Ep 13: Stress Busting Tips from Your Favorite Nurse (and Why It Matters!)

In today's episode of The Balanced Blood Sugar Podcast, we're diving into practical, science-backed strategies for managing stress in the midst of busy lives. As a former nurse, I share real-world techniques that helped me stay balanced during chaotic hospital shifts (and now as a stay-at-home toddler mom and entrepreneur), plus research-proven methods you can implement immediately - no matter how packed your schedule is.

Learn why stress management isn't just about feeling better (though that's a bonus!) - it's about creating an environment where your body can heal and thrive. We'll explore more about how chronic stress impacts your physical health and practical ways to break the cycle of overwhelm.

In this episode, you'll discover both my personal "survival toolkit" for stress management and science-backed strategies that really work. Whether you're a busy mom, office professional, or caregiver, you'll find practical techniques you can start using today.

Key Takeaways:

• The real impact of chronic stress on your body and blood sugar
• 7 practical stress-management techniques you can implement immediately
• How to find moments for stress relief in your existing routine
• Why movement and breathing are powerful stress-busting tools
• The importance of creating boundaries and time blocks for stress management

Resources:

• FREE Get Started Guide - Our downloadable guide to help you jumpstart your health journey with actionable steps!
• Pilates with Purpose - A trusted source for at-home pilates (without the yoga!)

Stay Connected:

• Subscribe to The Balanced Blood Sugar Podcast for more tips and strategies to help you manage your blood sugar naturally.
• Follow us on social for more!
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Thanks for listening!
If you enjoyed this episode, please leave a review and share it with someone who might find it helpful. Let’s help more people balance their blood sugar and live healthier, happier lives!

Medical Disclaimer:
The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any changes to your diet, exercise, or medication. The content shared here reflects my personal experiences and research but should not replace individualized medical care.

Transcript

Hey there, friends! Welcome back to The Balanced Blood Sugar Podcast. I'm Adrienne Wheat, your Registered Nurse turned wellness advocate, and today we're diving into a huge topic: managing stress and finding peace in the middle of your busy life.

Now, I'm not gonna give you some vague, unhelpful advice like 'just relax'—because let's be real: when you're juggling a million things, that doesn't cut it. Instead, we'll dig into practical, science-backed techniques, and my own tried-and-true strategies from my days as a nurse. And yees, including a few I came up with on those bathroom breaks that were few and far between. (laughs)

But here's why this topic matters so much: chronic stress doesn’t just make you edgy or tired. It keeps your body stuck in fight-or-flight mode, floods your system with stress hormones, and can lead to some serious long-term health impacts—like inflammation, chronic disease, and blood sugar imbalances. That’s why we’re going to tackle this head-on.

And stick around to the end— because I’m going to share a powerful reminder from Scripture that I think will leave you feeling inspired and grounded.

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SEGMENT 1: WHAT STRESS DOES TO YOUR BODY

- How Stress Shows Up Physically and Mentally:

   First, let's talk about what stress actually does to you. Remember that last stressful day you had when it felt like your heart was racing, your mind couldn’t stop spinning, or maybe you even felt short of breath? That’s your body’s fight-or-flight response kicking in. It’s an incredible tool when you need to deal with danger—but in our modern world, it gets stuck 'on' far too often.  

  Stress floods your system with cortisol, which raises blood sugar, increases heart rate, and keeps your body ready to 'fight'—which is fine if you're running from a bear, but not so great if you're just sitting at your desk or driving a carpool. Over time, these constant spikes can lead to inflammation, chronic fatigue, and burnout.

- The Connection to Your Body’s Healing System: 

  Here’s the thing we don’t talk about enough: when you’re in fight-or-flight, your body isn’t focused on healing. It’s too busy trying to keep you ALIVE! That’s why finding ways to turn off this stress cycle is so important—not just for your mental peace, but for your physical health too. It’s about giving your body the green light to rest, repair, and thrive.

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SEGMENT 2: PRACTICAL STRATEGIES TO RESET STRESS 

Now let’s get practical. I'm going to share some of the strategies that helped me manage stress during my busiest days as a nurse—and some science-backed ones that can make a big difference in anyone’s routine.

1. Dancing and Singing in Your Free Time:

   - One of my favorite ways to shake off stress is moving my body through dancing or singing. It’s fun, it’s silly, and it instantly gets me out of my own head. Plus, movement releases endorphins, which help counteract stress hormones. 

   - Example: I would dance down the hall between patient rounds on night shift. But you could put on some of your favorite upbeat worship music while you’re making dinner, and dance it out! If people look at you funny, that’s just a bonus. But many times, my co-workers and family joined it! More people = more fun! And then it usually turns into a laugh fest, which is EVEN BETTER!

