STRESS - What can we do?

Let’s Talk Stress Management: The Science Behind What Actually Works

Hey friends, today I want to dive into something that is probably the biggest culprit behind a lot of the things we feel and experience in life: stress. And no, I’m not just talking about the daily hustle and bustle of life (although, yeah, that’s part of it). I’m talking about how stress impacts our physical and mental well-being, and—most importantly—what we can actually do about it, based on science.

Listen, I know it’s easy to throw around “reduce your stress” like it’s some simple fix, but managing stress isn’t just about lighting a candle and breathing deeply. There’s actual research behind what works, and it’s time to dig into the science of stress management so we can do something real about it.

What Happens When We’re Stressed?

Before we talk about how to manage stress, let’s quickly break down what stress actually does to our bodies. When we experience stress—whether it’s mental, emotional, or physical—our bodies release a cascade of hormones, most notably cortisol (your body’s primary stress hormone) and adrenaline. These are the hormones that trigger your fight-or-flight response, and they’re meant to be helpful in short bursts.

The problem is, most of us are in a constant state of heightened stress. When cortisol levels stay elevated for too long, it starts to mess with everything. Long-term stress has been linked to a ton of serious health issues, from cardiovascular disease (hello, heart problems) to digestive issues, impaired immune function, chronic pain, and even mental health conditions like anxiety and depression. And let's not forget how stress plays a role in the development of things like metabolic syndrome—which includes high blood pressure, high blood sugar, and abnormal cholesterol levels.

So, yeah, stress isn’t just a “feeling”—it’s affecting your body on a cellular level.

How Can We Manage It?

Now that we know stress isn’t something we can just push aside or ignore, let’s talk about what the research says is actually effective when it comes to managing it.

1. Deep Breathing (But Not Just Any Breathing)

There’s a lot of chatter about deep breathing, but I’m not just talking about the generic “breathe deeply to calm down” advice. There’s a very specific technique backed by science called diaphragmatic breathing (aka, “deep belly breathing”).

When you take a deep breath into your diaphragm (not just your chest), it stimulates your parasympathetic nervous system (PSNS)—this is the part of your nervous system that controls your “rest and digest” functions. By activating the PSNS, you’re directly counteracting the fight-or-flight response that’s triggered during stress. This is a physiological response, not just “mind over matter.”

Research shows that diaphragmatic breathing can lower cortisol levels and reduce blood pressure, improving both your short- and long-term stress response. And if you really want to get fancy, practices like box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) have been shown to activate the prefrontal cortex, which is responsible for things like emotional regulation and decision-making.

2. Exercise: Not Just for the Body, But for the Brain

It’s not news that exercise is one of the best ways to manage stress—but the mechanisms behind why exercise works are pretty fascinating. Regular physical activity, particularly aerobic exercise (like running, cycling, or swimming), has been shown to reduce cortisol levels, improve mood, and increase the production of endorphins—your brain's natural feel-good chemicals.

But here’s the kicker: Exercise also has an impact on your brain’s neuroplasticity—the ability of your brain to adapt and form new neural connections. This means exercise literally makes your brain more resilient to stress over time. So, while you’re boosting your body’s strength and endurance, you’re also improving your brain’s ability to handle future stressors.

And if you’re someone who thinks, “But I hate running!”—don’t stress (pun intended). Studies have shown that even moderate-intensity activities like walking or yoga can help manage stress, especially when practiced regularly.

3. Mindfulness Meditation (Yep, The Science is Real)

Meditation isn’t just a trend, y’all—it’s backed by a ton of research. Mindfulness-based stress reduction (MBSR) has been studied extensively, and the results are clear: It works. Regular mindfulness meditation can reduce the neural markers of stress, lower cortisol levels, and even increase the thickness of the prefrontal cortex (the brain region involved in regulating emotions and executive functions).

The beauty of mindfulness is that it helps you focus on the present moment, which directly counteracts the tendency to ruminate over past events or future worries—two big contributors to stress. By training your brain to stay in the moment, you’re improving its ability to handle stress in the future. Plus, mindfulness enhances emotional regulation, helping you feel less overwhelmed when life gets chaotic.

If you’ve been curious about trying mindfulness, don’t get discouraged thinking it requires hours of deep focus. Research shows that even short, daily sessions (10-20 minutes) can make a significant difference in how you handle stress.

4. Social Support: Your Stress Buffer

If you’ve ever vented to a friend or shared your frustrations with someone close to you and felt an immediate sense of relief, it’s not just in your head. Social support is critical in managing stress, and research backs it up. Having a strong social network can help reduce cortisol levels, buffer against the physiological effects of stress, and even promote oxytocin release (which is often called the “bonding hormone” or “cuddle hormone”).

Studies have shown that people who have close relationships tend to cope with stress more effectively and experience less psychological distress. So, if you’re feeling stressed, don’t isolate yourself—reach out to a friend, family member, or even a therapist. Just talking about your stress can help lower its impact on your body and mind.

5. Sleep: The Ultimate Stress Reset Button

Listen, if there’s one thing I want you to take away from this post, it’s this: You cannot manage stress effectively if you’re not sleeping well. Period. Chronic stress and poor sleep are linked, and it’s a vicious cycle. Stress messes with your sleep, and poor sleep makes you more susceptible to stress. It’s like a loop that keeps feeding itself.

Here’s the deal: When you get adequate, restorative sleep, your body has the chance to reset its stress response. Studies show that even just one night of poor sleep can increase cortisol levels the next day, making it harder to cope with stress. On the flip side, getting 7-9 hours of quality sleep each night can help restore balance to your hormones and help your body recover from stress!

The Bottom Line

Stress isn’t something we can just “wish away,” but there are definitely evidence-based tools we can use to manage it more effectively. Whether it’s deep breathing, exercise, meditation, social support, or prioritizing sleep, the key is consistency. We can’t expect to undo years of stress in a day, but with the right strategies, we can start to shift our bodies and minds into a place where stress doesn’t have as much of a hold on us.

So, if you're feeling overwhelmed, don’t ignore it—take action. Your body (and brain) will thank you.

Much love,
Dr. Kira