Stress: The Silent Saboteur
Feel like you’re going to explode from constantly being “on”—like your brain is juggling a thousand flames? Yep, been there… over and over again. Solidarity, my friend.
The bummer? Stress impacts more than just our aching heads. It tightens muscles, messes with digestion, disrupts sleep, and cannibalizes the immune system. The good news? There are effective ways to calm the chaos that don’t involve hiding under a blanket or fleeing to Fiji (tempting as that sounds).
By understanding how stress works in your body and learning how to combat its effects, you can take control, feel better, and start living a more balanced life.
The HPA Axis: Stress Command Center
When your brain senses stress, the HPA axis (hypothalamus, pituitary gland, and adrenal glands) springs into action. This system triggers a hormone cascade, with cortisol taking center stage.
Cortisol is your body’s emergency responder, mobilizing energy and shutting down non-essential processes so you can handle immediate threats. This works well for short bursts—like grabbing a puke bucket for your kid or meeting a last-minute work deadline. But when stress becomes chronic, the HPA axis gets stuck in overdrive.
Constantly high cortisol levels lead to cortisol resistance, where your body stops responding properly. Over time, this disrupts the HPA axis, causing fatigue, brain fog, digestive woes, stubborn weight gain, and the feeling that your body is running on fumes.
Stress also wreaks havoc on the gut-brain axis, the communication network between your central nervous system and gastrointestinal tract. This disruption causes bloating, constipation, and indigestion, as stress alters gut motility and increases inflammation.
The immune system also takes a hit. Chronic stress suppresses the lymphatic system, reducing its ability to flush toxins and fend off infections. Over time, this weakens your defenses, making you more vulnerable to illness. Personally, I believe years of chronic stress significantly contributed to my colorectal cancer diagnosis.
Taming the Beast: Breathwork, Journaling, and Lifestyle Tweaks
Breathwork: Calm Stress at the Source
Controlled breathing activates the parasympathetic nervous system—the “rest and digest” mode that counteracts “fight or flight.” Regular practice can lower blood pressure, improve heart health, and reduce inflammation.
Try this:
Inhale for 4 counts, hold for 4 counts, exhale for 6 counts.
Do this 4 times a day: in the shower, in the car, before meals, and at bedtime.
Stick with it—this simple practice supports digestion, balances hormones, and calms the mind.
Journaling: Write It Out, Let It Go
Journaling isn’t just for angsty teens—it’s a proven stress-relief tool. By writing down your thoughts, you process emotions, reframe negativity, and gain perspective.
Key tips for journaling:
Write about what’s bothering you to release pent-up emotions.
Reflect on patterns to understand triggers.
Challenge negative self-talk and reframe it positively.
End each entry with 5 things you’re grateful for (e.g., “My coffee was perfect,” “I arrived safely,” “The sun was shining”). Small moments add up.
Nourish Your HPA Axis with Rest and Recovery
Reset an overworked HPA axis with these steps:
Say No: Eliminate unnecessary commitments and give yourself space.
Hydrate: Proper hydration supports your lymphatic system, and up to 75% of Americans are chronically dehydrated—worsening stress effects.
Eat Well: Focus on nutrient-dense, anti-inflammatory foods to fuel recovery.
Commit to Breathwork and Journaling: Give these practices two solid weeks, and let me know how much better you feel.
Stress: The Hidden Health Threat
Chronic stress isn’t just an inconvenience; it’s a driving factor behind major health issues, including heart disease, diabetes, autoimmune conditions, mental health struggles, and even cancer. It’s easy to push stress management to the bottom of your to-do list, but I’ve learned the hard way that ignoring it comes at a high cost.
Your body is the only place you have to live. Take care of it. The world needs you. 💛
