Earlier this month, I had the incredible honor of presenting at the Greater Phoenix Equality Chamber of Commerce (GPECC) on the topic “Naturopathic Tools for the Restoration of Your Mental Wellbeing.” The energy in the room was heartfelt, curious, and powerful.

In honor of May as Mental Health Month, I’m continuing that momentum by sharing some of the most transformative naturopathic tools to help rebalance the nervous system and restore resilience—starting with this week’s blog: a powerful pairing of education and nourishment.

From Surviving to Thriving: Break Free from Chronic Stress with Vitalist Naturopathic Tools

In today’s world, many people claim they are "not stressed" — yet they battle chronic headaches, gut issues, sleep problems, hormonal imbalances, and fatigue. At Rising Phoenix Naturopathy, I help patients uncover what lies beneath these symptoms. Too often, our bodies are stuck in a state of chronic fight-or-flight, a biological mode meant only for brief survival. This dysregulated state is not just a feeling—it’s a full-body experience, and over time, it wears down multiple systems.

What is Chronic Stress, Really?

Stress, from a biological standpoint, is a normal, even essential, response to threat. It activates the sympathetic nervous system (SNS), causing the release of adrenaline and cortisol. This increases heart rate, blood pressure, and glucose availability, while pausing less urgent functions like digestion and reproduction.

This cascade is adaptive in emergencies. But the problem arises when this state becomes our baseline due to societal demands, unresolved trauma, or a lack of recovery time. The parasympathetic nervous system (PNS), which governs rest, repair, and digestion, is rarely given a chance to rebalance the equation.

The Hidden Costs of Modern Stress

Living in a sympathetic-dominant state leads to the breakdown of vital systems:

• ●  Gastrointestinal: Constipation, diarrhea, bloating, food sensitivities

• ●  Hormonal: PMS, infertility, low libido, thyroid dysfunction

• ●  Immune: Frequent illness, chronic inflammation, autoimmune conditions

• ●  Neurological: Anxiety, depression, insomnia, brain fog

• ●  Dermatological: Acne, eczema, hair loss

  Research in Nature Reviews Endocrinology and Frontiers in Behavioral Neuroscience shows that chronic activation of the hypothalamic-pituitary-adrenal (HPA) axis disrupts everything from mood regulation to immune response (Russell et al., 2019; Godoy et al., 2018).

  The Vitalist Lens: Root-Cause, Whole-Person Medicine

  Naturopathic medicine approaches stress differently. Instead of masking symptoms, we seek to understand how stress manifests uniquely in your system. As a vitalist naturopathic physician, I believe the body has an innate wisdom to heal—we just need to remove obstacles and support its natural processes.

  Naturopathic Strategies to Rebalance

  1. Change Your Perception, Reclaim Your Power

  Not everything can be changed, but perception is powerful. Chronic stress is often fueled by ruminating over what we cannot control. A core naturopathic principle is empowering patients to recognize where they can reclaim agency. Boundaries, mindfulness, and self-awareness are foundational tools in reducing internalized stress.

  2. The "Art of Talking to Yourself"

  This journaling-based self-inquiry technique helps integrate fragmented emotional parts. Start with breathwork to quiet the mind, then write to a part of you that feels overwhelmed. Ask it:

• ●  What do you want me to know?

• ●  How can I support your healing?

● What do you need to come back into my heart?

This practice fosters internal safety and emotional resilience. It can be done alone or supported through therapy and naturopathic coaching. This tool can bring up very strong emotions and memories, if this happens it is recommended to stop the practice, take a deep breath and center yourself in the current space. Then reach out to a professional for guidance on the best ways to move forward.

3. Reconnect to the Breath

Simple techniques like 4-square breathing or alternate nostril breathing have been shown to reduce stress hormone levels and activate the vagus nerve (Jerath et al., 2012). Just a few minutes a day can reset the nervous system and reestablish calm.

4. Movement as Medicine

Exercise is one of the most powerful yet underprescribed tools for mental health. Research in Molecular Psychiatry and Neuroscience shows that movement increases serotonin, dopamine, and BDNF — natural mood stabilizers and neuroprotective compounds (Yau et al., 2011; Kim et al., 2016). Whether it’s a walk, dance class, or hike, the key is joyful, regular movement.

5. Heal the Gut, Heal the Brain

The gut-brain axis is not a trend; it's a fact. Stress impairs digestion, alters microbiota, and limits nutrient absorption—all of which impact mood. Include fermented foods, prebiotic fibers, Omega-3s, and magnesium to support both gut health and emotional balance (Carabotti et al., 2015; Menni et al., 2017).

6. Sleep Hygiene

Cortisol dysregulation often disrupts melatonin production, worsening sleep quality. Alcohol and cannabis may sedate, but they disrupt REM cycles. Sleep tips:

• ●  Avoid stimulants after noon

• ●  No screens 2 hours before bed

• ●  Keep a consistent routine

• ●  Sleep in total darkness

• ●  Use white noise if needed

  Final Thoughts: Rise Strong. Heal Deeply.

At Rising Phoenix Naturopathy, my mission is to guide you back to the wisdom of your body. Chronic stress doesn’t mean you are weak—it means your system is overloaded. Healing is possible when we meet the body with the tools it needs to reset, restore, and rebuild.

