Stress has become unwelcome in many women's lives, creeping into their daily routines, whispering anxieties, and messing with essential functions such as sleep and digestion.

But what if we could reframe stress as an enemy and a potential ally?

Understanding the impact of stress on our minds and bodies is the first step toward harnessing its energy and finding balance in our hectic world.

This article dives into the mechanisms of stress hormones and their extensive negative impact on our health, common causes and symptoms of chronic stress and "burnout" to look out for, and practical steps to help you relax and cope more effectively. 

You'll learn that not all stress is bad and how better to manage your mind-body connection, schedule, and priorities to support your health.

Understanding Stress Hormones

Does it feel like almost everyone is always running around feeling super frantic and stressed? That's because the majority are! In the United States alone, over 55% of adults report feeling stressed many days, with money and work-related stresses being primary contributors.

"Stress" can mean many different things to different people, whether feeling overwhelmed by a packed schedule, struggling to balance family life with work obligations, or "running on fumes" while trying to keep up with multiple demands, even when faced with exhaustion and anxiety.

From a biological standpoint, stress involves a cascade of physiological responses, primarily governed by hormones like cortisol and adrenaline, also known as "stress hormones." 

The adrenal glands release cortisol in response to perceived threats or stressors. It mobilizes energy reserves by increasing glucose (or sugar) levels in the bloodstream. Essentially, when your body thinks you're being threatened, it ramps up cortisol production to improve brain function and your ability to "fight or flee" while suppressing non-essential bodily functions, such as digestion. 

Adrenaline is another stress hormone that complements cortisol's effects. Stress rapidly increases heart rate, blood pressure, and energy levels to prepare the body for action.

As you can see, stress hormones aim to keep you alive and functioning, providing a manageable degree of motivation to grow, learn, and adapt to new situations. 

However, when levels of these hormones remain elevated for long periods—far beyond the time needed to help you survive in acute situations—it can lead to serious health problems.

Dangers of Excess Stress Hormones

In any of these situations below, your body is likely to release lots of cortisol and adrenaline:

• Facing a tight work deadline, an important presentation, or preparing for a difficult exam

• Experiencing financial difficulties or unexpected expenses that lead to anxiety

• Going through relationship conflicts or breakups

• Receiving criticism or negative feedback

• Feeling overwhelmed by multiple responsibilities, especially if you don't have much support

• Not getting to tend to your health, such as by skipping meals and lacking sleep

• Anticipating a difficult conversation or confrontation

• Dealing with a family crisis or illness, or even ongoing family conflicts

• Navigating significant life changes, like moving, changing jobs, or having a baby

• Confronting a phobia or fear, whether suddenly or gradually (such as in therapy)

• Even "silly," everyday things like encountering unexpected traffic or travel delays

Do these types of events take place often in your life? Do you regularly feel pressure, overwhelm, exhaustion, or a sense of life being out of your control? If so, you're likely experiencing chronic stress!

Here's the problem: a busy, productive lifestyle might result in you accomplishing a lot and even gaining success in your career. But it can come at a cost if it's not balanced with downtime, rest, and relaxation.

Stress activates the sympathetic-adreno-medullar (SAM), hypothalamic-pituitary-adrenal (HPA), and immune systems, meaning it significantly affects nearly all aspects of well-being. For instance, chronic elevation of cortisol and adrenaline can weaken the immune system, disrupt digestion, impair cognitive function, and interfere with sleep patterns. 

Moreover, sustained high levels of cortisol are linked to conditions such as hypertension, obesity (especially in the belly area), insulin resistance, and cardiovascular disease. 

Adrenaline, though essential for short-term alertness, can also contribute to chronic anxiety, palpitations, and irritability when continuously elevated.

Do You Recognize These Symptoms Caused by Stress?

The symptoms of chronic stress are varied and can affect both physical and mental health. 

People experiencing chronic stress tend to deal with symptoms such as: 

• Feeling tired despite adequate rest or struggling to sleep well

• Digestive issues like irritable bowel syndrome (IBS), abdominal pain, bloating, and changes in bowel habits

• Tension headaches and muscle stiffness

• Anxiety, depression, mood swings

• Cravings for junk food and a "big appetite"

• Brain fog and trouble concentrating

• High blood pressure and an increased risk of heart disease

• Higher risk for weight gain and obesity

• Hormonal imbalances, such as changes in libido and irregular menstrual cycles

Tips for Managing Stress and Promoting Relaxation

Now that you know where stress tends to come from and how it manifests in your body, let's discuss what to do about it:

1. Identify Your Stressors and Triggers:  It's hard to fix what you don't understand, so you should identify what is causing you to feel stressed, whether it's certain people, responsibilities, or habits.

