Building Stress Resiliency in a World That Never Stops

How to support your nervous system without stressing yourself out even more.

Stress is the silent killer of our generation. If I had the time (and space!), I could write an entire book about how the system we live in constantly pushes us toward burnout: the pressure to be productive 24/7, the endless notifications, the comparison game on social media, corporate America, wealth inequality, the list goes on and on. Our modern world isn’t exactly built with our nervous systems in mind. And most of us are walking around stuck in survival mode without even realizing it.

Stress isn’t just an emotional response — it’s a full-body experience. It tightens your chest, steals your breath, fogs up your brain. Your body isn’t meant to stay in that heightened state for long. But the way society is set up? It’s so easy to get stuck there.

We wake up after five hours of sleep, chug coffee, rush out the door, and power through our days without a second to pause. By the time we get home, our bodies are still bracing for the next thing to go wrong. The cycle repeats, day after day. It’s no wonder so many of us feel fried, frazzled, and disconnected.

What Does Chronic Stress Feel Like?

If you’ve ever felt like you’re constantly “on edge,” it’s not just in your head. Chronic stress can look like:

• Feeling wired but tired at night

• Waking up in the middle of the night with your mind racing

• Tossing and turning all night long

• Digestive issues (hello bloating and stomach pain!)

• Constant fatigue, no matter how much you sleep

• Irritability or being quick to snap

• That vague sense of overwhelm that never really goes away

• Tense muscles

• Frequent yawning (yes that's a stress response!)

The Root of the Problem

Here’s the thing: our bodies evolved in a totally different environment than the one we live in now. Thousands of years ago, stress meant running from a predator or surviving harsh conditions — acute, short-term threats. But today? Stress is constant. Deadlines, bills, endless to-do lists, financial stress and pressure, societal expectations. Your body doesn’t know the difference between an angry email and a life-or-death situation, so it reacts the same way by putting out the same stress hormones to combat it.

And it’s not just the pace of modern life. It’s also our disconnection from the things that truly nourish us. Think about it: when was the last time you spent a full day outside, completely unplugged? Or shared a meal with people you love, without distractions? And even if you can recall when that was — were you able to do it fully guilt free or without thinking about all the things you’d have to get back to after?

We’ve moved so far from nature and community — the very things that used to ground us. I remember with so much clarity the first time I visited Sequoia National Forest. If you’ve never been, this forest in California has the largest (width-wise) trees. It’s truly a breath taking experience walking through the forest, sitting amongst these giants, and just taking in the beauty of the Earth. The air felt different there — cool, quiet, and humbling. It’s as if time slows down in their presence. You can’t help but feel small, not in an insignificant way, but in a way that reminds you how vast, ancient, and wise Mother Earth truly is. These trees have witnessed millennia — storms, fires, and countless generations of life passing below their towering branches.

Being in their presence shifts something inside you. The wisdom of these ancient beings reminds us that life ebbs and flows, that nature persists and heals, and that we too are part of this grand cycle. Standing there, you’re reminded of the depth of the Earth’s wisdom and its resilience — a mirror for what we, as humans, can strive for in our own lives. The sequoias show us the power of rootedness, patience, and survival through even the harshest conditions. They remind us to slow down, take a breath, and ground ourselves in the present. These trees don’t rush, yet they thrive.

And while we can’t pack up and go live in a forest (tempting as it sounds), we can start to make small changes that bring us back to balance.

Finding Resiliency in Daily Life

Building stress resiliency isn’t about erasing stress (because that’s impossible). It’s about teaching your body how to recover from it. And that doesn’t mean forcing yourself into habits you think you should be doing. If I had a dollar for every time someone told me to meditate, I’d be rich and I could afford to run off to the forest and live life off-grid.

It’s about finding what truly works for you. The little things that bring you joy, calm, and a sense of grounding.

For me? It’s reading a good book on my couch. Cooking up a new recipe with my favorite playlist on blast. Sitting in the sun with my dog, Olive, and letting my mind wander. Going on a hike with Chris and keeping our phones on DND. Those are the things that make my nervous system sigh with relief. Those are the little moments that spark joy throughout my day and let me nervous system take a beat.

The Science of Resiliency

Stress resiliency isn’t just a woo-woo concept — it’s backed by science. When we engage in practices that calm our nervous system, we shift out of “fight or flight” mode and into “rest and digest.” It’s like pressing the reset button for your body.

Here are some evidence-backed ways to start:

1. Breathe Deeply
   Stress makes us breathe shallowly, which tells the body we’re in danger. Deep belly breaths (inhale for 4, hold for 4, exhale for 4) signal safety and calm. Place your hand on your abdomen and really feel your belly expand with each breath. This expansion pushes on the diaphragm, stimulating the vagus nerve, which helps pull us out of the fight or flight mode.

