Stress Response & Chronic Fatigue: Why Your Body Feels Like It’s Always Running on Empty

If you feel tired no matter how much you rest, struggle to concentrate, or rely on caffeine just to get through the day, you're not alone! As we get older, many women experience a slow drain of energy that doesn’t improve with sleep. This isn’t laziness or weakness. It's often the result of a dysregulated stress response system that’s stuck in overdrive.

In this article, we’ll break down what the stress response actually is, how it’s connected to your fatigue, and what you can do to start restoring your energy.

What Is the Stress Response?

The stress response is your body’s survival system. When your brain perceives a threat, real or imagined, it signals the release of stress hormones like cortisol and adrenaline. These hormones shift your body into “fight or flight” mode. Your heart rate increases, digestion slows down, and your body directs energy toward immediate survival.

This response is helpful in the short term. The problem is, modern life rarely gives us time to switch off. Ongoing deadlines, poor sleep, family pressures, blood sugar imbalances, and even scrolling the news can all keep your stress response activated.

When this system is constantly turned on, your body never truly returns to a state of recovery. Over time, this creates wear and tear on the brain, immune system, digestion, hormones, and, most noticeably, your energy levels.

Chronic Fatigue: The Crash After the Constant Rush

Chronic fatigue isn't just about being tired. It’s a deeper kind of exhaustion that rest doesn’t fix. It's your body signaling that it can’t keep operating in survival mode.

Some common signs include:

• Feeling wiped out after minor tasks
• Brain fog or difficulty focusing
• Irritability or emotional overwhelm
• A wired but tired feeling at night
• Needing caffeine or sugar to function
• Trouble recovering from illness or stress

If these sound familiar, your nervous system may be stuck in a hyper-alert state while your cellular energy production slows down. This mismatch leaves you running on fumes.

How Stress Disrupts Your Energy Systems

Here’s what happens under the surface when your stress response becomes chronic:

Cortisol Disruption
Cortisol helps regulate energy, but long-term stress can cause it to swing too high or crash too low. Both patterns can leave you feeling exhausted, anxious, or unable to sleep deeply.

Mitochondrial Fatigue
Mitochondria are the power plants inside your cells. Chronic stress reduces their function, which means you produce less ATP, your body’s main energy currency.

Blood Sugar Rollercoasters
Stress raises blood sugar to fuel a fight or flight response. Over time, this can cause energy crashes, cravings, and even insulin resistance.

Inflammation
Ongoing stress increases systemic inflammation, which impairs your body’s ability to heal and repair itself. Inflammation itself can make you feel sluggish and foggy.

Disrupted Sleep Cycles
A dysregulated nervous system often means poor sleep quality. You may fall asleep easily but wake frequently or feel unrefreshed in the morning.

Restoring Balance: Supporting Your Stress Response

You don’t have to overhaul your life to start feeling better. Small, consistent changes can make a big difference in calming your stress response and rebuilding energy.

Here are some foundational steps:

Nervous System Regulation

• Practice slow, deep breathing (inhale for 4, exhale for 6) a few times a day.
• Include calming activities like walking, stretching, or time in nature.
• Consider herbal support such as lemon balm, Ashwagandha, or tulsi (consult your practitioner).

Blood Sugar Stability

• Start your day with a protein-rich breakfast.
• Avoid skipping meals and pair carbs with protein or healthy fats.
• Minimize ultra-processed foods and sugary snacks.

Sleep Hygiene

• Wind down with a consistent nighttime routine.
• Avoid screens and bright lights at least one hour before bed.
• Support sleep with herbal teas like chamomile or a magnesium supplement.

Anti-Inflammatory Nutrition

• Focus on whole foods rich in antioxidants.
• Include foods that support the nervous system like leafy greens, wild salmon, nuts, and seeds.
• Drink herbal teas that nourish rather than stimulate.

Mindset Shifts

• Give yourself permission to rest. You’re not lazy. You’re healing.
• Reframe your to-do list to include what supports your energy, not just what drains it.
• Ask for help and set boundaries where you need them.

A Final Thought

Your body was never designed to run at full speed all the time. Chronic fatigue is not a personal failure. It’s a signal that your stress response needs attention, not punishment. With the right support, you can move from simply surviving to thriving again.

If you’re ready to take the next step, download The Beginner’s Guide to Understanding Inflammation & Anti-Inflammatory Eating. It walks you through what inflammation really is, how it affects your energy, and how to start supporting your body through simple nutrition and lifestyle shifts.