Stress is perhaps one of the most potent disruptors of homeostasis. When the body is under constant pressure — from work, relationships, financial concerns, illness, or even internalised expectations — it spends less time repairing and more time reacting. Chronic stress keeps the sympathetic nervous system (the fight-flight-freeze response) active, and this can wreak havoc on physical and emotional wellbeing.
When stress becomes prolonged, it creates a biochemical environment that forces the body to prioritise short-term survival over long-term stability. Cortisol levels rise, blood pressure increases, digestion slows, sleep is disrupted, and the immune system becomes suppressed. Over time, this disruption can affect nearly every system in the body:
- Endocrine system: Chronic stress causes elevated levels of cortisol and adrenaline, leading to hormonal imbalances that affect everything from metabolism to menstrual cycles.
- Cardiovascular system: Persistent high blood pressure and increased heart rate place extra strain on the heart and blood vessels, raising the risk of hypertension and cardiovascular disease.
- Digestive system: Stress reduces blood flow to the gut, impairs digestion, and alters gut microbiota, often leading to bloating, constipation, or IBS symptoms.
- Immune system: Cortisol suppresses immune responses, making the body more vulnerable to infections and slower to heal.
- Nervous system: Ongoing stress impairs neuroplasticity, increases inflammation in the brain, and can contribute to anxiety, depression, and brain fog.
When clients present with fatigue, digestive issues, anxiety, or disrupted sleep, it’s often the body’s way of saying: "I’m out of balance." Rather than offering surface-level fixes, we can help clients understand what’s happening physiologically and empower them with strategies to restore balance.
How Can We Help?
- An incredibly simple and powerful tool that you can give your clients is box breathing. This practice helps regulate the autonomic nervous system and signals safety to the brain. Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat this cycle for a minute or two. It can be done almost anywhere and provides an instant recalibration.
Supporting homeostasis through stress management goes beyond one technique. Clients often need support in developing an ecosystem of calm — small, layered habits that help them unwind the nervous system throughout the day.
- Prioritise sleep. This piece of advice is one that many people find really challenging. Meditation before sleep is an amazing way to empty the mind, there are some brilliant apps with relaxing or sleep-inducing meditations that help. Headspace or Calm are a great place to start, or search for binaural beats for sleep – music in the frequency of 1-4 Hz is said to increase deep sleep and relaxation.
- Routine. We know that babies thrive on a bedtime routine and adults are the same. Preparation for sleep starts in the day; avoiding caffeine after 2pm, dimming the lights for an hour before bed, and having a bath and reading a book instead of watching TV and scrolling before bedtime can be a really effective.
- If you are an aromatherapist, you could make a blend for relaxation and sleep. One of our past students, Nic Moorely, Aromatherapist and Weleda Wellbeing Advisor suggests a blend of:
· lavender - calms, soothes, eases tension, relieves pain
· neroli - calms the nerves, soothes the soul, eases anxiety and insomnia, rejuvenates body and soul
· vetiver - grounding, relieves stress and worry, calms, ‘the oil of tranquillity’, eases aches and pains, releases mental and physical exhaustion
This could be used to make lotions, face masks, candles, room spays or diffusers.
Importantly, we remind clients that rest is not laziness — it is a biological necessity.
Ultimately, our goal isn’t to eliminate all stress — that’s not realistic. Instead, we help clients build resilience, widen their window of tolerance, and return to a place where their body and mind can settle, restore, and find homeostasis again.