Holistic Stress Management for Women: Simple Tips to Reduce Stress Naturally
When you hear someone say, “Reduce your stress,” your first thought might be, “Easier said than done!” For busy women and mothers, managing stress is no easy task—between work, family, and personal responsibilities, stress often feels like a permanent part of life. The good news? It doesn’t have to be! You don’t have to make big changes to drastically reduce stress. Small, manageable changes can lower stress over time and transform your physical, mental and emotional well-being.
The Science Behind Stress and Cortisol
You may have heard the saying, “All disease starts in the gut.” While around 75% of your immune system does live in your gut, stress is often the root cause of many health issues. Stress isn’t just about feeling frazzled or overwhelmed—it’s anything, seen or unseen, that causes an imbalance in your body.
Stress Has Many Sources:
Mental or Emotional Stress: Feeling overwhelmed by work, juggling tasks, or dealing with difficult relationships.
Physical Stress: Experiencing an injury, exposure to toxins, poor food choices, or struggling with hormonal imbalances.
As women, we face unique stressors, from monthly cycles to life transitions like menopause. More women than ever are dealing with hormone-related stress.
How Stress Affects Women’s Hormones: The Role of Cortisol
When your body experiences stress, it produces cortisol, the "stress hormone." Cortisol plays a critical role in your body’s balance and it is healthy at normal levels. Healthy levels help regulate your circadian rhythm and they are also used when your body needs to react to something outside the body that might cause you harm… it triggers your fight or flight response.
However, when you’re under constant stress, cortisol stays high, leading to problems like weight gain, blood sugar imbalances, poor sleep, and weakened immunity.
Elevated cortisol also disrupts your sex hormones, making you feel tired and drained, no matter how much sleep you get. This imbalance can affect everything from your mood to your energy levels, which is why stress management is crucial—it helps restore balance and vitality.
Why Stress is a Top Concern for Me as a Holistic Health Coach
As a holistic health coach, I’ve seen firsthand how stress negatively impacts my clients—especially busy women and mothers. When you're constantly giving to others, whether it’s managing a household, caring for children, or excelling in your career (likely both), your own health can easily fall to the bottom of the list.
But here's the truth: unmanaged stress can affect every part of your life, from your digestion and sleep to your energy and mood. Stress isn’t just emotional—it impacts your hormones, immune system, and even your ability to maintain a healthy weight. That’s why addressing stress is a top priority in my work with clients. It’s the foundation for making meaningful, lasting improvements in your overall well-being.
Practical Stress Relief Tips for Busy Women
Managing stress doesn’t have to mean a complete lifestyle overhaul. Start with these simple, actionable steps that are perfect for busy women and mothers:
Identify Your Stress Triggers
Is it your job, relationships, financial worries, or something else? You can’t manage stress without knowing where it’s coming from.Set Boundaries
Say “no” to things that drain you or bring unnecessary stress. For busy women, this could mean delegating tasks or saying no to non-essential commitments.Create Small Moments of Calm
Take a five-minute break for deep breathing, stretch, or a short walk outside to lower cortisol levels and reset during stressful moments.Practice Gratitude
Shifting your focus to what you’re grateful for helps reframe your mindset and reduce stress. Take just one minute each day to list three things you’re thankful for.
Additional Stress Management Tips for Mothers
For women who are constantly on the go, here are a few more practical ways to manage stress without adding more to your plate:
Simplify Your Mornings
Mornings set the tone for your day. Reduce stress by preparing the night before: lay out your clothes, prep breakfast, and organize what you’ll need. Small adjustments can make a big difference.Incorporate Mini Self-Care Moments
Self-care doesn’t need to be time-consuming. Take small breaks throughout the day—whether it’s sipping your favorite tea, listening to music, or reading a few pages of a book—to recharge.Use “Mindful Moments”
Practice mindfulness even in small moments, such as during your commute, waiting in line, or doing housework. Focus on your breath or practice grounding techniques to stay centered.Ask for Help When Needed
Recognize that you don’t have to do it all. Asking for help doesn’t make you less capable—it makes you human. Whether it’s help with childcare or outsourcing tasks, giving yourself breathing room can alleviate a lot of stress.Let Go of Perfection
For my mom’s out there remember the saying “It takes a village”. Raising children, especially today is hard and you often times don’t have the help that previous generations received. Try to be easy on yourself and realize that you are not a village, you are just one person and you are doing the best that you can!
Reflection: What Are Your Stress Triggers?
Set aside 15 minutes to reflect on what causes stress in your life. Stress can be hidden, so take time to identify what drains your energy—whether it’s an obvious issue or something subtle. Answer the following questions in a journal or word document:
What are the top 5 things causing stress in your life?
These might include a long commute, chaotic mornings, or poor communication with a loved one.How do these stressors impact your life and energy levels?
Do these stressors keep you awake at night? Take time away from more meaningful activities? Feel burdensome, even if they come from something or someone you love?What’s one thing you can do this week to alleviate stress?
Identify one small, actionable step to reduce a specific stressor, and schedule time this week to put it into practice.
Conclusion
Stress is inevitable, but how you manage it can make a world of difference to your health and energy levels. By identifying your stressors, setting boundaries, and making small adjustments, you’re already on your way to feeling more balanced. Remember, this is a journey—and today is just the first step.
