Big Topic at LHW! Miriam’s healing journey fully blossomed only when learning and understanding about the nervous system.
A nourishing diet, exercise, mindfulness and therapy are all wonderful tools but researching about the profound connection between the nervous system and overall wellbeing, felt like uncovering a missing piece of the puzzle.
As usual, we try to break it down for you as simple as possible:
Your Nervous System 101
Our nervous system is basically the body’s command center. It controls everything from our heartbeat to our ability to react in a crisis. It has two main players:
Central Nervous System:
Your brain and spinal cord, the “headquarters” for processing and sending signals.
Peripheral Nervous System:
Nerves that extend to the rest of your body.
Still with us?
Ok, let’s break it down further as we look now at the Autonomic Nervous System, which is part of the Peripheral Nervous System and controls automatic functions like breathing and digestion.
It has 2 main modes which we focus on here in this article:
1. The Sympathetic Nervous System aka SURVIVAL mode:
Known as your “fight or flight” system, it kicks in during stressful situations to help you act quickly.
2. The Parasympathetic Nervous System aka CREATE mode:
Often called “rest and digest,” this system calms you down after the threat has passed, helping your body recover and reset.
Both systems are vital, but the key to resilience lies in knowing how to balance them, to learn how to manage stress and bounce back from challenges.
Let’s break down the stress responses in simple terms, so you can understand your body better and learn how to handle pressure better:
The Stress Response: Fight, Flight, or Freeze
When you face adversity, your body reacts automatically. This stress response has three main modes:
1. Fight: Your body prepares to confront the challenge head-on. You may feel your heart race, your muscles tense, and your focus sharpen.
2. Flight: If the challenge feels too big, your body may urge you to escape or avoid it altogether. This can feel like restlessness, anxiety, or the need to leave a situation.
3. Freeze: Sometimes, your body may feel stuck, unsure whether to fight or flee. This can manifest as feeling paralyzed or unable to act.
All three responses are natural and meant to protect you.
However, staying in any of these states for too long can lead to chronic stress, impacting your mental, emotional and physical health.
Understanding Chronic Stress
Guess what? Your body is actually built to handle short bursts of stress. But when life feels like one endless to-do list, your nervous system stays on high alert, leaving you feeling exhausted, irritable, or even sick.
Unlike short-term stress, which helps you handle immediate challenges, chronic stress keeps your body in a constant “fight or flight” aka SURVIVAL mode. Over time, this takes a toll on your hormones, energy, mood, and overall health.
Still here?
Let’s explore what chronic stress does to the female body and how to recognize and manage its effects.
What Happens During Chronic Stress?
When you experience stress, your body releases cortisol, the primary stress hormone. In the short term, cortisol is helpful- it boosts energy, sharpens focus, and prepares you to handle challenges. However, chronic stress keeps cortisol levels elevated, leading to imbalances in your entire system.
The Effects of Chronic Stress on Women
1. Hormonal Imbalance
Women’s bodies are particularly sensitive to stress because of their complex hormonal systems. Chronic stress disrupts the balance of:
• Estrogen and Progesterone: High cortisol levels interfere with the production of these hormones, potentially causing irregular menstrual cycles, heavier or lighter periods, and worsened PMS symptoms.
• Testosterone: Chronic stress can lower testosterone levels, leading to decreased energy, libido, and confidence.
• Thyroid Hormones: Stress can suppress thyroid function, which may cause fatigue, weight gain, and difficulty regulating body temperature.
2. Reproductive Health
• Fertility Issues: Chronic stress can delay ovulation or even stop it altogether, making conception difficult.
• Pregnancy Risks: Elevated cortisol during pregnancy can increase the risk of complications such as preterm labor or low birth weight.
• Menopause: Stress can worsen menopausal symptoms like hot flashes, mood swings, and sleep disturbances.
3. Weight Gain and Metabolism
Chronic stress often leads to:
• Weight Gain: Elevated cortisol promotes fat storage, especially around the abdomen, as your body prepares for “emergencies.”
• Sugar Cravings: Stress increases cravings for high-sugar and high-fat foods, leading to a cycle of unhealthy eating.
• Slowed Metabolism: Over time, cortisol can reduce your body’s ability to burn calories efficiently.
4. Mood and Mental Health
Stress deeply affects the female brain and emotional wellbeing:
• Anxiety and Depression: High cortisol levels can disrupt the brain’s chemical balance, making you more prone to anxiety and depression.
• Memory and Focus: Chronic stress can shrink the hippocampus, the brain region responsible for memory and learning.
• Irritability and Mood Swings: Hormonal fluctuations caused by stress can make it harder to regulate your emotions.
5. Physical Symptoms
Chronic stress often shows up as physical symptoms in women:
• Fatigue: Constant cortisol release depletes your energy reserves, leaving you exhausted.
• Digestive Issues: Stress disrupts digestion, leading to bloating, nausea, constipation, or diarrhea.
• Skin Problems: High stress can cause acne, eczema, or premature aging due to inflammation and reduced collagen production.
• Weakened Immune System: Stress suppresses your immune system, making you more prone to infections and illnesses.
We know that was a lot to take in…
Let’s recap what we learnt so far:
Chronic stress can:
• Disrupt your sleep
• Affect your digestion
• Lower your immune system
• Impact your mood and relationships
• Keep you in state of survival
Ready for the good news?
