When Stress Turns to Inflammation (and what to do about it)

This summer has been full of big transitions in our family. My daughter graduated in June and recently accepted her first job in her field of textile design. It’s such an incredible opportunity for her, and I couldn’t be more proud. At the same time, it comes with some stress—she’ll be moving all the way across the country, which feels a lot more permanent than the four years she spent away at school.

Meanwhile, my son—whose health journey I’ve shared before—is learning firsthand just how much stress and anxiety can impact his well-being.

And here’s the thing that’s really fascinating (and a little frustrating): stress and inflammation feed off each other.

👉 Stress can cause inflammation.

👉 Inflammation can cause stress.

It’s a cycle that can quietly affect everything—your digestion, hormones, recovery, cravings, even your mood. When your nervous system is always “on alert,” your body gets stuck in a constant state of stress, which keeps inflammation simmering in the background.

Manage Stress Before It Manages You

The good news? You don’t need hours of meditation or an elaborate self-care routine to break the cycle. Even the simplest tools can make a real difference. Here are a few to try:

🌿 Take three slow, deep breaths before a meal. This shifts your body into “rest and digest” mode, so you actually absorb more of the nutrients you’re eating.

🌿 Step outside for a few minutes of sun or fresh air. Nature is a natural stress reset.

🌿 Try the 5-4-3-2-1 grounding technique. This one is a game-changer! Here’s how it works:

5 – Name five things you can see – spot five things in your immediate environment. Whether it’s a chair or your favorite photo, the goal is to really see the details – like color, form and texture. By diverting your attention to your sense of sight, you disrupt the cycle of anxious or stressful thoughts.

4 – Name four things you can hear – Close your eyes and listen to the ambient noises around you. They could be anything from the sound of your refrigerator to birdsong, or people talking.  Identifying these sounds helps you direct your mind away from inward worries and more toward the world around you, anchoring you in the present moment.

3 – Name three things you can touch – focus on the sense of touch to further ground yourself.  Become aware of three things you can feel. They could be the fabric of your clothes against your skin, the texture of an item you’re holding or the sturdiness of the chair you’re sitting on.

2 – Name two things you can smell – Take a deep breath and identify two distinct smells around you.  It could be the aroma of fresh coffee or tea or the clean scent of hand soap. Tuning into these smells helps move your focus from downward spiraling thoughts to your immediate surroundings, reinforcing your connection to the present moment.

1 – Name one thing you can taste – Last but not least, focus on your sense of taste. You might want to take a sip of water, or focus on the lingering flavor of toothpaste in your mouth. Centering on this final sense completes the cycle and firmly brings you back into the present moment.

This simple practice pulls you back into the present moment, quiets racing thoughts, and helps calm your nervous system. Pair it with a few slow breaths, and you’ll feel the difference almost immediately.

Regular Habits, Big Changes

It’s not about doing everything perfectly—it’s about practicing small habits regularly. Over time, they add up in powerful ways, giving you more resilience and confidence in the face of life’s challenges.

Just like my daughter navigating a new chapter, and my son learning how his body responds to stress, we all have opportunities to tune in, reset, and give our minds and bodies what they need. And sometimes, it starts with something as simple as a breath.