Understanding the sources of stress in your life is the first step to getting a handle on it. Ask yourself if any of these risk factors of chronic stress apply to you:

• Stressful work environment: High-pressure jobs, long hours, job insecurity, and lack of control over tasks and your schedule?

• Financial stress: Economic instability, debt, and financial worries?

• Traumatic experiences: Past trauma, whether physical, emotional, or psychological?

• Health challenges: Chronic illnesses, pain conditions, and caregiving responsibilities that drain you?

Try writing down your experiences with the stressors above in a journal. Look for patterns and significant sources of stress in your life, which will indicate where you need to direct your energy most.

2. Get Enough Sleep (& Live in Tune with Your Natural Circadian Rhythms): Getting enough sleep is so crucial when faced with a demanding lifestyle! Sleep helps you recover from the day, supports hormonal and metabolic health, and "recharges your batteries," so to speak.

• Aim for 7-9 hours of uninterrupted sleep each night, practicing good sleep hygiene habits such as creating a comfortable sleep environment, limiting caffeine and alcohol intake, and avoiding stimulating activities close to bedtime.

• To improve sleep quality and overall resilience to stress, focus on aligning your daily routines with natural biological rhythms. For example, wake up with the sun (or soon after) and wind down with the sunset. Sunlight exposure and exercise during the daytime and dim lighting in your home at night (such as amber light) also help.

• Establish consistent sleep and wake times to train your body to relax and sleep more easily.

• Try incorporating relaxation techniques before bedtime, such as journaling, yoga, meditation, or a body scan.

• Minimize exposure to bright screens and artificial light in the evening to promote restful sleep.

3. Reduce Screen Time and Social Media Use: Excessive screen time, particularly on smartphones and computers, can contribute to stress and deplete your energy.

Set boundaries for screen use, take regular breaks, and try to do more "offline" activities that you enjoy, which will help you relax and connect with others. These include walks or hikes outside, time spent in nature, socializing, or other hobbies.

Additionally, consider if social media use is contributing to your high stress levels or causing you to feel insecure or "not good enough."

A great deal of research now suggests that lots of social media use can worsen mental health, especially in women and teenagers, so be mindful about putting a limit on your scrolling (or consider taking a break completely).

4. Practice Breathwork and Meditation: 

Deep breathing exercises, meditation, and mindfulness practices can all activate the body's relaxation response. 

These tools help lower cortisol levels, improve self-awareness and decision-making, and promote emotional balance.

Find a time each day to do at least a short mind-body exercise, such as a daily mindfulness session or a guided meditation practice. Yoga and deep breathing exercises are also great options.

5. Exercise (That You Enjoy!): 

Exercise is a potent stress reliever because it naturally promotes the release of endorphins (natural mood elevators) and reduces levels of stress hormones. A bonus: it has no side effects (usually), you can do it for free at home or outdoors, and it improves your health in many ways.

Find activities you enjoy and can stick with, such as walking, yoga, swimming, or dancing. To reap the most mental and physical benefits, aim to exercise for at least 30 minutes most days of the week. This amount has even been shown to defend against depression, just like some medications!

6. Try Herbal Support with Adaptogens: 

Adaptogenic herbs like ashwagandha, rhodiola, and holy basil have traditionally supported the body's response to stress and promoted better balance (or homeostasis) and resilience. 

Consider incorporating adaptogen supplements or teas into your daily routine based on your needs, such as help with sleep, focusing, or relaxing. For example, ashwagandha is an excellent option if you have high cortisol, Rhodiola can support cognitive function and energy, and holy basil can support immune function when stressed.

Follow recommended dosages on the products you purchase or consult with a healthcare provider if you have underlying health conditions or are taking medications to ensure herbs are safe.

7. Harness the Power of Good Stress:

Good stress, also known as "eustress," is a positive form of stress that can motivate, focus, and energize us.

Unlike distress, which can be harmful, eustress is typically short-term and associated with feelings of excitement, accomplishment, and growth. It usually involves meaningful life events, like starting a new job or getting married.

We can benefit from good stress because it can:

• Improve our performance and productivity

• Boost cognitive function, such as by improving memory and decision-making skills

• Promote personal growth by pushing us out of our comfort zones

• Increase resilience, preparing us to handle more significant challenges in the future.

Essentially, welcoming good stress into our lives allows us to expand and mature; therefore, we don't necessarily need to fear all forms of stress and feel powerless.

Key Takeaways on Coping With Stress to Avoid Its Negative Impact

• It's nearly impossible to avoid all types of stress. However, you can still make an effort to cultivate resilience and your ability to cope with it, which can drastically improve your health and quality of life.

• Prioritize self-care, adopt healthy sleep and exercise habits, meditate, try herbs, and seek support when needed.