Managing Stress This Fall | Functional Medicine of Delaware

Finding Balance This Fall: Simple Tools for
Managing Stress
As the seasons change, our routines often change with them. Busier schedules, earlier mornings,
work and family responsibilities, and the many demands of everyday life can leave us feeling
stretched thin. Even positive transitions can add stress to our daily lives.
Stress is a normal part of life. In short bursts, it can help us respond to challenges and adapt to
change. But when stress becomes frequent or prolonged, it can affect sleep, energy, mood,
digestion, concentration, and overall well-being.
When it comes to managing stress, there isn't one solution that works for everyone. A functional
medicine approach looks at the many different factors that contribute to how we feel and
recognizes the important connection between the mind and body. The goal isn't to eliminate
stress—we can't, and we wouldn't want to. Instead, the goal is to build habits that help us
navigate stressful moments, recover when challenges arise, and create greater resilience over
time.
The good news is that these practices don't have to be complicated or time-consuming. Small,
consistent changes can make a meaningful difference and can be incorporated into even the
busiest seasons of life. Here are a few simple strategies to help you manage stress and support
your overall well-being.

1. Practice Slow, Intentional Breathing
One of the simplest ways to help your body shift toward relaxation is to slow your breathing.
Intentional breathing can be practiced almost anywhere and takes just a few minutes.
One technique you can try is box breathing:
• Inhale slowly through your nose for 4 seconds.
• Hold your breath for 4 seconds.
• Exhale slowly for 4 seconds.
• Pause for 4 seconds before beginning the next breath.
Repeat the cycle for several rounds, or for a few minutes, whichever feels most comfortable for
you. If holding your breath feels uncomfortable, you can simply focus on slow, steady breathing
without the breath holds.

Try practicing box breathing before bed, during a busy workday, or anytime you notice yourself
feeling tense or overwhelmed. The goal is to create a brief pause, bring your attention into the
present moment, and give your body an opportunity to settle.

2. Prioritize Sleep
Sleep and stress have a close relationship. Poor sleep can make it more difficult to cope with
everyday stress, while ongoing stress can make restful sleep harder to achieve.
Here are some tips to support healthy sleep:
• Keeping a consistent bedtime and wake time
• Getting natural morning light, ideally letting the sun hit your face in the morning
• Creating a relaxing wind-down routine
• Limiting stimulating activities close to bedtime
• Keeping your bedroom comfortable, dark, and quiet
• Limiting caffeine later in the day

3. Move Your Body Regularly
Physical activity can be an effective tool for managing stress. Exercise can support mood,
cardiovascular health, metabolic health, sleep, and overall resilience.
You don't necessarily need an intense workout. Walking, strength training, cycling, swimming,
yoga, dancing, and other forms of movement can all be valuable.
If you're currently inactive, start with something manageable—even a 10-minute walk can be a
meaningful first step. The best form of exercise is often the one you enjoy and can maintain
consistently.

4. Spend Time Outdoors
Time in nature can provide an opportunity to step away from constant stimulation and reconnect
with your surroundings. Consider taking a walk outside, gardening, or simply spending a few
quiet minutes in a natural setting.

You can also incorporate grounding, a simple practice that brings your attention to the present
moment. When you're outside, try taking off your shoes and standing or walking in the grass.
Notice how the ground feels beneath your feet. The goal is to shift your attention away from
racing thoughts and toward what is happening in the present moment.

5. Create Moments of Mindfulness
Mindfulness involves intentionally paying attention to the present moment rather than constantly
focusing on what happened in the past or what might happen in the future. Incorporating a
mindfulness practice can help to build resilience to stress.
Here are some tips:
• Taking five slow breaths before responding to a stressful situation
• Eating one meal without your phone
• Paying attention to the sensations of walking
• Spending a few minutes noticing your surroundings
• Practicing a short guided meditation
• Incorporating breath-work regularly

6. Pay Attention to Nutrition
Balanced eating can provide the nutrients and energy your body needs to function well during
stressful periods. Your body needs adequate nutrition to meet the demands placed upon it.
Nutrition can also play an important role in the connection between the gut and the brain. The
gut and brain are in constant communication through what is known as the gut-brain axis. This
complex, two-way communication network involves the nervous system, immune system, and
the trillions of microorganisms that live in the gastrointestinal tract.
This connection helps explain why stress can affect digestion and why digestive symptoms can
sometimes influence how we feel. Stress can affect gastrointestinal function and the gut

microbiome, while signals from the gut can also influence brain function and emotional well-
being.

Consider supporting your gut by:
• Eating a variety of fiber-rich plant foods

• Incorporating colorful fruits and vegetables
• Choosing minimally processed foods
• Incorporating fermented foods, if well tolerated
• Staying adequately hydrated
• Eating slowly and mindfully
• Paying attention to foods that consistently cause digestive symptoms

If you experience persistent digestive symptoms, a consultation with a Functional Medicine
practitioner can be beneficial. An individualized approach can help explore potential contributing
factors and identify strategies to support your overall digestive health.

The Bottom Line
Stress is an unavoidable part of life, but we can be intentional about how we support our bodies
through it. The goal isn't to eliminate stress or achieve perfect balance every day. Instead, it's
about building sustainable habits that help us pause, recharge, and better adapt to the demands of
everyday life.
Simple practices like getting enough sleep, moving regularly, spending time outdoors, nourishing

your body, and practicing intentional breathing can all become part of a healthy stress-
management routine.

You don't have to change everything at once. Choose one or two practices that feel realistic for
you and start there. With consistency, these changes can become meaningful tools for supporting
your resilience and overall well-being.

Wishing you health and balance,
Stephanie Ottaviani, NP-C