Anyone else overwhlemed? 🙋🏾‍♀️ The world definitely feels heavy right now. From attacks on our rights to rising costs and nonstop doomscrolling, so many of us are carrying a constant sense of anxiety. And for Black and Brown women, that stress runs even deeper. We're expected to hold it all together, keep pushing forward, and still show up for everyone else.

Studies show that 62% of women ages 18 to 34 say they feel completely overwhelmed by stress most days. And that kind of chronic stress doesn’t just mess with our mood - it affects our sleep, digestion, hormones, skin, and long-term health.

We may not be able to control what’s happening around us, but we can learn how to better care for ourselves through it. In this guide, we’re breaking down what stress really does to the body and offering realistic, simple ways to manage it - so you can feel more grounded, more present, and more like you.

Overwhelming and prolonged stress (also known as chronic stress) does not feel good. Stress is caused by the hormone cortisol which jumpstarts the ‘flight-or-fight’ response. This response stimulates your sympathetic nervous system which goes into action until the danger passes (‘rest and digest’). Incases of chronic stress that isn’t the case, as the body is constantly ‘on’, and unable to relax.

Chronic stress can be the underlying cause of physical and mental ailments. For example, I breakout while under a state of stress. Then this leads me to pick at acne and more blemishes pop up, fueling a cycle of stress and scabs. For others stress might lead to being short-tempered and unable to focus on daily tasks, while others can be depressed and constantly tired without apparent cause.

Some other effects of long-term stress can include:

• Aches
• Fatigue
• Irritability and moodiness
• Trouble sleeping or focusing

Chronic stress can make life feel unlivable but that doesn’t have to be the case. In the next section we’ll go into the first step of managing stress: the importance of base needs.

The effects of stress can shave years off of our lives, leaving us feeling like we cannot get out of the stress loop. First take a deep breath and here is an analogy that I keep in mind is: humans are like plants. When it comes to basic needs (maybe a bit strange but stick with me), we are like plants. We need sunlight, water, rest/relaxation, and nutrients; just like our plant babies do to flourish and blossom. Once our basic needs are taken care of we can springboard into our greater good of peace, achievement, and prosperity in spite of stress. 

Sunshine

A warm spring day among lush trees, blooming tulips, and freshly-cut grass can change your whole vibe. Sunlight and by extension, being out in nature, can reset the presence of stress, even if for a few hours. As a majority of plants need sunlight to thrive, humans also need some sunlight and nature to feel alive. Even taking a lunch break to eat in the park with the sun shining on you can lift your spirits. Even better, ask a friend to tag along on your outdoor adventure and both share a dialogue about stress. Being interconnected with loved ones lessens the burden of stress. So step out into the sunshine and soak up the serenity that nature (and friendship) provides.

Sleep

Though plants don’t sleep, they are guardians of the garden, with an ever presence of effortless rest. Embody that feeling by centering rest in your routine with healthy sleep. Eight hours of sleep is a non-negotiable way to keep your mental and physical health in peak condition. Make bedtime as cozy as possible with dimmed lights, a candle, and peaceful tunes. My go-to is  Chantress Seba to create a bedtime ritual while I wind down for the evening.

One must have is swapping my old T-shirt and shorts for an elevated look and feel with cotton bottoms from Zillajee to bed. I have mine in the Tropical Dream print, a dreamy aquamarine color with floral detailing. Its lightweight fabric makes sleeping cooler and comfortable, which is priceless when getting quality rest.

For those of us who are night owls, the thought of heading to bed early seems impossible. Try the 3-2-1 rule to ease into an early slumber:

• No eating food 3 hours before bed 
• No drinking 2 hours before bed
• No screens 1 hour before bed 

I’ve implemented this rule of thumb into my life and my sleep routine has been chef kiss. Getting high quality sleep is a key component in reducing stress. So, make the change in getting your sleep right, because once the sleep is right, everything else falls into place. 

Water

Showers aren’t only for plants but us too! On average women 19 to 50 bodies are made up of 50% water. In our bodies 73% of water is stored in the brain and heart, 64% in the skin, and 90% of plasma is made of water. If we are dehydrated it stresses out our bodies by raising our cortisol levels and can lead to brain fog, sleep issues, and headaches or constipation. Hydrate by making water available to you at all times. When I am stressed out I can forget to drink water so having a cup around me with water encourages me to drink more. 

