Do you feel like you are failing at managing stress? Most advice out there is wrong.

Myths & Facts about Stress

Myth 1: You just have to shift your mindset.

Stress is not just in your head – it’s in your body and nervous system. While mindset shifts can help, they will only stick if your body feels safe. Stress resilience comes with nourishing foods, breathwork, movement, and deep rest.

Myth 2: Intense exercise helps burn off stress.

Movement is amazing for releasing stress – just don’t overdo it. Intense workouts can worsen exhaustion from stress, especially if you’re already running on empty.

Myth 3: Coffee helps you power through stress.

Not everyone handles caffeine the same way. Too much can overstimulate your stress response and lead to burnout. If you’re relying on coffee to push through exhaustion, your body may be asking for real rest instead.

Myth 4: If you’re not anxious, you’re not stressed.

Stress can show up in all kinds of sneaky ways: things like low energy, brain fog, trouble concentrating, headaches, or digestive upset. Your mind is not necessarily the first place you’ll feel it.

Myth 5: Stress is always bad.

Stress is never fun, but it can be a driving force for personal growth and a motivation to take action on things you may otherwise ignore. Stressing that stress is bad will only make it worse.

Nutrients

If you’re more stressed than usual, your body might be craving these nutrients. When you’re feeling extra stressed, your body is working overtime to keep up.

That means a higher demand for nutrients, like:

• Magnesium – We need magnesium for sleep, relaxation, and muscle recovery. But the more stressed you are, the more magnesium you burn through making you feel even more stressed.
• B Vitamins – We need B vitamins for energy, brain function, and the production of stress hormones. Some studies show that supplementing with B vitamins can actually help people feel less stressed.
• Vitamin C – Your adrenal glands release vitamin C along with stress hormones – and stress increases your demand for it. Since humans can’t make vitamin C, we have to consume it.

Here are some ways to nourish your body when stressed:

• Eat nutrient-dense foods
• Consider high-quality supplements for extra support
• Try adaptogenic herbs, like ashwagandha or rhodiola, to support your stress response

Nutrients are just one piece of the stress puzzle – and no, a handful of supplements won’t make stress disappear. But they may help your body respond better. As we always say at FAIM, working with a functional medicine doctor can help round out the picture of your health and address additional stressors.

Treating Stress

Many doctors won’t ask you about stress, but they should.

Because they don’t have any way to “treat” it. While stress is not treated as a disease, there is a functional medicine toolkit to help your body become more resilient to stress.

If you suspect stress might be affecting your health – but aren’t sure where to start – here are some questions you could ask your practitioner, and remember you’ll get more helpful answers from a holistically minded practitioner.

1. Do I need stress hormone testing? – Stress can disrupt cortisol and DHEA, leaving you feeling wired but tired, exhausted, or constantly on edge. Testing these hormones can show if you need extra support.
2. Could stress be affecting my gut? – The gut-brain connection is a two-way street. Stress can disrupt digestion, and poor gut health can make you less resilient to stress. Functional testing can uncover whether your gut needs targeted support.
3. What nutrients do I need when I’m stressed? – Stress burns through key nutrients like magnesium, B vitamins, and vitamin C, which can lead to brain fog, fatigue, and trouble sleeping. A practitioner trained in nutrition can help you figure out what your body needs.
4. Could stress be affecting my hormones? – Stress hormones interact with other hormonal systems and can worsen issues like PMS, cycle changes, mood swings, and blood sugar swings. A practitioner trained in functional medicine can help make sense of the bigger picture. The point is: Stress is not an isolated experience. It affects your whole body.

Sources of Stress

Stress often comes from trying to control the uncontrollable.

Things you CAN’T control:

• Politics
• Weather
• Economy
• Aging
• Other People

Things you CAN control:

• Your breath
• Your movement
• Your food choices
• Your beverages
• Your thoughts

OR

You can’t control everything, but you can control your next step. So, next time stress creeps in, try this:

1. Notice you feel stressed. – Just pause and recognize what’s going on.
2. Ask: Is this inside or outside my control? – If it’s outside your control, try to let it go, but still move on to step3.
3. Make a plan. – Choose a few things you CAN do (even if the actual stressor is outside your control).

• Can you go for a walk?
• Can you listen to music?
• Can you make a phone call?
• Can you research a solution?

Training your brain to respond to stress in a healthier way takes some practice, but it’s worth it.

Health Tips

There’s a reason why stress and blood sugar crashes can feel the same way. Stress is tricky.

It feels like it comes from the mind, but imbalances in your body can make you feel even more stressed. For example: blood sugar swings.

Blood sugar crashes can spike cortisol, drain your energy, and disrupt your mood and sleep. Some things you can do to keep your blood sugar stable for more stress resilience:

• Start the day with protein & healthy fat (not just sugar!)
• Avoid skipping meals (low blood sugar = cortisol trigger)
• Pair carbs with protein or fiber to slow the glucose spike
• Reduce ultra-processed foods that lead to energy crashes

You can’t control every stressor in life – but you can strengthen your body’s ability to handle stress better.

This vs. That: Herbal Adaptogens

Adaptogens help your body handle stress and its effects.

Two popular adaptogens are Ashwagandha and Rhodiola – so let’s break down the differences:

• Ashwagandha (think ‘calming’)
  • Eases stress & anxiety
  • Supports mood & relaxation
• Rhodiola (think ‘energizing’)
  • Boosts focus & stamina
  • Supports mitochondria & resilience

Quality matters! Herbal supplements aren’t tightly regulated, and not all brands contain what they claim. Also keep in mind that there are potential interactions. If you take medications or have specific health conditions, talk with a practitioner before adding adaptogens.

Afternoon Energy Crash

Tired of the afternoon energy crash?

There could be lots of reasons, but one thing it’s NOT is a caffeine deficiency. Maybe your body is asking for something simple: Movement!

We weren’t meant to sit at desks and computers all day. Even a little bit of movement can combat that slump by promoting circulation, regulating stress hormones, and boosting feel-good chemicals in the brain.

Some ideas:

• Take a 10-minute walk outside
• Stretch or do some desk yoga
• Try 20 bodyweight squats or jumping jacks
• Use a standing desk for part of the afternoon

Mushrooms

When you feel like you’ve exhausted all healthy ways to handle stress, I promise you haven’t.

Did you know some mushrooms help your body handle stress?

Adaptogenic mushrooms like Reishi, Shiitake, Maitake, and Cordyceps support stress resilience, immune function, and energy (and no, these are not the types that make you hallucinate).

Some ways to use adaptogenic mushrooms:

• Fresh or Dried: add to soups, stir-fries, or creative new recipes!
• Powders or Capsules: take as a supplement or mix into smoothies.
• Tea of Coffee: brew as a tea or try mushroom-infused coffee for balanced energy.