Written by Jessica W. - Published on September 19, 2024

Here are some of the common issues I’ve personally dealt with (and I know many of you have too):

As someone who juggles life, career, and everything in between, I know firsthand how stress and anxiety can creep into our daily routines. Between managing deadlines, maintaining a social life, and trying to squeeze in some self-care, it’s no surprise that my body and mind were constantly on edge. But what I didn’t realize was how deeply these stressors were affecting me.

According to my doctor, the constant pressure we put on ourselves can send our bodies into overdrive. When we’re stressed, our bodies release cortisol—often called the “stress hormone”. While it’s helpful in short bursts, prolonged cortisol production can lead to a number of negative effects, including disrupted sleep, increased anxiety, and even physical symptoms like headaches and muscle tension. Essentially, I was stuck in a cycle where stress was feeding more stress, and I just couldn’t seem to break free.

During my visit, the doctor emphasized how critical it is to prioritize not just physical health but mental well-being too. They suggested that my chronic stress was keeping my nervous system in a constant state of “fight or flight,” making it nearly impossible to relax or fall asleep naturally. The key to breaking this cycle? Learning how to engage my body’s parasympathetic nervous system—the system responsible for rest and recovery. One of the most effective ways to do this is through slow, controlled breathing. When done properly, this technique can lower your heart rate, reduce cortisol levels, and signal to your brain that it’s time to calm down.

My doctor also mentioned that many of us, especially those of us juggling demanding careers and personal lives, often overlook the importance of creating a bedtime routine. Without realizing it, we bombard ourselves with stimuli—whether it's staring at our phones or pushing through late-night work sessions—right up until the moment we try to sleep. This not only interrupts our natural circadian rhythm but makes it harder for our bodies to wind down.

The doctor advised me to carve out 30 minutes each evening to disconnect from technology and engage in calming activities, like reading or light stretching. They also mentioned how guided breathing exercises and soothing rhythmic patterns could help my body and mind work together to find relaxation. That’s when I realized I needed something more than just willpower to help me breathe deeply and consistently.