Navigating Life's Storms: 3 Strategies to Support Your Wellness Journey Through Divorce
A Guest Blog by Sarah Weaver, MSN, FNP-C, IFMPC, HN-BC from Entourage Functional Medicine
Understanding the Journey Ahead
Embarking on the path of divorce is arguably one of life's most strenuous passages, one that can deeply reorganize every fiber of our being. The emotional and physical aspects of our lives are closely intertwined, so it's no surprise that going through a separation can leave even the most resilient among us feeling vulnerable. As a functional medicine care provider, I see these major life transitions as opportunities for radical self-care. I hope that this blog post helps you expand your wellness toolkit, so that you can transform an ending into a beginning with fortitude and grace. Functional medicine will help you make dietary choices and lifestyle practices that can nourish and ground you. Mindset shifts that embody the principles of Conscious Uncoupling can help you make a mindful transition from one phase in your life to another.
As you find yourself stepping into this transformative phase, it's important to understand the intricacies of stress—a natural response not just of the heart, but of the body's complex biology. Through the lens of the Hypothalamic-Pituitary-Adrenal (HPA) axis, we'll explore the nuanced ways our bodies can react to the acute pressures and the lengthy challenges that divorce can often entail.
The Science of Stress - The HPA Axis and The Physical and Emotional Impact of Divorce
Within us all is a complex, yet delicate, system that responds to stress. This is the HPA axis, which involves the interplay between the hypothalamus in the brain, the pituitary gland, and the adrenal glands atop our kidneys. Together, they orchestrate the release of cortisol, the body's stress hormone, which helps us react to challenging situations, heightening our alertness and energy.
Intended by nature to be a short-term solution, prolonged activation of this stress response can unbalance our wellbeing, affecting how we sleep, feel, and fight off illness. Divorce can trigger an acute stress response, which is an immediate reaction helping you cope with immediate challenges. It heightens alertness but is typically short-lived. However, if stress persists, it may become chronic—a more constant state that can impact your health over time. Adrenal fatigue is a condition that arises from prolonged exposure to stress, potentially contributing significantly to anxiety symptoms. The adrenal glands play a crucial role in our body's stress response by releasing cortisol, a hormone that helps us cope with stress. However, under constant stress, the theory of adrenal fatigue suggests that the adrenal glands can become overworked, leading to decreased cortisol production. This low cortisol state could manifest as anxiety, along with other symptoms like insomnia, brain fog, feeling wired and tired, weight gain (especially around the belly), depressive mood, and cravings for salt or sweets.
By understanding this, we underscore the need for self-care strategies that foster balance and tranquility, reestablishing our innate equilibrium. It’s not just about the science; it’s about caring for ourselves with the same kindness we would offer to those we love, guiding our bodies to a place of health and harmony.
Thankfully, there are three foundational principles you can embrace that wield a profound impact on mitigating stress hormones, promoting resilience, and fostering overall health and wellbeing. Let's explore these principles:
1. Blood Sugar Regulation
The importance of blood sugar regulation extends far beyond diabetes management—it's a cornerstone for overall hormonal health and stress management. Fluctuating blood sugar levels can trigger the release of stress hormones like cortisol and adrenaline, which, while helpful in acute situations, can be damaging when continuously elevated. To maintain steady blood sugar levels, focus on a balanced diet rich in fiber, lean proteins, and healthy fats, and aim to minimize high-glycemic-index foods that cause rapid spikes in blood sugar. Implementing mindful eating habits—such as consuming smaller, more frequent meals—can also help stabilize blood sugar, supporting a calmer, more balanced physiological response to daily stresses.
2. Adequate Sleep
Never underestimate the regenerative power of sleep. During sleep, our bodies undergo critical repair processes that regulate mood, improve brain function, and balance hormones, including those responsible for stress and metabolism. Chronic sleep deprivation can lead to elevated cortisol levels, making you more susceptible to stress. Aim for 7-9 hours of quality sleep per night, and create a soothing bedtime routine that might include practices like reading, a warm bath, or gentle yoga to signal to your body that it's time to wind down. Furthermore, maintaining a consistent sleep schedule—even on weekends—can greatly improve the quality of your sleep and, by extension, your ability to manage stress.
3. Adopt a Daily Self Reflection Practice
Adopting a growth mindset can be transformational, especially in how you handle stress and interpersonal conflicts. Conscious Uncoupling, a term popularized by Katherine Woodward Thomas, outlines principles that are not just vital during relationship separations but also applicable to everyday stressors; it teaches us to turn our challenges into opportunities for personal growth and healing. By engaging in self-reflection, you gain insights into personal patterns and behaviors, fostering a better understanding of how they may have influenced relationships. This process is not merely about looking backwards—it is about moving forward with a clearer, more compassionate understanding of oneself, helping to mitigate stress and enhance overall well-being. The act of self-reflecting helps to rebuild one’s sense of self-worth and identify what truly matters most, setting the foundation for healthier relationships in the future. In this healing journey, guided self-reflection is a beacon that illuminates the path to a balanced and enriched life post-divorce. By recognizing that all experiences come with lessons, you foster resilience and flexibility in your approach to life's hurdles. This mindset encourages reflection, learning, and a proactive stance in personal development, all of which are essential for reducing the psychological impact of prolonged stress.
Conclusion and Next Steps
In the face of life's shifts, such as those experienced during a divorce, it's crucial to lean on the pillars of knowledge, self-care, and stress management. These times, while challenging, also present a valuable opportunity for personal growth and empowerment.
Embrace this journey toward healing and self-discovery. Your strength, combined with our empathetic guidance, will pave the way to a balanced and healthier you.
Sarah Weaver, MSN, FNP-C, HN-BC, IFMCP
Functional Medicine NP
ENTOURAGE HEALTH
Sarah lead the creation of Parkview's Holistic Nursing program. She is a certified holistic nurse and functional medicine provider, a trained health coach and doula. Sarah was awarded the Rising Star by American Holistic Nurses Association in 2016. Sarah is currently in private practice and focuses on providing functional medicine care for mental, gut, hormone and mitochondrial health.