2. Spend Time in Nature
   Research shows that just 20 minutes outside can reduce cortisol levels. Whether it’s a walk, a hike, or just sitting under a tree, nature has a way of restoring us.

3. Move Mindfully
   Exercise is amazing for stress relief, but pushing too hard can have the opposite effect. Balance high-intensity workouts with restorative movement like yoga, pilates, or stretching. Listen to your body’s cue. Instead of cutting your sleep short to go to HIIT class that leaves you drained, try opting for lower resistance workouts and long walks after work instead.

4. Find Joy in Rituals
   Light a candle. Make tea. Write in a journal. Pick up a coloring book. Rewatch your comfort show. Small, mindful rituals can anchor you when life feels chaotic.

5. Reconnect With Others
   Isolation feeds stress. Call a friend, spend time with family, or join a community that aligns with your values. Human connection is one of the most powerful stress-busters out there and in today’s society a lot of us are lacking community. Historically, we lived in tribes where we could lean on one another for support. Now, it feels like it’s every man for themselves.

6. Nourish Your Body
   Skipping meals or eating junk can amplify stress. Focus on balanced meals with protein, healthy fats, and fiber to keep your blood sugar stable and your mood steady.

The Power of Adaptogens

If stress is the storm, then adaptogenic herbs are the steadying hand guiding the ship. They remind us of nature’s quiet wisdom — the way Mother Earth provides exactly what we need to heal. For centuries, these plants have been used in traditional medicine to support the body’s ability to adapt to stress in order to restore a sense of balance and calm in the face of life’s inevitable chaos.

Adaptogens are a key way to support your nervous system - they help strengthen its resilience over time. Think of them as allies for your nervous system, gently helping you recalibrate whether you’re stuck in overdrive or teetering on the edge of burnout. They support the delicate dance of the hypothalamic-pituitary-adrenal (HPA) axis, modulating cortisol and bringing the body back into harmony.

You can think of adaptogens as a way to give your body extra tools in its toolkit to help face the inevitable stressors in life. In my practice, I often find my patients sharing with me that although their level of stress hasn’t changed they feel as though those very same stressors don’t impact them as much as before. They feel more well equipped to handle them, less thrown into chaos.

Examples of some common adaptogens include:

• Ashwagandha: known for its grounding energy, ashwagandha has been cherished in Ayurvedic medicine for centuries. It’s ideal when stress leaves you feeling anxious, overworked, or exhausted. Therapeutic doses range from 300-600mg daily of a standardized extract (containing 5% withanolides).

• Rhodiola Rosea: this herb is perfect for when you’re feeling absolutely burnt to a crisp from stress. Often nicknamed the “energy reboot”, Rhodiola is especially helpful for combating fatigue and improving focus. Therapeutic doses range from 100-300mg daily of a standardized extract (3% rosavins and 1% salidroside).

• Holy Basil (Tulsi): like a warm hug for your frazzled nerves - this is the plant equivalent of a cozy cup of tea on a rainy day while you watch your favorite comfort show. It’s used to promote a sense of calm and clarity while uplifting the spirit. Therapeutic doses can vary, but most studies use 300-500mg daily of a standardized extract.

• Eleuthero (Siberian Ginseng): if you’re feeling wiped out from long term stress, Eleuthero is your go to. It’s known to enhance stamina and immunity, making it perfect for those who feel like they are operating on 0. Therapeutic doses are typically 300-1200mg daily.

• Reishi Mushroom: reishi isn’t just an adaptogen — it’s also deeply nourishing to the immune system. Known as the “mushroom of immortality,” it’s great for promoting restful sleep and balancing the nervous system. Therapeutic doses are typically 1-3g of powdered extract daily. I also use Reishi in my practice for those struggling with androgenic acne!

Adaptogens are not a quick fix, but they shine with consistent use over time. One of the biggest user errors I see when it comes to adaptogens is people will take them a few times during times of high stress and won’t notice an impact then discontinue. Adaptogens take time to really see the noticeable changes in stress! I find 4-8 weeks to be the sweet spot for seeing patterns shift and always advise to rotate between adaptogens every 12 weeks so that your body doesn’t become desensitized to a specific herb.

A Gentle Reminder

You don’t have to have it all figured out. You don’t have to do all the things. Just start small. Take one step toward something that feels good, grounding, or joyful. Stress resiliency is a practice — a way of gently guiding yourself back to balance, again and again. It’s not about perfection; it’s about progress.

Give yourself permission to rest, to play, to reconnect. The world will keep spinning. Your job isn’t to keep up with it — it’s to find your own rhythm within it.

What’s one small thing you can do today to support your nervous system? Hit reply and let me know—I’d love to hear from you.