If you’re ready to take the next step, I invite you to connect. CLICK HERE to schedule a free discovery consultation with me.

Key Takeaways:

• ●  Chronic stress often hides in physical symptoms like fatigue, digestive issues, hormonal imbalances, insomnia, and skin conditions—even when you don’t feel stressed.

• ●  The body’s stress response is biologically useful for short-term survival, but long-term activation of the sympathetic nervous system leads to widespread breakdown of vital systems.

• ●  Naturopathic medicine takes a root-cause approach—looking at how stress uniquely affects each individual and empowering healing through natural, personalized strategies.

• ●  Simple, accessible tools like breathwork, journaling, joyful movement, and sleep hygiene can help reset the nervous system and restore emotional resilience.

• ●  The gut-brain connection is key: Stress impairs digestion, alters gut flora, and limits nutrient absorption—fueling mood imbalances and mental fog.

• ●  Healing is possible. With the right support and a holistic plan, you can shift from survival mode into true restoration.

  Let’s Connect:

  If you're ready to explore how vitalistic naturopathic care can benefit your health, CLICK HERE to schedule a 20 min free consultation. Together, we’ll create a personalized plan that’s designed to help you feel your best, naturally.

  Also, you can CLICK HERE to see my latest upcoming events schedule. Citations

1. Russell G, Lightman S. The human stress response. Nat Rev Endocrinol. 2019.

2. Godoy LD et al. A Comprehensive Overview on Stress Neurobiology. Front Behav

   Neurosci. 2018.

3. Jerath R et al. Dynamic Change of Awareness During Meditation. Front Hum

   Neurosci. 2012.

4. Carabotti M et al. The gut-brain axis. Ann Gastroenterol. 2015.

5. Menni C et al. Omega-3 fatty acids and gut microbiome diversity. Sci Rep. 2017.

6. Yau SY et al. Hippocampal plasticity and exercise. PLoS One. 2011.

7. Kim DM, Leem YH. Exercise and memory via BDNF. Neuroscience. 2016.

Gut-Brain Healing Recipe: Omega-Rich Salmon with Garlic-Lemon Olive Oil & Roasted Veggie Medley

A deeply healing, brain-nourishing, gut-supportive meal that’s dairy-free, grain-free, and starch-free.

Ingredients:

• ●  2 wild-caught salmon fillets (4–6 oz each)

• ●  2 cups chopped non-starchy veggies (zucchini, broccoli, cauliflower, bell pepper,

  asparagus)

• ●  1 small red onion, sliced

• ●  3 tbsp extra virgin olive oil, divided

• ●  3 garlic cloves, minced

• ●  Juice of 1 lemon

• ●  1 tsp lemon zest (optional)

• ●  1 tsp sea salt

• ●  1⁄2 tsp black pepper

• ●  1 tsp dried oregano or thyme

• ●  Fresh parsley or dill for garnish

  Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment.

2. Toss vegetables with 2 tbsp olive oil, half the garlic, salt, pepper, and herbs.

   Spread evenly on the baking sheet.

3. Place salmon fillets on top of the veggies. Drizzle with 1 tbsp olive oil, remaining

   garlic, lemon juice, and zest.

4. Bake for 15–20 minutes until salmon flakes easily.

5. Garnish and serve warm.

Weekly Augmentation Ideas:

• ●  Salmon Salad Bowl: Over greens with avocado + lemon.

• ●  Nori Wraps: Wrap in seaweed with cucumber and tahini.

• ●  Breakfast Hash: Sauté leftovers with kale and turmeric.

• ●  10-Minute Soup: Stir into bone broth for a nourishing quick meal.

  Why This Recipe Works

• ●  Wild salmon provides Omega-3 fatty acids (EPA & DHA) to support mood, reduce inflammation, and protect brain cells.

• ●  Olive oil nourishes the gut lining and supports heart-brain health.

• ●  Non-starchy veggies like broccoli, cauliflower, and zucchini are rich in

  antioxidants, fiber, and prebiotics.

• ●  Garlic and lemon aid digestion and liver detox pathways.

• ●  Healthy food combination for oncology care and all blood types.

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  Join Me for More This May

  To continue supporting our community during Mental Health Awareness Month, I’m hosting two online discussions where we’ll explore even more naturopathic approaches to emotional wellness:

  🗓
  May 6 @ 5:00 PM MST — Stress Unmasked: How Chronic Stress Sabotages Your Mind, Body & Mood

  🗓
  May 20 @ 5:00 PM MST — Resilience Rebuilt: How to Restore Energy, Focus & Joy Through Natural Tools

  🔗
  Register Here: Upcoming Events

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Let’s Talk — Book a Free Discovery Call

Not sure where to start? I offer a free 20-minute discovery consultation to explore how naturopathic medicine can support your unique journey.

📞
Book Now
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info@RisingPhoenixNaturopathy.com

With compassion and clarity,

Dr. Tara Coppola, ND MS CES

Rising Phoenix Naturopathy
🌐📍
Phoenix, AZ | www.RisingPhoenixNaturopathy.com

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This blog is for educational purposes only and does not substitute for licensed medical care. Always consult with your physician or naturopathic doctor about your individual needs.