Living Busy Lives: Understanding Stress and How to Reduce It Naturally
- Hayley
- Mar 13
- 5 min read
Updated: Mar 14
In today’s fast-paced world, it's hard to avoid stress. Between work, family responsibilities, social commitments, and the constant push of digital demands, it’s easy to feel overwhelmed. It seems like stress has become an unavoidable part of modern life, yet our bodies weren't designed to cope with the chronic stress that we face today. As a holistic health coach, I believe that understanding the root causes of stress and how it impacts our body is the first step in managing it. In this post, we’ll explore what stress is, how cortisol plays a role in our body, and natural ways to reduce stress throughout the day.
What Is Stress?
Stress is a natural response of the body to situations that are perceived as threatening or challenging. Whether it’s an impending work deadline, a family issue, or a personal health concern, stress triggers the body’s “fight or flight” response. This is an evolutionary mechanism that helps us deal with dangerous situations. However, in today’s world, the threats we face are often not physical (like a wild animal or an immediate danger) but psychological and emotional.
While acute stress can be helpful in certain situations, chronic stress is when the body remains in a heightened state of alertness for extended periods, which can lead to a host of health problems. This is where understanding how stress works in the body becomes important.
The Role of Cortisol in Stress
Cortisol is often referred to as the “stress hormone.” It is produced by the adrenal glands in response to stress. When we are faced with a stressor, whether physical or emotional, the body releases cortisol, which in turn helps to prepare us to either face the challenge (fight) or flee from it (flight). Cortisol does this by increasing blood sugar levels, suppressing non-essential functions like digestion, and enhancing brain function to improve focus and decision-making.
While cortisol is necessary for survival in acute situations, long-term elevated cortisol levels are harmful. Chronic stress can lead to an overproduction of cortisol, which can affect almost every system in the body, from digestion and immune function to heart health and mental clarity. It’s no wonder that many of us feel drained, fatigued, and unable to focus after long periods of stress.
How to Identify Stress in Your Body
The first step in managing stress is recognising the signs. Stress can manifest in many ways, and it often shows up in both physical and emotional symptoms. Some common signs of stress include:
Physical Symptoms:
Headaches or migraines
Muscle tension or pain, especially in the neck, shoulders, and back
Digestive issues such as bloating, constipation, or diarrhoea
Sleep disturbances like insomnia or waking up feeling unrefreshed
Low energy or fatigue
Increased heart rate or shallow breathing
Frequent illness due to a weakened immune system
Emotional Symptoms:
Irritability or mood swings
Anxiety or nervousness
Difficulty concentrating
Feelings of overwhelm or helplessness
Depression or feelings of sadness
Understanding these signs is key to recognising when your stress levels are creeping up, so you can take steps to manage them before they get out of control.
Naturopathic Ways to Reduce Stress Throughout the Day
There are many natural and effective ways to reduce stress that don’t cost the Earth and are often totally free. Small changes in your daily routine can make a significant difference. Here are some simple, natural strategies to help reduce stress:
1. Deep Breathing and Meditation
Taking a few minutes throughout the day to practice deep breathing or meditation can help calm your nervous system and reduce cortisol levels. Techniques such as diaphragmatic breathing (breathing deeply into the belly) or mindfulness meditation can promote relaxation and bring your focus away from stressors. Start by dedicating 5-10 minutes each day to sit quietly and breathe deeply. Over time, this practice can become a powerful tool for managing stress.
2. Herbal Support
Certain herbs have been shown to help balance stress hormones and reduce the effects of chronic stress. Adaptogenic herbs like ashwagandha, rhodiola, and holy basil are known for their ability to help the body adapt to stress. They can support adrenal function, reduce anxiety, and improve energy levels. Always consult with a naturopathic doctor, herbalist, or healthcare provider to find the best herbal remedies for your specific needs.
3. Exercise
Physical activity is one of the most effective ways to reduce stress. When you exercise, your body releases endorphins, which are natural mood boosters. Regular exercise also helps lower cortisol levels and improves sleep quality. Whether it’s a brisk walk, yoga, or a more intense workout, moving your body every day is an essential practice for stress management.
4. Proper Nutrition
What we eat can have a big impact on how we handle stress. Nutrient-dense foods like whole grains, leafy greens, healthy fats, and lean proteins help stabilise blood sugar and regulate hormones. In particular, B vitamins, vitamin C, magnesium, and omega-3 fatty acids are known to support the body’s stress response. On the other hand, consuming excessive caffeine, sugar, or processed foods can increase cortisol levels and exacerbate stress. Eating smaller, balanced meals throughout the day can also help prevent the energy crashes that contribute to feelings of stress.
5. Sleep
Getting enough restorative sleep is crucial in stress management. Chronic lack of sleep can increase cortisol levels and impair cognitive function, making it harder to cope with daily stressors. Aim for 7-9 hours of quality sleep each night. Establish a calming nighttime routine, avoid screens before bed, and create a relaxing environment to improve your sleep quality.
6. Mindful Breaks
Taking short breaks throughout the day, even if it's just for a few minutes, can help prevent burnout and give your body a chance to reset. Step outside for some fresh air, stretch, or practice mindfulness during a break. These small moments of respite can help lower stress and increase focus and productivity. Try and sprinkle them throughout your day, perhaps between meetings and see how you feel!
7. Social Support
Spending time with loved ones, or even talking to a friend or family member, can have a profound effect on reducing stress. Social support provides emotional comfort and helps release oxytocin, which counteracts the effects of cortisol. Don’t hesitate to reach out for support when needed.
Conclusion
Stress is a normal part of life, but when it becomes chronic, it can have serious consequences for our health and well-being. Understanding how stress works and recognising its signs can help you take control of your stress levels before they take a toll on your body. By incorporating natural stress-reducing strategies into your daily routine, you can improve your resilience to stress and lead a healthier, more balanced life.
Remember, taking care of yourself is not a luxury; it’s a necessity. Prioritise your mental and physical health, so that you can feel your best and show up for the people you love.
If you are looking to understand more about your hormonal health, and want support to feel fabulous, I can help you!
Book a free discovery call to openly discuss where your health and wellbeing is at right now, and where you want it to be. Our conversation is completely confidential and is a safe space for you to be open and honest, without any judgement.
Sources for Further Reading:
McEwen, B. S., & Sapolsky, R. M. (1995). Stress and cognitive function. Current Opinion in Neurobiology, 5(2), 205-216.
Chrousos, G. P. (2009). Stress and disorders of the stress system. Nature Reviews Endocrinology, 5(7), 374-381.
Selye, H. (1976). The Stress of Life (Rev. ed.). New York: McGraw-Hill.
Thoma, M. V., LaMarca, K., & Marks, D. R. (2013). The effects of mindfulness-based interventions on cortisol. Health Psychology Review, 7(1), 89-107.
Rosenkranz, M. A., et al. (2013). Mindful attention reduces neural and autonomic responses to stress. Biological Psychology, 89(1), 16-25.
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