Wholistic Jen

By Jennifer Whitmire MS, MEd, MH, CHES, NEP 

When I walked into my doctor’s office, still trying to figure out my Graves antibodies, I always asked with curiosity about food and other things that could hurt or help me. I expected sound advice. Instead, I was told, “You just need to avoid stress,” and she even patted me on the back while she said it.

I looked at her like a deer in headlights. It was almost laughable—how could anyone “avoid” stress? How can I drive home from here, through Atlanta traffic, without any stress?

Stress surrounds us daily, from work, traffic, and family duties to secret ingredients in our food-like substances, toxins in the water and the air, events, even just going out to eat can lead to stress. In many ways, trying to “avoid” stress is actually stressful.

Stress isn’t always the enemy we make it out to be.

Biologically, our stress responses serve a purpose. They’re designed to sharpen our focus and make us more aware. They prepare us to act quickly if needed. But stress was never meant to be a constant. When we try to ignore or avoid it, we’re more likely to experience burnout, which makes our symptoms worse. Instead, we should think of stress as something to be transformed, and, when possible, harnessed as a source of strength.

Why “Avoid Stress” Is Poor Advice

Telling someone to “avoid stress” is an oversimplified response to a complex issue. Stress is an unavoidable part of daily life. 

Stress is Everywhere  

There are pressures everywhere. Work stress, family duties, money concerns, and the endless stream of phone dings can all lead to stress. Avoiding it would mean hiding from the world—a choice most of us cannot, and do not want, to make.

Suppressing Stress Doesn’t Make It Disappear  

Pushing stress aside doesn’t eliminate it; it can actually make it worse. Like I said before, stress gets stored in the body, raises cortisol, and leads to high blood pressure, high blood sugar, digestive problems, anxiety, and more. When not managed, it can even lead to chronic health conditions like heart disease, cancer, or autoimmune disorders.

We Need Stress Management, Not Avoidance  

The key isn’t avoiding stress but creating a routine of daily stress-management strategies to use every day, throughout the day. Learning to work with stress helps us build resilience. When we practice things to calm the body, lower our heart rate, and balance our emotions, we can reduce the impact of stress and even see challenges as a way to grow.

What Actually Works? 

Building resilience against stress combines the mind and the body..

1. Mindfulness 

Mindfulness is one of the most powerful tools for managing stress. Tuning into our body and paying attention to our thoughts and emotions helps us keep from getting overwhelmed.

Practicing mindfulness doesn’t mean blocking out the world; it’s about being fully present. Being right here in this moment which can reduce our perception of stress and help us respond calmly.  Really listening to what we are are saying or thinking to ourselves.  What is really true? Is that really going to happen?  If you do or don’t do or say [that], will it matter in a year?

Meditation is helpful for some people.  It was always a scary word for me, but I actually worked my way up to practicing it 3-4 times a day now. I started with just 10 minutes a day in the afternoon, then I realized that I need it to be a priority, so I added it to first thing in the morning.  Then, I decided to do it before I go to sleep, and it helped with my sleep.  Studies show that meditating 10 minutes daily can reduce cortisol, increase focus, and improve our sense of calm. 

Breathwork techniques, like deep breathing, box breathing, or my favorite, 4-7-8 breathing,  can be another simple, powerful way to calm the body quickly. This techinique activates the parasympathetic nervous system, which counters the body’s stress response and helps us feel grounded. Try setting aside a few minutes in the morning or before bed to breathe deeply and recenter.

2. Move Your Body Intentionally  

We think of muscles and heart health when we talk about exercise, but it’s just as powerful as a mental health tool. Movement releases endorphins, the “feel-good” hormones, which boost mood and reduce anxiety. The key is finding what feels good for you. It could be walking or biking outside, dancing, lifting weights, or stretching. Qi Gong, yoga, and Tai Chi are slower practices that combine physical movement with mindfulness. I find those to be perfect for me for stress and pain relief.

