosocial stress is linked to a greater risk of coronary heart disease and stroke.

• Promotes fat storage around the abdomen

• Increase cravings for high‑sugar, high‑fat “comfort” foods

• Contributes to stomach discomfort, bloating, or changes in bowel habits.  Your gut and brain are constantly talking to each other (the “gut–brain axis”), and stress can change how your gut moves, how sensitive it is, and which bacteria live there.

• Affects areas of the brain responsible for memory, focus, and emotional regulation. Studies indicte that long‑term elevations in cortisol are associated with structural and functional changes in the hippocampus and prefrontal cortex—areas of the brain essential for learning, memory, and managing emotions. This is one reason chronic stress manifest as “brain fog,” irritability, difficulty thinking clearly, or anxiety.

• Leaves you feeling flat, exhausted, emotionally drained, and less able to respond to everyday challenges - as your cortisol can drop low after long-term overactivation (3).

Real‑Life Ways to Cope to Reduce Stress

You can’t control everything life throws at you, but you can build habits that help your body and mind cope better. Habits like regular movement, good sleep, mindfulness practices, and a nutrient‑dense diet can, over time, support a more balanced cortisol rhythm and a calmer stress response overall.

1. Move Your Body (It Doesn’t Have to Be Perfect)

You don’t need a hardcore workout routine to get stress benefits from movement. Regular physical activity can:

• Lower stress hormones

• Improve sleep

• Boost mood and energy

Guidelines suggest aiming for about 150 minutes per week of moderate activity (like brisk walking) plus some strength work on two or more days (8). But - even 10‑minute walks, stretching breaks, or dancing in your living room count.

2. Mind–Body Tools You Can Use Today

• Mindfulness and meditation. Even a few minutes a day of paying attention to your breath or body sensations can help lower perceived stress and improve mood (9).

• Simple breathing exercises. Try inhaling for 4 seconds and exhaling for 6–8 seconds, repeating for a few minutes. This kind of slow, deep breathing can activate your “rest and digest” system and help calm your body (3).

• Yoga and gentle movement. Yoga combines movement, breath, and mindfulness. Studies show it can reduce stress and improve sleep and mood (10).

3. Protect Your Sleep

Stress and sleep feed into each other. Poor sleep makes stress feel worse, and stress makes sleep harder. To support better sleep:

• Go to bed and wake up at roughly the same time each day

• Create a wind‑down routine (dim lights, calming activities, no heavy work emails)

• Limit screens close to bedtime

• Keep your bedroom cool, dark, and quiet

Better sleep can make a big difference in how you handle stress the next day (3).

4. Eat in a Way That Supports Your Nervous System

You don’t need a “perfect” diet. Focus on small, doable changes:

• Build meals around whole foods: veggies, fruits, whole grains, beans, legumes, nuts, seeds, and quality protein.

• Include omega‑3‑rich foods (like salmon) a couple of times per week if possible (11).

• Stay hydrated—even mild dehydration can affect energy and focus.

• Try to limit sugary drinks and heavy alcohol intake, which can worsen sleep, mood, and blood sugar swings (12).

Refer to my blog about Nutrition and Stress.

5. Lean on Connection and Boundaries

Sometimes when we express our stress to others, we feel they are trying to “best us” instead of just listening. Others cannot read our minds! Tell your family or friends that you are stressed and need to vent for a bit, then ask if they can just listen. Humans are wired for connection, and social support is strongly linked with better mental health and lower stress (1,2). Some simple ideas:

• Text or call a friend just to check in

• Join a group (online or in person) around something you enjoy

• Practice saying “no” when your plate is already full

• Set small boundaries around work and technology when you can (for example, no work email after a certain time)

Welcome to the Nutrition Learning Hub

Test your knowledge: 

The Bottom Line

Stress is part of life, but chronic, unrelenting stress can affect your brain, heart, immune system, and overall health (1,3). The goal isn’t to eliminate stress completely—it’s to give your body and mind more support. Small, consistent steps—like nourishing yourself with whole foods, moving your body, practicing simple mindfulness or breathing, protecting your sleep, and staying connected to others—can all add up.

If stress, anxiety, or low mood feel overwhelming or constant, it’s important to reach out to a healthcare provider or mental health professional for more personalized help. The information in this blog is not intended to replace medical advice.

References

1. Cohen S, Gianaros PJ, Manuck SB. A stage model of stress and disease. Perspect Psychol Sci. 2016;11(4):456-463.

2. Slavich GM. Psychoneuroimmunology of stress and mental health. Clin Psychol Sci. 2020;8(1):135-142.

3. McEwen BS, Akil H. Revisiting the stress concept: implications for affective disorders. J Neurosci. 2020;40(1):12-21.

4. Arnsten AFT. Stress weakens prefrontal networks: molecular insults to higher cognition. Nat Neurosci. 2015;18(10):1376-1385.

5. Steptoe A, Kivimäki M. Stress and cardiovascular disease. Nat Rev Cardiol. 2012;9(6):360-370.

6. Furman D, Campisi J, Verdin E, et al. Chronic inflammation in the etiology of disease across the life span. Nat Med. 2019;25(12):1822-1832.

7. Foster JA, McVey Neufeld KA. Gut–brain axis: how the microbiome influences anxiety and depression. Trends Neurosci. 2013;36(5):305-312.

8. Piercy KL, Troiano RP, Ballard RM, et al. The physical activity guidelines for Americans. JAMA. 2018;320(19):2020-2028.

9. Clapp M, Aurora N, Herrera L, Bhatia M, Wilen E, Wakefield S. Gut microbiota’s effect on mental health: the gut–brain axis. Clin Pract. 2017;7(4):987.

10. Goyal M, Singh S, Sibinga EMS, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174(3):357-368.

11. Mocking RJT, Harmsen I, Assies J, Koeter MWJ, Ruhé HG, Schene AH. Meta-analysis and meta-regression of omega-3 polyunsaturated fatty acid supplementation for major depressive disorder. Transl Psychiatry. 2016;6(3):e756.

12. Lassale C, Batty GD, Baghdadli A, et al. Healthy dietary indices and risk of depressive outcomes: a systematic review and meta-analysis of observational studies. Mol Psychiatry. 2019;24(7):965-986.

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