“Just Lower Your Stress! What Does That Even Mean?”
If you’ve ever heard “you just need to lower your stress,” you’ve probably wondered — okay, but how?
We all know chronic stress isn’t great for us, but hearing that phrase can almost feel like another thing on the to-do list. Especially during the holidays, when time is short, schedules are packed, and expectations are high.
If you’re following the Autoimmune Protocol (AIP), managing stress isn’t just about emotional wellness; it’s a key piece of your healing process. Stress impacts inflammation, immune balance, and digestion, and can even trigger symptom flares.
So instead of vague advice, let’s break down what stress really does in the body and five practical, real-life ways to manage it (even during the busiest season of the year).
The Stress Autoimmune Connection
When we’re under constant stress, our bodies shift into a state of “fight or flight” mode. Cortisol, our primary stress hormone, rises, digestion slows, blood sugar levels spike, and our immune system becomes dysregulated.
For those with autoimmune conditions, that’s a recipe for inflammation, fatigue, and flare-ups.
Managing stress doesn’t mean living in a bubble; it means building resilience, which helps your body return to balance more easily when life inevitably becomes busy or challenging.
5 Ways to Manage Stress on AIP (That Actually Work)
1. Simplify Meals and Take Food Decisions Off Your Plate
Decision fatigue is real. Between work, family, and holiday planning, constantly thinking about “what’s AIP-compliant?” adds mental load.
Simplify your meals: choose a few easy go-tos, batch cook, or stock up on Urban AIP’s ready-to-eat meals so you can focus on living, not stressing over dinner.
💚 Pro tip: Having nourishing food ready makes it easier to keep your blood sugar stable — and stable blood sugar means a calmer nervous system.
2. Support Your Nervous System with Breath and Movement
You don’t need a yoga retreat to reset your stress response. Try simple, doable practices:
-
2-minute breathing breaks by inhaling for 4 counts, exhaling for 6.
-
Gentle movement, such as a short walk after meals, stretching between tasks, or dancing to your favorite song. Movement helps your body release stress hormones naturally.
3. Prioritize Rest (Even If It’s Not Perfect Sleep)
During the holidays, late nights, and overstimulation can throw off your rhythm. Aim for consistent bedtime routines: dim lights, herbal tea, no screens 30 minutes before bed.
If you can’t get 8 hours, focus on quality; restorative sleep helps lower cortisol and supports immune repair.
4. Protect Your Boundaries (and Your Energy)
It’s okay to say no, even to “good” things. Overcommitting during the holidays often leads to exhaustion and increased risk of flare-ups.
Try setting gentle boundaries: one event-free evening each week, or delegating one holiday task you usually take on yourself.
Remember, saying no to stress means saying yes to healing.
5. Nourish More Than Just Your Body
Stress isn’t only physical; it’s also emotional and mental.
Schedule in small, joyful moments that make you feel good: listening to music, cuddling your pet, journaling, or simply eating a warm meal without multitasking.
That’s not indulgence, it’s part of your medicine.
You Can’t Always Remove Stress, But You Can Change How You Carry It
Life doesn’t slow down during the holidays — but you can make space for ease.
By simplifying meals, resting well, and intentionally creating calm moments, you’re telling your body: you’re safe, you can heal.
And that message? It’s powerful medicine.
💚 Set yourself up for less stress this season — and let us handle the cooking.
👉 Order your AIP meals now at urban-aip.com