Let’s Look at the Creation State vs. the Survival State
Two total opposites modes in which your body and mind can operate, each driven by different priorities, energy flows, and hormonal responses.
Understanding these states can help you recognize when you’re thriving versus just “getting by.”
The Survival State: Reacting to Threats
As already discovered in detail, the survival state is activated when your body and mind perceive danger or stress, whether real or imagined. We also learnt what happens on a physical level, BUT
What happens ENERGETICALLY in the Survival State?
• When we focus on immediate problems, narrowing attention to the “threat”, we become reactive, impulsive, and defensive, our brain is hyper-alert
• These heightened emotions of constant overwhelm, and exhaustion can keep you in a low energetic frequency
• It reduces access to creativity, problem-solving, and emotional regulation
• You may feel disconnected from your body’s emotions as energy is funneled into “doing” rather than “being”
• The Survival State can block energy centers (chakras) associated with balance, particularly the root chakra (safety) and solar plexus chakra (confidence and control).
…Ready to discover our favorite?
The Creation State!
Thriving and Innovating
The creation state is your natural, thriving mode where your body and mind are in balance. It’s governed by the parasympathetic nervous system, which supports rest, recovery, and growth. This state allows you to move beyond survival into a mindset of abundance, creativity, and purpose.
What Happens in the Creation State in our body?
• Hormones like oxytocin, dopamine, and serotonin are released, promoting relaxation and happiness.
• Energy flows toward growth, healing, and digestion.
• Breathing becomes deep and steady, and muscles relax.
• Immunity and overall vitality improve.
What are the beautiful effects to our mind?
• Accesses creativity, innovation, and big-picture thinking.
• Feels calm, inspired, and motivated.
• Handles challenges with curiosity and resilience rather than fear.
• Focuses on connection, purpose, and fulfillment.
When Does It Happen?
• When you feel safe, supported, and balanced.
• During activities that spark joy or flow (e.g., hobbies, deep work, play).
• In moments of mindfulness or gratitude.
The creation state allows you to build, grow, and thrive – not just physically but emotionally and mentally.
Shifting Between States
Your body and mind are designed to move between these states, but modern life often traps us in survival mode. The goal is to cultivate more time in the creation state by intentionally calming your nervous system and reframing challenges.
Now, the 1,000,000 Dollar question: How to Transition from Survival to Creation and activate the Parasympathetic Nervous System?
1. Prioritizing Rest and Recovery
• Sleep: Aim for 7–9 hours of quality sleep each night to allow your body to repair and reset.
• Relaxation Techniques: Practices like yoga, meditation, or deep breathing help lower cortisol levels (check out LHW’s journey to inner peace) and LHW’s meditation guide
2. Nourishing Your Body
• Learn to cycle sync and eat a balanced Diet: Focus on whole, nutrient-dense foods, including healthy fats, lean protein & complex carbs, and fuel your body according to your menstrual cycle (check out our article on Nourishment for Mental and Hormonal Health)
• Reduce Stimulants: Limit caffeine, sugar, and alcohol, which can exacerbate stress symptoms.
3. Moving Your Body
• Exercise: Gentle activities like walking, Pilates, or stretching can reduce stress without overtaxing your body. We love www.melissawood.com and we also practice somatic exercises with the workoutwitch
• Avoid Overtraining: Intense workouts can raise cortisol if your body is already stressed.
4. Building Emotional Resilience
• Set Boundaries: Learn to say “no” to overcommitment and protect your energy. • Therapy or Coaching: Talking to a professional can help you process emotions and develop coping strategies.
• Gratitude Practice: Focusing on the positives can shift your mindset away from stress.
5. Cultivating Connection
• Social Support: Why we created the LHQ Community and share our experiences with like-minded women. These profound connections help activating your parasympathetic nervous system (your “rest and digest” mode).
• Physical Touch: A hug or holding hands can lower cortisol and increase oxytocin, the “love hormone.”
Our Final Thoughts
That was a lot to take in but don’t worry, we have you covered, check out LHW’s Navigator – a ‘cheat sheet’ about your Nervous System to keep it all bundled in case you need it:
Your LHW Navigator_Nervous System
Chronic stress can take a significant toll on the female body, but it doesn’t have to control your life.
Our aim here is not to make you an expert on medical terminology but we believe in self-empowerment and by understanding how stress affects your hormones, metabolism, and overall health, you can take steps to reduce its impact and support your wellbeing.
Remember, prioritizing self-care isn’t selfish – it’s essential for thriving in a busy, demanding world.
Listen to your body, take time to rest, and find joy in the little moments.
You deserve it ♥️
Have you noticed how stress shows up in your body or mind? What has helped you shift back into your creation state? Share your thoughts, experiences, or tips in the comments – your story might be exactly what another woman needs to hear today.
And if you found this helpful, feel free to pass it along to a friend who could use a little extra support!
LHW x
The content shared in this article is for informational and educational purposes only and should not be considered a substitute for professional advice, including medical, psychological, or health-related consultation.
Leading Her Way LLC (“LHW”) does not provide medical or professional services and does not endorse or recommend any opinions, treatments, products, or practices mentioned. All views expressed are those of the writer or interviewee.
By engaging with this content, you acknowledge that LHW shall not be held responsible for any loss, claim, or consequence arising from the use of, or reliance on, the information provided.
