3 Hidden Habits That Are Secretly Sabotaging Your Stress Levels (and What to Do Instead)

Let’s be real—most of us are doing “all the right things” to manage stress: working out, eating clean, pouring a glass of wine to unwind. But what if I told you some of those exact habits could be backfiring—and making your stress levels worse?

Welcome to your Monday Mindset reset. If you're struggling with anxiety, burnout, or that constant feeling of being on edge, it might be time to check in with your cortisol—the stress hormone that plays a huge role in how we feel physically, emotionally, and mentally.

Here are 3 sneaky things that might be stressing you out more than you realize—and what to do instead to support your healing journey.

1. Using Intense Exercise to Relieve Stress (When You're Already Stressed)

We’ve all heard that exercise is a great stress reliever—and it can be. But if your body is already under chronic stress, high-intensity interval training (HIIT), boot camps, or heavy lifting could be doing more harm than good.

Why? Because intense workouts spike cortisol. And when your cortisol is already elevated from emotional or physical stress, stacking a tough workout on top of that can lead to fatigue, poor sleep, and burnout.

Mindful Movement Solution:
Swap HIIT for healing movement. Think:
✅ Walking outdoors
✅ Gentle yoga or Pilates
✅ Swimming or mobility flows

These types of movement regulate your nervous system and support recovery rather than fight against it.

2. Skipping Meals or Going Super Low-Carb While Stressed

If you’ve ever skipped a meal or gone keto to “stay lean” while juggling a busy schedule, your body might be paying the price.

When you’re under stress, skipping meals or going low-carb creates a double cortisol spike. Your body sees fasting and low-carb eating as additional threats—fueling the “fight or flight” response and throwing your hormones out of whack.

Balanced Fuel Solution:
Aim for regular meals with balanced macros, especially moderate complex carbs (like sweet potatoes, oats, or quinoa) that help calm the nervous system. Your stressed-out body needs nourishment—not restriction.

3. Using Alcohol to “Unwind” at Night

We get it—after a long day, that glass of wine feels like self-care. But here’s the truth: alcohol initially relaxes the body but disrupts deep sleep, worsens anxiety the next day, and triggers a rebound cortisol spike during the night when it’s metabolized.

Restorative Alternatives:
✨ Sip on magnesium-rich herbal teas (like chamomile or lemon balm)
✨ Do 5–10 minutes of gentle stretching or deep breathing
✨ Take an Epsom salt bath to decompress naturally

These habits lower cortisol gently—no rebound crash.

Final Thoughts: Mindset Matters for Hormone Health

The key to managing stress isn’t doing more, it’s doing what’s right for your body. When you honor your nervous system and stop pushing through overwhelm, you create space for healing.

Let this Monday be the beginning of a new mindset:
💬 Rest is productive.
💬 Gentle is powerful.
💬 Fuel is healing.

Ready to support your body and mind on a deeper level?

Download our 30-Day Anti-Inflammatory Meal Plan or join the Simplify Healthy Eating Membership to get expert-designed support that helps regulate cortisol, reduce inflammation, and promote healing from the inside out.

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