Unexpected short-term stress? I’m the champ. I can rally, respond calmly, and weather the worst of the storm with humor. Just ask my kids about any unexpected accidents or injuries they’ve had. Even they’ve been surprised by how calm I can be.
But my challenge—my weak spot—is the long-term, ongoing kind of stress. My body doesn’t do well weathering that.
And it makes sense… in fact, it’s natural. Cortisol and adrenaline are the stress-response hormones that give you the ability to run, fight, or forage (in the case of famine). But here’s the catch: they were only meant to spike during acute stress—not live on high alert 24/7.
And yet, many of us do live in a constant state of high cortisol. Whether it’s driven by our own high expectations or real-life pressures like financial strain, work deadlines, or family conflict—this way of living is slowly eroding our health.
Prolonged high cortisol levels affect everything from:
- Weight gain and fatigue
- Blood sugar imbalances
- Cardiovascular health
- Brain fog and memory
- Mood instability
- And yes—insomnia too
So what can you do? Where do you start?
There are dozens of supplements, techniques, and strategies out there. But I always suggest starting with the most basic of all: Breathing!
Sounds simple—but most of us are barely breathing.
And breath is the most significant way to communicate with your brain about the level of stress in your environment.
When you’re taking shallow, short breaths, your brain receives the message:
“There’s danger here.”
Even if the “danger” is just a long to-do list or a frustrating email.
But when you take deep, slow, full breaths, your brain receives a different message:
“I’m safe. I don’t need to run. I’ve got this.”
Your breath is your strongest method for communicating safety to your brain.
So the real question is…
How do we remember to breathe deeply even when we’re stressed?
It’s so hard in the moment!
That’s why I use a technique that’s simple, memorable, and kind of fun:
STOP, DROP & ROLL
Just like what you’d do if you were on fire—except this time, it’s to put out a stress fire in your body.
STOP
Stop the negative thoughts swirling around your head about how stressed you are.
Replace them with a positive statement, scripture, or calming mantra.
- Your thoughts create emotions.
- Your emotions create physiological responses.
- Repetitive, uplifting thoughts can actually shift your stress hormone levels.
Bonus: focusing on a repeated phrase helps regulate your breath, too.
DROP
Drop to the floor and do 10 pushups. (Or jumping jacks, a quick wall sit—whatever works!)
Moving your body:
- Uses up adrenaline
- Activates your muscles
- Releases beta endorphins
- Boosts serotonin
- Tricks your brain into thinking the “threat” was handled
Plus, getting your heart rate up expands your lungs—and encourages deeper breathing.
ROLL
Roll on your favorite stress-relieving oils.
Some of my favorites:
🌿 Stress Away
🌿 Valor
🌿 Sacred Mountain
🌿 (And Frankincense—my daily go-to)
🌿 Stress Away
🌿 Valor
🌿 Sacred Mountain
🌿 (And Frankincense—my daily go-to)
Apply them to your neck, heart, wrists, or over your adrenals, and breathe them in deeply. Essential oils directly impact the limbic system—your emotional command center—and support your central nervous system.
They can even increase oxygenation in the brain and help open up the lungs.
Final Thought
The next time you feel overwhelmed or like stress is taking over your body…Treat it like a fire.
And remember to:
🛑 Stop the negative thoughts
⬇️ Drop into your body and move
🔄 Roll on the oils that help you breathe again
🛑 Stop the negative thoughts
⬇️ Drop into your body and move
🔄 Roll on the oils that help you breathe again
Your nervous system will thank you!
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