Whether you prefer a pretty mason jar of water filled with lemon slices and mint or a water bottle with electrolytes mixed in, get those sips in! To level up my intake I started incorporating a straw. A simple addition but a straw offers a way for nervous energy to be released as I sip on cool aqua and feel the water move through my body. It has a somatic impact that regulates my nervous system, creating a loop of: the more water drank, the more tranquil I feel. Did you drink your water today?  

Nutrients

Plants make their own clean food by simply existing, cultivating nutrients and vitamins in every part of their structure.

 Lucky for us though, we can eat them to nourish our bodies, minds, and soothe our stress levels. Adding fresh foods like raw vegetables and fruits, organic meats and dairy, and whole grains can impact stress levels. Blueberries are a great choice to snack on since they contain antioxidants which can delay cell damage. If you need an excuse for chips and dip, try whole grain chips with homemade guac. Avocados are full of Vitamin B which is linked to reducing levels of anxiety and stress. A diverse diet can lead to a healthier immune system, less stress, and overall well being. 

Herbs and adaptogens are to combat stress throughout the centuries like ginseng and schisandra berries in Ancient China. A popular adaptogen, and my personal go-to, is Lion’s Mane mushrooms.

Lion’s Mane has a shaggy appearance and crab-like taste is used to enhance cognitive abilities and can promote neurogenesis (the regrowth of neurons). Bake some Lion’s Mane in the oven with olive oil for a vegan riff on a crab roll or take a tincture with Lion’s Mane for a midday pick-me-up without the jitters. 

A favorite at Mela Vitamins with Lion’s Mane being one of the star ingredients in the Daily Essentials for Women. Learn more about other function mushrooms and holistic health in our article here.

Now that we covered the ways to treat yourself like a beautiful flower, it is time to arrange the blossoms into a bouquet of jubilation. Joy is a deep pleasure that can add to not only the quality of your life but the health of your body. After all, it’s pretty hard to be stressed when you’re feeling joy. Here are some suggestions, depending on your vibe, for how you can find joy amidst the moments of stress.

For the creative visionaries…

Try tapping into your body with art. Whether you sing at a karaoke bar or dance wildly at home to your favorite summer album, find a moment of explosion in your body by moving. Shaking out the stressful energy can reset your being and welcome the creative flow. Other ideas include: 

• Attending a comedy club and laughing until you cry 
• Enrolling in an improv class  
• Scrapbooking old and new photos to create a new narrative of your life

For the globetrotters…

Try day trips around the towns near you. Checking out your surroundings can give you a fresh perspective without the big bill. Stress can decrease when our minds are preoccupied with different environments and experiences. So grab your car keys, drive around, and explore those local hidden gems. Other ideas include:

• Volunteer trips
•  House sitting in an location you always wanted to visit
•  Meeting up with local travelers in your area (I recommend  Host a Sister, a group for women to host or meet other female travelers) 

For the plus-ons…

Try connecting with your childhood best friend or sibling. If you are in contact with a childhood friend or sibling, reach out to them and schedule an activity. Watch a favorite movie or host a sleepover like you did as kids. This can melt away the stress of adulthood and bring you back to a time of youthful joys. Other ideas include: 

• A book club
•  A cooking night with a group of friends, potluck style or themed cuisine 
• Local seasonal activities with someone you want to know better, like tulip picking or canoeing

For the plus-ons…

Try learning more about your favorite exercises. Dive into the history and background of how it began, seek out different techniques, and connect with locals in your area that share your passion. Creating community around your wellness is a great way to stay connected and stay accountable to your exercise goals. Stress is decreased when endorphins are released. So hop on your yoga mat or grab your hiking boots and get out into the world! Other ideas include: 

• Volunteer to walk dogs at your local park
• Join a women’s sports team 
• Dust off your ballet shoes and take an adult ballet class

Stress will never go away. What does go away is the stress around stress if we learn to manage it. By taking time to honor the basic needs we have (by treating ourselves like beautiful plants) we offer ourselves true care and nurturing. When we take time away from our busy lives and foster joy, the stress melts away in place of inner peace. May you find this month to be less stressful with these tips and see you next month! 

Disclaimer: The information provided in this blog is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making any changes to your diet, supplement routine, or wellness practices. Mela Vitamins does not assume any liability for inaccuracies or misstatements regarding products or health information shared on this site.