De-stress in 2026: Simple strategies that work
Stress isn't just a feeling – it's a full-body experience that can affect your digestion, sleep, metabolism, and hormones.
Many of us are navigating packed schedules, endless notifications, and a world that never seems to slow down. A world that feels upside down.
Add in hormonal shifts during midlife, and your body's stress response can go into overdrive in ways that can seem impossible to manage.
Sure, you can't always control what's thrown at us. But you can control how you support your body and mind through it all.
The good news? You don't need drastic changes to feel better.
Check out these simple, doable right now strategies that can make a meaningful difference in how you handle and relate to stress:
1. Eat a balanced breakfast
I know… you’ve heard it 1,000 times! But starting your day with a balance of protein, fiber, and healthy fats sets you up for stable blood sugar the rest of the day. Skipping breakfast or going high-carb – think bagel or instant oats – can cause blood sugar to spike, then fall, aggravating your body’s stress response.
Try this formula: 20-30g protein + healthy fat + fiber-rich carbs
Examples:
2-3 eggs scrambled + avocado + seedy crackers
Plain Greek yogurt + walnuts + chia seeds + berries
Protein smoothie with nut butter + leafy greens
2. Breathe deeply
When you pause and breathe deeply, even for a few minutes, you can shift your nervous system out of fight-or-flight and into rest-and-digest mode. Box breathing is a great tool to help calm the nervous system: Inhale through your nose and into your low belly for 4 counts, hold for 4, exhale by mouth for 4, then hold for 4. Repeat several times.
3. Practice mindful eating
If stressed before eating, take some deep breaths (see above) before diving in. Notice the colors and aromas. Then proceed slowly and chew thoroughly, putting your fork down between bites. When you eat in a relaxed state, your body can better break down and absorb nutrients. Eating while stressed or rushed can lead to bloating or gas pains.
4. Move your body, but don’t overdo it
Gentle movement like walking, yoga, or stretching may help to lower cortisol, a key stress hormone. Intense exercise is great for fitness, but often not the best option when your nervous system is in overdrive. Listen to your body – it has so much wisdom to offer!
5. Prioritize sleep
Your body repairs and resets during sleep—so it’s key for helping you manage stress. Aim for 7-9 hours each night. To support sleep, create a calming bedtime routine. Dim the lights in the few hours before bed and avoid screens if possible, especially near your face. Support sleep by taking short walks early in the day, to get sun in your eyes and on your face.
6. Set boundaries
Say “no” to things that drain you. Protect your time and energy for things most important to you. This is especially important for women in midlife who are often juggling work, family pressures and changing biology. You can't pour from an empty cup.
7. Add gentle stress (& sleep) supports
This is often where my clients want to start to reduce stress. But I encourage you to make some changes above first. You may not need any supplemental help! That said, some herbals and nutrients may indeed help with stress, such as ashwagandha, magnesium or CBD. Talk to a health practitioner (like me!) about what might work for you.
8. Seek connection & support
Make time to do what you enjoy, and to spend time with the people you enjoy most. This does wonders for our nervous system, especially when we can laugh and be silly. If you don’t already, consider mental health therapy. Please ask me if you’d like a referral.
As you think about ways to reduce or manage your stress, start with one or two small steps from the suggestions above. Small, consistent changes add up. As changes become more routine, add in another small step.
Ready for personalized support? Book a call here. I can’t wait to meet (or reconnect with) you!
