Learn to STRESS Less

You Can Learn to Stress Less

Most women we work with are no strangers to stress. You’re juggling careers, caregiving, bills, health, aging parents, and somehow still expected to smile through it all.

You can’t snap your fingers and make the chaos go away. You can’t cancel your job, eliminate your responsibilities, or make your

hormones behave perfectly overnight.

But here’s what most people don’t realize: How you respond to stress matters just as much – if not more – than the stress itself.

A 20-year study from Penn State found that people who got the most upset by everyday stressors (like traffic or deadlines) were 43% more likely to die early, even if those stressors didn’t happen often.  Not because stress kills you on its own, but because your reaction to it can shape your hormones, your nervous system, and your long-term health.

The Good News?

You can shift your stress response.
And no, it doesn’t take a silent retreat in the mountains.

Just 15 minutes of intentional reflection can begin to rewire how your brain and body interpret stress. It won’t make your problems vanish, but it can change how you carry them.

Here’s how to do it.

1. Reframe: A Stress Exercise Backed by Research

A 2021 study from Griffith University found that when participants were guided to see stress as something they could learn from, not just survive, they experienced powerful changes:

• Better performance
• More resilience
• And most importantly: a greater sense of control

And the most burned-out participants?
They gained the most.

Try This: Your 15-Minute Reset

1. Name your stressors: Write down what’s stressing you out—clearly and honestly. Then ask yourself: What does this stress reveal about what I care about?

“I’m overwhelmed at work because I care about doing a good job.”
“I’m anxious about my health because I want to be here for my family.”

Stress often points to our values. That’s not weakness. That’s meaning.

2. Look at your track record: Think back to a time when stress made you grow stronger. What did it teach you?

“I was scared during that financial crisis, but I learned how to budget and take control.”
“That friendship conflict hurt, but it taught me how to speak up and protect my peace.”
“I survived those long nights with a newborn. If I can do that, I can do this.”

You’ve done hard things before. You’re still here. Let that inform your now.

3. Adjust your response in real time: Practice shifting your internal dialogue:

• Instead of: “I’m freaking out.”
  Try: “My body’s gearing up to handle this.”
• Instead of: “I can’t do this.”
  Try: “I’ve done hard things before. I can do this step by step.”

Pair it with deep breathing, a quick walk, or a moment of stillness. Let your nervous system catch up with your mindset.

2. Build a Stress-Resilient Brain (One Habit at a Time)

You don’t need to be stress-free to be healthy.
You need to be stress-resilient.

Here are small, powerful practices to help rewire your response over time:

–Affirmations:
“Stress is my body preparing me to grow.”
“I can feel discomfort and move forward.”

–Gratitude journaling:
Note one moment where stress led to growth or insight.

–Visualization:
See yourself navigating a challenge with calm, strength, and clarity.

–Mindfulness:
Take 3 deep breaths before reacting. It gives your nervous system space to regulate.

3. Box Breathing: A Simple Tool for Deep Reset

Box breathing (also called four-square breathing) is a powerful technique used to calm the nervous system, regulate stress hormones, and anchor you back into your body — all in under a minute.

Originally used by Navy SEALs to stay calm under pressure, it’s now widely recommended by doctors, therapists, and mindfulness coaches for its ability to reduce anxiety, improve focus, and even support digestion.

Why Box Breathing Works (the Science)

Box breathing activates your parasympathetic nervous system — the “rest and digest” state where:

• Cortisol levels drop
• Blood pressure and heart rate normalize
• Digestion improves
• Your body feels safe enough to heal

This matters because chronic stress is one of the most overlooked disruptors of hormones, metabolism, and gut health. Box breathing helps shift you out of fight-or-flight — and back into flow.

How to Do Box Breathing (4×4 Method)

Step-by-step:

1. Inhale through your nose for 4 counts
2. Hold your breath for 4 counts
3. Exhale slowly through your mouth for 4 counts
4. Hold again for 4 counts

Repeat this cycle 4–6 times (or for 1–2 minutes). That’s it.

You can visualize a square as you go — tracing the breath in your mind like the sides of a box:
⬆️ Inhale
➡️ Hold
⬇️ Exhale
⬅️ Hold

When to Use Box Breathing

• Before meals to support digestion
• In the middle of a “hangry” moment
• When anxiety spikes or sleep feels far away
• During a hot flash or hormonal mood swing
• Before making a decision or speaking your truth
• As a daily practice to retrain your stress response

 

NuBloom’s Takeaway

Your stress is real, and it’s valid.
But it’s not the enemy. The way you meet it can transform everything.

This is where science meets nervous system healing.
It’s not about ignoring stress. It’s about partnering with your biology to process it in a way that supports your hormones, your energy, and your long-term well-being.

You don’t need to fix everything today.
But you can change the story your body is telling itself.

And that’s where healing begins.

References

1. Chiang JJ, Turiano NA, Mroczek DK, Miller GE. Affective reactivity to daily stress and 20-year mortality risk in adults with chronic illness: Findings from the National Study of Daily Experiences. Health Psychol. 2018 Feb;37(2):170–8.
2. Keech JJ, Hagger MS, Hamilton K.Changing stress mindsets with a novel imagery intervention: A randomized controlled trial. Emotion. 2021 Feb;21(1):123–36.

This content is for informational and educational purposes only and is not intended to diagnose, treat, or replace professional medical advice. Always consult your healthcare provider before starting any new supplement, medication, or wellness program. NuBloom provides access to licensed medical professionals through individualized programs, but blog content does not establish a provider-patient relationship. Bloom wisely.