Stress Management 101: Understanding Stress, Cortisol, and Your Nervous System

Your Stress Response System: Fight, Flight, Freeze, or Fawn

The body’s autonomic nervous system (ANS) regulates stress responses and operates in two main modes:

🔹 Sympathetic Nervous System (Fight or Flight) – This system is activated during stress. It releases adrenaline and cortisol, increasing heart rate and alertness to handle threats. If stress remains unresolved, it can lead to chronic tension, poor sleep, and burnout.

🔹 Parasympathetic Nervous System (Rest and Digest) – This is the recovery mode, helping the body relax, repair, and restore. It slows heart rate, enhances digestion, and promotes feelings of calm and safety.

Long-term stress can trap the body in “fight or flight” mode, leading to chronic fatigue, anxiety, and difficulty concentrating. Some people also experience “freeze” (emotional shutdown) or “fawn” (people-pleasing behaviors) in response to stress.

How Chronic Stress Impacts the Body

Prolonged stress disrupts the Hypothalamic-Pituitary-Adrenal (HPA) axis, leading to:

Fatigue & Mood Swings – Anxiety, irritability, or feeling emotionally drained.
Sleep Issues – Trouble falling or staying asleep due to high cortisol at night.
Brain Fog – Difficulty focusing, memory lapses, and mental exhaustion.
Digestive Problems – Bloating, indigestion, and IBS-like symptoms.
Weight Gain – Particularly around the midsection due to cortisol’s effect on metabolism.
Hormonal Imbalances – Exacerbated PMS, hot flashes, or thyroid dysfunction.
Weakened Immunity – Increased susceptibility to colds, infections, or inflammatory conditions.

Foundations of Stress Management

 Sleep Well

Create a nighttime routine – Dim lights, avoid screens 1 hour before bed, and unwind with stretching, journaling, or meditation.
 Morning light exposure – Spend 5–15 minutes in natural light upon waking to regulate cortisol and circadian rhythms.

Nourish Your Body

Prioritize protein – Aim for 20–40g of protein per meal to stabilize blood sugar and energy levels.
Anti-inflammatory foods – Eat leafy greens, fatty fish, nuts, seeds, and berries to support stress resilience.
Stay hydrated – Drink water consistently to reduce fatigue and brain fog.

 Move with Intention

Balance strength training with recovery – Lift weights, but also incorporate yoga, Pilates, or walking to regulate stress.
Try vagus nerve exercises to activate the parasympathetic nervous system:
Box breathing – Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.
Humming or gargling – Stimulates the vagus nerve and promotes relaxation.

Set Boundaries & Prioritize Joy

Say “no” when needed – Reduce commitments that drain energy and increase those that bring fulfillment.
Limit stress triggers – Reduce doomscrolling, caffeine, and exposure to negativity.

Enhance Stress Resilience with Nutrition & Herbs

For High Cortisol (Overactive Stress Response)

Magnolia Bark – Calms the nervous system and lowers cortisol.
Ashwagandha – Adaptogenic herb that helps manage stress and improve sleep.
L-Theanine – Found in green tea, promotes relaxation and mental clarity.

For Low Cortisol (Burnout & Fatigue)

Rhodiola – Supports endurance and mental stamina.
Cordyceps – Boosts energy and immune function.
Eleuthero (Siberian Ginseng) – Enhances stamina and resilience.

Always consult a healthcare professional before introducing new supplements.

Release Stress Stored in the Body

Somatic Therapy & EFT Tapping – Helps release unresolved emotional stress.
Massage & Myofascial Release – Loosens stored tension in muscles.
Movement & Sound Therapy – Dancing, singing, or sound healing to reset the nervous system.

Your Daily Stress Reset Plan

Morning – Box breathing + light movement (walk or stretching).
Midday – Hydration + 5-minute check-in (Are you breathing deeply? Are you holding tension?).
Evening – Digital detox, journaling, or deep breathing to wind down.

By making small daily shifts, you can rewire your stress response, improve energy levels, and build long-term resilience. Stress is inevitable—but how you respond to it shapes your well-being.