Don’t punish your body with exercise. That is STRESS. Start with movement that feels good to you, especially when you are stressed. A lot of people like moving outdoors and being out in  nature also help lowers stress levels.

3. Make Down-time And Sleep A Priority  

In this 24/7 world, rest is undervalued. I run into people who brag about all the things on their to-do list or how many things they can get done in a day. I used to be that person! That is the definition of punishing your body. Chronic stress depletes our bodies. We have to find a balance between the to-do list and rest and make quality sleep a critical part of our daily plan plan. Sleep is when our bodies repair and restore. It is a must! 

Creating a nighttime routine that helps your mind unwind. Turn off electronics an hour before bed, read a relaxing book, or take a warm bath. Good quality sleep and relaxation time allows us to process and release stress from the day, so we can start fresh tomorrow.

4. Don’t Do It Alone  

I am an introvert who avoids social interaction. I went to vote early, and after many conversations in line and after the polls, I decided that was my socialization for the year. LOL! Funny, not funny. I do have a community and very loving relationships – don’t worry!

We are social beings, and meaningful relationships are one of the most effective ways to manage stress. When we connect with others, with close friends, family, or community groups, we feel supported and grounded. Studies show that social support can blunt negative effects on mental health and help buffer us against its impact.

Making Space for You

We can’t just take care of ourselves occasionally or wait until we get sick; we need to be creating space for regular practices that nurture the body, mind, and spirit. While it might seem challenging to fit self-care into a busy schedule, it doesn’t need to be complicated.  

Practice Gratitude: Taking a few minutes each day to reflect on what you’re grateful for can change your perspective and reduce stress. A daily gratitude practice can shift focus away from stressors and allow for greater appreciation and joy. I have a small gratitude journal in my nightstand where I can write down 3 things I am grateful for before I go to bed.

Set Healthy Boundaries: Learn to say “no.” This can be a powerful way to protect your time, your health, and your energy. What commitments drain you? How can you change the situation? Be firm and let people know what you are willing to do and not to do.  

We worry about other people’s feelings and how they think about us more than we do our own health and happiness. You deserve to be healthy and happy! I have found that when I do say no, the other person accepts it and moves on just fine.

Create Moments of Joy: What can you do each day that brings you joy? Reading a book, listening to music, spending time with a pet, sewing, playing the piano, …. These can counterbalance stress. When you prioritize joy, even in small doses, you build resilience.

5. Balance Your Energy   

In addition to traditional stress management practices, I like Chinese medicine techiques and energy healing. Chinese medicine views the body as an interconnected system where mental, physical, and emotional health are all linked. Why does Western medicine separate them? Qi Gong, for instance, is an ancient Chinese practice that combines gentle movement with breath and meditation. I love it! It focuses on harmonizing energy flow and reducing stress.

Some people resonate with Reiki, sound therapy, or emotional freedom techniques (EFT) like tapping. These are all a bit strange and woo woo, but they focus on unblocking and balancing energy. They can be very effective. These approaches not only reduce stress but also help create a deeper awareness of our own emotions and inner energy. 

Embrace A Whole Body View

If there’s one thing I’ve learned, it’s that true healing often goes far beyond diet and exercise. It includes mental, emotional, and energetic balance—and that means shifting from “avoiding stress” to embracing it and managing it in healthier ways. Life will always have its ups and downs, but when we build a system and routine that includes stress management, joyful connections, intentional movement, and loving self-care, we become empowered to face challenges without compromising our health.

We’re more than just what we see. Tune in with curiosity, what are your unique needs? Create space for balance, so you can transform how you see and feel stress and create a life that feels not just manageable, but deeply fulfilling.

Ready to dive deeper into your healing journey? Join the waiting list for The Jen Twins Membership! Be the first to access exclusive tools, food as medicine master classes, food demos, herbal workshops, and movement practices that promote energy healing and resilience. Get ready to transform with a supportive community and the unique tools you’ve been searching for. Don’t miss out—reserve your spot on our waiting list today!