2. Bathroom Breaks with Deep Breathing: 

   - I mentioned this earlier, but deep breathing is a game-changer, and it’s something you can do anywhere—even during a quick bathroom break at work. You can try this by inhaling deeply for four counts, holding for seven, and then exhaling slowly for eight. This sends a signal to your brain that it’s safe to relax.

   - Fun fact: studies have shown that deep breathing activates your parasympathetic nervous system, which is like a counterbalance to your fight-or-flight system.

3. Nature Exposure and Walks:

   - Even just five minutes outside can lower your cortisol levels. One tip I love? Step outside during your lunch break—even if it's just to breathe in some fresh air—or sit by a window with natural light. Bonus points if you’re near greenery! Forest bathing, grounding, and earthing are all great ways to get your body to relax. We LOVE visiting the conservation center near us when the weather is nice. 

4. Progressive Muscle Relaxation (PMR):

   - This sounds complicated, but it’s not! PMR is all about systematically tensing and relaxing your muscles. For example, clench your fists for five seconds, then release completely. Do this with your shoulders, legs, and so on. It’s incredibly effective at releasing built-up tension, and helping you to realize when you’re starting to hold-on to tension in other situations so you can actively correct it and relax.  

5. At-Home Reset: Lying on the Floor:

   - When I get home after a stressful day or even during the day now when I’m living the stay-at-home toddler-mom life, I lie down on the floor or couch, close my eyes, and just do deep breathing exercises. There’s something about physically grounding your body like that that tells your brain it’s okay to let go of the stress. 

   - And guess what—this technique is supported by research too! Studies suggest lying down helps your nervous system shift out of stress mode into rest-and-digest.  

6. Social Connection:

   - Don’t underestimate the power of a five-minute phone call to a friend, especially someone who encourages and uplifts you. Community is one of the ways God designed us to recharge. I know when I’m having a rough day (or week!) calling my best friend is just the prescription I need no matter what we talk about. Just knowing you’re not alone can make a world of difference and uplift your spirits.  

7. Time-Blocking for Priorities:

   - Finally, time-blocking! When you set clear boundaries for work, rest, God, and family time, it reduces that constant feeling of being pulled in all directions. Start by planning just one non-negotiable 'you' moment every day—even if it’s only 10 minutes. For me, I try to nab it with my coffee in the morning while my toddler plays independently for the first few minutes of the day. And I also try to nab one after she’s down for the night. Bonus when she takes a nap- that’s GOLDEN TIME - but that’s also usually focused work time. (laugh) You just need to find what works for you.

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SEGMENT 3: ADDRESSING COMMON QUESTIONS 

I know some of you may be thinking: 'Adrienne, this all sounds great, but I don’t have the time.' But here’s the reality—these practices don’t take hours. Most take under five minutes and can fit into your existing routine.

- But you may think: "I feel guilty taking time for myself."

   Remember, your self-care is an investment in being the best version of yourself for others. It’s like the whole airplane thing - Put your own oxygen mask on first. Otherwise you’re going to pass out and be no help to anyone. (laugh)  

- You also might be thinking: "I forget to do these during the day!"  

  That’s okay! Progress not perfection! You can set reminders on your phone, or pair these practices with things you already do: like stretching during Netflix or deep breathing at stoplights (or in the bathroom (laughs)). 

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SEGMENT 4: WHY IT MATTERS 

Ok friends, I can’t emphasize enough how important this is. Managing stress isn’t just a luxury—it’s a health necessity. These small changes create space for your body to rest, heal, and thrive, just the way God designed it to. It’s near impossible to heal your body if it’s constantly inflamed and fighting the invisible enemy of “stress”. So make a commitment to yourself to invest in yourself and pick one of these to try out this week.  

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CLOSING WITH SCRIPTURE

Now before we go, I want to leave you with this beautiful passage: Philippians 4:6-7 — 'Don't be pulled in different directions or worried about a thing. Be saturated in prayer throughout each day, offering your faith-filled requests before God with overflowing gratitude.' When stress feels overwhelming, remember you aren’t carrying it alone. Take your concerns to God, and let Him guide you towards His peace.

Thank you for spending this time with me today. Try at least one of these practices and let me know how it goes! And don’t forget—my re-vamped workshop coming in January will dive even deeper into creating small, sustainable habits that transform your health. So stay tuned for details. And don’t forget to grab my FREE Get Started Guide in the show notes to further help you jumpstart your health jouney. Until next time, take a deep breath, and let’s go conquer the world.

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