When Your Adrenals Call for Backup: 7 Gentle Ways to Reset Your Stress Glands

 

As a health coach, I’ve learned that keeping stress in check starts before the sun is even up. My mornings follow the same simple script: a cup of coffee or tea, a few lines in my journal, a moment of prayer, a workout, and an extended stretching session while I listen to a devotional. These little rituals are my anchors. They help me to stay calm and grounded in my mind. They set the tone for the day, everyday.

Yet, stress doesn’t ask for permission before it barges into our lives. It slips in during tight deadlines, family obligations, surprise curveballs, or simply from life’s constant fast pace. Our bodies are tough, but when stress hangs around for too long, it wears us down. That extra load wears down our adrenal glands, the small powerhouses that pump out the hormones we need to cope with said stress. Over time, they become overworked and underappreciated. Have you ever felt like your “get-up-and-go” initiative or spark just got up and went? Those could be your adrenals waving a tiny white flag.

Your adrenals may be tiny, but they punch way above their weight. Perched on top of your kidneys, these little champs churn out cortisol and adrenaline to help you handle whatever life throws your way. In short bursts, that hormonal surge can be a lifesaver. But when stress dominates your life day after day, your adrenals clock way too many overtime hours. The result? You crash into exhaustion, feel wired yet completely drained, or just “off” in a way you can’t quite describe.

The good news is, you don’t have to wait for a vacation to give your adrenals some love. With a few intentional, sustainable tweaks, like adjusting your bedtime routine or swapping out energy-sapping habits, you can help your body feel safe, balanced, and nourished again.

1. Start with Consistent, Nourishing Meals

When life ramps up, it’s tempting to skip meals or reach for a quick, carb-heavy fix, especially when your to-do list is a mile long. But your adrenals crave predictability, and the sudden blood-sugar roller coasters we find ourselves on in stressful moments force them to crank out cortisol just to keep you upright.

Instead, think of your meals as mini safety nets. Aim for a balance of protein (eggs, wild-caught salmon, or a scoop of Greek yogurt), healthy fats (avocado, olives, or a handful of nuts), and fiber (think leafy greens, berries, or beans) at each sitting. That morning plate of scrambled eggs with creamy avocado and sautéed spinach? It’s not just delicious, it’s your first defense against the midday energy slump.

In addition to eating well, eat regularly. If you let more than four hours slip by without food, you’ll be able to tell. Your hands might tremble, your patience thins, and fatigue sets in. Those are your adrenals sending out an SOS. By keeping your meals consistent, you give your adrenal glands the break they need and yourself the steady energy you deserve.

2. Prioritize Restorative Sleep

When deadlines loom, it’s tempting to steal a few extra work minutes by skimping on sleep. But burning the midnight oil is one of the quickest ways to wear out your adrenals. While you sleep, your body is hard at work. It’s repairing tissue, fine-tuning hormone levels, and resetting your stress response for tomorrow.

In order to improve your sleep, build an evening ritual that signals to your system it’s time to wind down. Try lowering the lights at least an hour before bed to boost melatonin production. Sip a warm cup of chamomile tea or magnesium-rich golden milk to ease tension. Pull out your journal for five minutes and brain-dump those lingering thoughts so they don’t replay in your mind at 3 a.m. Keep your bedroom cool and pitch-black, and banish screens at least 30 minutes before lights-out to honor your circadian rhythm.

Even when life makes it hard to get eight solid hours, focusing on quality, deep, uninterrupted rest can transform how you wake up and live out the following day. To learn more about nighttime routines and get tips on creating your own, check out my past blog here. What will be one new addition to your nighttime routine this week?

3. Find Moments to Breathe

When stress crashes in, most of us start to hold our breath or take quick, shallow sips of air. This is our body’s false alarm that danger is near. That “fight-or-flight” signal gets your adrenals hammering out cortisol. If it’s prolonged or steady, before you know it, you’re running on empty.

The antidote? Intentional breath work. One of my favorites is the 4-7-8 technique: breathe in for four counts, hold for seven, then exhale slowly for eight. Just five cycles can shift your nervous system from “red alert” to “rest and digest.” For an added bonus, it’s discreet enough to do at your desk, in traffic, or even during a tense phone call.

Another technique I like to use is the power of one. It’s a single, full belly breath. Slowing your inhale and making your exhale twice as long can act like a mini reset button. Try one now: inhale deeply, feel your belly expand, then exhale with intention. Notice how your shoulders drop and your mind eases. What if you paused for just one mindful breath before your next meeting?

