Some Thoughts About Creating Balance During Stress

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As I'm writing this post, I'm in the middle of a pretty stressful chapter of my life. 

I am currently in the process of getting a second home in SLC and moving there temporarily as my business expands! Also, since I'll be living between two cities, I am moving my health coaching practice 95% online.

Definitely exciting developments! But also stressful.

When things get stressful, it's so important to create space for self-love and self-care.

Below, I talk ABOUT nourishING your gut, heart, and mind during times of intense stress and transition.

Have any additional tips you'd like to share? Let me know in the comments!

Some Thoughts About Creating Balance During Stress with Joe Struhs, INHC | Happy Healthy Joe

1. Nourish your gut

Nourishing your body with good-for-you food is the best kind of self-care there is.

Food is literally a way you can send messages to your body and, in stressful or emotionally tough situations, you want to be sure to give your body as much positive reinforcement as you can.

Are you drinking enough water? Are you giving your body enzyme-rich fruits and veggies? Are you eating healthy fats? Are you getting your protein from sustainable and life-giving sources? 

Check in with yourself and listen to your body. It knows what’s up. 🙌🏼

In addition to the basic fundamental nutrients, I also like to target my specific needs with conscious supplementation during periods of time where I know I may physically react to stress negatively and my immune system might struggle.


Hydration is vital for basic body functions and essential for coping with stress effectively. Make sure your water is filtered, and if you need to make things interesting, try infusing it with fresh fruits or veggies, such as orange slices, strawberries, and/or cucumbers.


Probiotics in the form of dōTERRA's PB Assist + double-insulated probiotic capsule, as well as integrating other probiotic foods, such as kimchi, sauerkraut, and coconut yogurt (The Coconut Cult is a current favorite).

Immune Support

And, if I need to bring out the big guns, I turn to dōTERRA's On Guard + softgels (a blend of Wild Orange Peel, Clove Bud, Cinnamon Bark/Leaf, Eucalyptus Leaf, and Rosemary Leaf/Flower essential oils) for immune system support.

Thoughts On Caffeine & Alcohol

Naturally-occurring caffeine can be helpful at times, but often during periods of pro-longed stress, this stimulant can have an aggravating, inflammatory effect on the gut and emotions. Because of this, be careful of how you consume caffeinated foods and beverages, particularly coffee, and listen to your body's needs.

Alcohol is a depressant, and can contribute to imbalances in the gut and also cause issues with mood. I advise you to eliminate alcohol from your diet or consume with conscious moderation.

Featured in this shot:  Vegan "pulled pork" jackfruit tacos inspired by  Valerie Fidan's recipe , with a Siete Foods grain-free coconut & cassava tortilla, topped with mango pico. Boozy, fruity drink inspired by the “Island Sunset” from Jules Aron's " Zen & Tonic ."

Featured in this shot: Vegan "pulled pork" jackfruit tacos inspired by Valerie Fidan's recipe, with a Siete Foods grain-free coconut & cassava tortilla, topped with mango pico. Boozy, fruity drink inspired by the “Island Sunset” from Jules Aron's "Zen & Tonic."

2. Nourish your heart

When we're stressed out, it's usually because we have A LOT going on. But, don't forget to...

Make time to do things you love!

Dedicating time to what gives you life. Don't neglect the things that fuel your passion, just because things are stressful. 

Nourish your heart - physically

Exercise is a powerful way of reducing stress. Even some light cardio or walking can make a huge difference doing stressful times and allow you to process your feelings and thoughts more healthily.

Give yourself positive reinforcement

Try starting your day with an empowering affirmation. Make eye contact with yourself in the mirror while repeating your words of choice out loud. Take a moment to pay attention to the qualities you love about yourself and say them out loud, too.

If you need some affirmation inspiration, this deck of affirmation cards from Gabrielle Bernstein are a great way to get started!

Featured in this shot:  Veggie Nacho Cheese Dip recipe from Jules Aron's  "Vegan Cheese" Cookbook . Grain-free tortilla chips by Siete Foods.

Featured in this shot: Veggie Nacho Cheese Dip recipe from Jules Aron's "Vegan Cheese" Cookbook. Grain-free tortilla chips by Siete Foods.

3. Nourish your mind

Take a break

Sometimes, it's important to take a step back from everything and give yourself a break. And it's ok! Give yourself permission to have the "me" time you need, even if it's just for 5 minutes - you'll thank yourself later.


Ashwagandha, also known as "Indian Ginseng" is a vital herb in Ayurvedic medicine and has traditionally been used to help balance the body. Benefits of incorporating this herb may include

  • Immune system support

  • Balancing cortisol levels

  • Managing and subduing anxious feelings

  • Reducing the effects of mental, emotional, and physical stress

A lot of people like mixing it into their coffee or matcha, but because of it's strong flavor, I prefer it in a flavorful smoothie or in a tea with ginger, turmeric, and honey.

Get adequate rest

Prioritize sleep! Every body needs different amounts of sleep, so definitely gauge what works for you.

If stress is making it hard for you to catch some z's, I recommend ashwagandha (which you've already read about), or taking dōTERRA's Serenity Restful Complex, which combines the well-researched, relaxing benefits of Lavender essential oil and L-Theanine along with lemon balm, passionflower, and chamomile to gently promote relaxation and sleep without drowsy side-effects.

Diffuse essential oils for additional support

This is kind of a #duh one for me, but it is definitely worth mentioning.

Using essential oils aromatically is a powerful way to relax the mind and shift your mood. Pre-made blends, such as dōTERRA's Balance, Serenity, Console, and Peace are powerful ways to calm down your mind and nervous system.

Get your FREE Essential Oil Guide!

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