By: Allie Theiss, MSc, CSC, ABS – Menopause Care Provider and Integrative Wellness Coach

For years, I thought I was managing my stress just fine—until my body told me otherwise.

Like many women in midlife, I was juggling a career, family, and aging parents while trying to keep everything afloat. But slowly, my energy began to fade. I was waking up at 3 AM and couldn’t fall back asleep. I felt wired during the day but too tired to think straight. I craved sugar, lost patience easily, and no matter what I did, I felt like I was running on empty.

At first, I thought it was just life. But as a nationally recognized Menopausal Care Provider and Integrative Wellness Coach, I knew better. What I was experiencing was more than burnout—it was the silent strain of chronic stress layered on top of hormonal transition. And once I named it for what it was, everything changed.

Today, I help other women reclaim their energy and resilience through my Thrive™ Framework—a holistic approach to menopause that blends science, intuition, and soul. In this article, I want to pull back the curtain on how stress worsens menopause, and how you can start feeling like yourself again, naturally.

How Stress and Menopause Interact—And Why It Matters

Most women are aware that menopause involves hormonal changes. But what many don’t realize is that stress magnifies every menopause symptom and can even mimic them.

When you’re under chronic stress, your body produces more cortisol, the stress hormone. Elevated cortisol disrupts your entire endocrine system, including your estrogen, progesterone, and insulin levels. It becomes harder to sleep, easier to gain weight (especially belly fat), and more difficult to focus or stay calm.

This is where adrenal function comes into play. Your adrenal glands are supposed to help you respond to short bursts of stress. But when stress becomes a daily state—emotional, physical, financial, or even mental overstimulation—your adrenals begin to falter. This can lead to what we call adrenal fatigue, a condition that is often misunderstood, misdiagnosed, or dismissed entirely.

Recognizing the Signs: When Stress Takes Over

In my practice, I hear the same confessions from women over and over again:

“Why do I keep waking up at 3 AM and can’t fall back asleep?”
“I’m so anxious, but also completely exhausted.”
“I used to handle everything, now the smallest things set me off.”

These aren’t just mood swings or bad days. Your nervous system is waving a red flag: “I’m overwhelmed. I need help.” Here are some of the most common signs that stress is amplifying your menopause experience:

• Waking between 2–4 AM – often triggered by a cortisol spike or blood sugar crash
• Wired but tired – your body feels edgy, your mind is racing, but your energy is running on fumes
• Heightened emotional reactivity – irritability, anxious thoughts, or feeling on edge for no clear reason
• Cravings for sugar, salt, or carbs – especially during the afternoon or late at night
• Mental fog and decision fatigue – struggling to focus, forgetting details, or feeling easily overwhelmed

If you recognize yourself in this list, please hear this: you’re not failing—your body is adapting. And with the right support, you can help it adapt in a way that restores your clarity, energy, and calm.

Holistic Strategies That Help

In my Thrive™ Framework, we focus on calming the nervous system and restoring internal balance, not just pushing through.

Here are four stress-supportive tools I teach my clients:

Breathwork and Grounding Practices

Simple breathing exercises can shift your body out of fight-or-flight in under 60 seconds. One of my favorites is 4-7-8 breathing: Inhale for 4, hold for 7, exhale for 8. Repeat 4 cycles. Walking barefoot in the grass, placing your hand on your chest, or doing a 5-minute body scan can also bring your energy back to center.

Herbal Allies

Adaptogens like ashwagandha, rhodiola, and lemon balm gently help your body respond to stress. Whether in teas, tinctures, or supplements, these herbs can reduce cortisol and support adrenal recovery.

Mind-Body Rituals

Rituals are powerful. Journaling for 10 minutes in the morning, taking a mindful walk after dinner, or doing gentle stretching before bed helps regulate your emotions and establishes a pattern for your body to rely on. These rituals build rhythm, and rhythm is soothing to a stressed-out system.

Blood Sugar and Nervous System Stabilization

If you’re constantly stressed, skipping meals or surviving on caffeine and carbs only makes it worse. I teach women to nourish themselves regularly with protein-rich snacks, healthy fats, and mineral-rich hydration to maintain steady energy and mood levels.

Coming August 2025: The Stress Reset™ Mini-Course, Plus Essential Oil

For women who want to delve deeper, I’ve created a new resource: The Stress Reset™, a concise and supportive online course that teaches you exactly how stress impacts your hormones and how to gently reverse that cycle.

Through bite-sized guided exercises, we explore calming rituals, food-based nervous system support, and mindset practices that reconnect you to peace, even in the midst of change.

As an optional add-on, I’ve created the Calm Core™ Essential Oil Roll-On. It’s an aromatic blend designed to relax the body and quiet the mind anytime, anywhere. Keep it in your bag, on your nightstand, or at your desk—it’s a sensory anchor that tells your body, you’re safe.

You Don’t Have to Do It All Alone

If you’ve been feeling overwhelmed, irritable, or just deeply tired, I want you to know there’s a reason. It’s not weakness, it’s biology. But biology isn’t destiny. You can shift your relationship with stress and come back to center. Give yourself permission to rest, reset, and receive the support you always give everyone else. You deserve that too.

To learn more about Allie Theiss, her Thrive™ Framework, and the upcoming Stress Reset™ course, visit menopausewellness.co or follow @menopausewellness.co on Instagram and TikTok.

Disclaimer: The information provided in this article is intended for general informational purposes only and should not be considered medical advice. Always consult with a qualified healthcare professional before making any changes to your health or wellness routine.