4. Rethink Caffeine

That mid-afternoon coffee can feel like a lifeline when your energy tanks. It feels like every sip sends your body back to work. Caffeine triggers a cortisol surge, so while you get a quick lift, you often crash harder later.

Instead of reaching for that instant pick-me-up, consider some changes to your caffeine routine. Maybe you wait until after breakfast to pour your first cup so you’re not spiking cortisol on an empty stomach. Swap one daily coffee for a gentler green tea or matcha, still a bit of caffeine, but slower to release. Or experiment with an adaptogenic latte (think ashwagandha or reishi) for a calm, sustained lift without the jittery aftermath.

For an added bonus, pair any caffeinated drink with a full glass of water. Hydration helps flush excess cortisol and supports your adrenals. What swap will you try this week to give your adrenals a breather?

5. Move, but Gently

Exercise is a fantastic stress-buster. However, when your adrenals are already maxed out, a brutal HIIT session can feel like adding fuel to the fire. Your body reads intense workouts as more stress, and before you know it, you’re even more wiped out.

Instead, lean into movement that restores instead of drains. Think slow-flow yoga that stretches out tension, a mindful walk around the block (bonus points for fresh air), or dancing like nobody’s watching in your living room. These exercises are just enough to lift your mood without pushing your system over the edge. After each session, check in with yourself: do you feel a gentle buzz of calm energy, or more wiped than when you started?

Trust your bodily signals. When you move in a way that nourishes rather than depletes, your adrenals get the message that life isn’t “all danger, all the time.” Which form of light movement could you weave into your day today?

6. Lean on Adaptogens

Adaptogens are nature’s helpers. They don’t banish stress, but they give your adrenals backup. Think of them like a trusted sidekick, ready to jump in when your body’s been working overtime.

Here are a few to explore:

Ashwagandha: Famous for its calming vibes. It gently nudges cortisol back to normal.

Rhodiola: Your go-to for a clear mind and steady energy, minus the caffeine jitters.

Holy Basil (Tulsi): A soothing herb that helps you feel grounded and focused.

Maybe you stir a pinch of ashwagandha into your evening golden milk? It’s like tucking your adrenals in for a good night’s sleep. Before you jump in, check with your healthcare provider to make sure these herbs play well with your unique system. Have you tried any adaptogens? Which one piqued your interest?

7. Practice Saying No

This might be the most difficult yet most transformative step of all. When stress levels are high, our default is “yes” to every extra project, social invite, or stretch goal. Cramming too much into your calendar is a surefire way to push your adrenals into overdrive.

Start by scanning your week and circling the must-dos: the tasks, people, and moments that truly light you up or move your goals forward. Everything else? Give yourself permission to bow out. Saying no isn’t selfish; it’s a boundary that protects your energy and keeps your adrenals from burning the midnight oil.

If guilt creeps in, try this script: “I appreciate you thinking of me. Right now, I’m focusing on “X”, so I need to pass.” Simple, honest, and respectful. With each “no”, you reclaim time for what matters most, whether that’s an uninterrupted morning routine, a heart-to-heart with a friend, or just five extra minutes of deep breathing.

By making small, intentional shifts in how you eat, move, rest, and respond to stress, you can give your body the tools it needs to navigate busier seasons with greater resilience. If you would like to discuss how you can integrate habits that will help reset your stress levels in your unique schedule, please read my bio and connect with me below!

Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC  and Virtual Health Coaches LLC. She studied Health and Wellness Coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a Havening TechniquesⓇ Certified Practitioner and certified 21-Day Sugar Detox Coach as well as a co-author of three Amazon Bestsellers “The Ultimate Guide to Creating Your Soul Aligned Business”,  “The Ultimate Guide to Becoming a Successful Soul Professional” and “The Ultimate Guide To Leaving Your Legacy.”

To schedule a time for a free information call click here or join her Vibrant Health Power Community - a free Facebook Group - here. 

For further reading on the topic of stress and adrenal health, check out the resources below:

Research

  • Chronic Stress & Adrenal Health
    A 2017 study in the Journal of Endocrinology found that prolonged stress can dysregulate cortisol rhythms, leading to fatigue and impaired immune function.

  • Adaptogens in Action
    Research published in Phytotherapy Research (2018) showed that daily ashwagandha supplementation significantly reduced cortisol levels and improved overall stress resilience.

Recommended Books

 
Claudia HallerComment