Stressful times will come.
If you’re not in a stressful season right now, chances are you’ve just come out of one—or get ready, because one may be just around the corner. That’s life. It’s a series of ups and downs, constantly shifting and changing.
If we waited for life to be perfectly calm before starting that workout routine, eating healthier, or chasing our goals, we’d be waiting forever. Don’t wait. Start now. You’ll thank yourself later for having built the tools and habits that carry you through when stress hits hard.
What Happens to Our Bodies Under Stress?
In moments of acute stress (think: your toddler disappears behind the clothing rack at Target and your heart drops—just hypothetically, of course 😉), your body goes into “fight or flight” mode. Hormones like cortisol, adrenaline, and noradrenaline spike, raising your heart rate and blood pressure. Thankfully, once the crisis passes (hello, “peekaboo!”), your body usually resets.
But when stress lingers—caring for an aging parent, navigating a demanding job, dealing with divorce, or any number of life’s heavier loads—your body stays in that high-alert mode. Over time, this can lead to inflammation, hypertension, heart disease, weight gain, and even flare-ups of autoimmune conditions.
In our younger years, estrogen offers some protection, helping blood vessels respond better to stress. But as we approach perimenopause and menopause, estrogen levels drop—and that heart-protective buffer weakens. That’s why learning how to manage stress becomes even more important.
So, What Can You Do?
Here’s a simple, realistic approach to managing everyday stress and long-term challenges:
1. Diaphragmatic Breathing
This is my go-to tool. It’s simple, effective, and you can do it anywhere—while driving, showering, walking, or ideally, sitting quietly and focusing. This deep breathing technique helps with full oxygen exchange in the lungs and activates the vagus nerve, which connects the brain and gut. Research shows it can lower cortisol, heart rate, and blood pressure.
Try to practice it daily as a way to lower your overall stress “set point” but also during those acutely stressful times.
2. Eat Anti-Inflammatory Foods
Since long-term stress promotes inflammation, counter it with foods that fight it. Especially with lower estrogen levels, your body needs extra support. During busy times, go for quick, nutrient-dense options like:
- Frozen vegetables
- Microwaveable quinoa or brown rice pouches
- Bone broth
- Canned salmon or tuna
- Low-fat (not no-fat) dairy
- Nuts and seeds
These don’t take much time, but they fuel your body well.
3. Move Your Body
Yes, you’re busy—but even a little movement helps release nervous energy, boost endorphins, and improve mood. You don’t need a full workout. Just stretch, go for a walk, try a short yoga or Pilates session—anything that gets you moving counts.
4. Prioritize Sleep (as best you can)
I know—this one’s tough. Stress often makes sleep elusive. When the world quiets down, the “what ifs” and worst-case thoughts can get loud. Guided meditations (apps or audio), a small dose of melatonin (2mg occasionally), or magnesium biglycinate (which crosses the blood-brain barrier) can help your body wind down.
You’re not alone in this struggle—do what you can, and be gentle with yourself.
5. Lean into Your Faith
If you’re a person of faith, now’s the time to press in. Jesus isn’t surprised by your situation. He’s in it with you. Personally, I find deep comfort in remembering that I’m not in control—but I know the One who is. His promise is to work all things for good, even when it’s hard to see it in the moment.
You’re not alone, and you don’t have to be perfect. You just have to start—right where you are, with what you’ve got. These tools won’t remove stress, but they’ll help you ride the waves with strength, resilience, and grace.
Stay strong, friends.