Send us Fan Mail When the day has been day-ing, a lot of us reach for the same two things, something sweet or a glass of wine. And listen, no judgment. For many women, especially women carrying the weight of family, work, caregiving, and everybody else’s needs, that little “treat” can feel like the fastest path to relief. But what if your body isn’t asking for sugar or wine at all? What if it’s really asking for calm, regulation, and a reset? In today’s episode, we’re talking about five simple stress relief habits that help soothe your nervous system without the crash, the guilt, or the next-morning regret. Hello and welcome to the Holistic Health for Women of Color Podcast. I’m Donna Williams, certified holistic health coach and founder of Holistic BP Health, a platform dedicated to helping women of color care for their hearts through sustainable, culturally rooted wellness practices. I support Black women, caregivers, busy professionals, and women over 50 in making practical changes around food, stress, sleep, and movement without burnout, shame, or one-size-fits-all advice. Through my coaching, online programs, and this podcast, I empower women to protect their health in ways that honor both their bodies and their culture. Let’s be real, after a hard day, it can feel almost automatic to reach for a glass of wine, a slice of cake, a handful of something crunchy and sweet, or that “I deserve this” snack. And honestly, there’s a reason for that. Sugar and alcohol do give temporary relief. They light up the brain’s reward pathways and create a quick shift in how you feel. But as many of us know, that relief doesn’t last. What comes after can look like poor sleep, blood sugar spikes, low energy the next day, increased cravings, irritability, and a cycle that keeps repeating itself. It’s like borrowing peace and paying it back with interest. And for women in midlife, especially women of color already navigating stress, hormonal shifts, high blood pressure concerns, caregiving, and the constant pressure to “hold it all together,” those patterns can really take a toll. So today, I want to share five stress relief habits that do not involve sugar or wine but still help your body calm down in real time. These are simple, practical tools that support your nervous system and can help you feel more grounded when life feels like one long group text of demands. Let’s get into today’s topic of conversation “5 Stress Relief Habits That Don’t Involve Sugar or Wine”. 1. Submerge your hands in a bowl of ice water for one to two minutes 2. Gargle water forcefully for 30 to 60 seconds 3. Lie on your back with your legs up against a wall for 10 minutes 4. Chew something crunchy that requires real chewing 5. Hum or sing loudly for a few minutes Lets Reflect for a Moment: If you find yourself reaching for sugar or wine at the end of the day, I want to say this clearly, that does not mean you are weak, failing, or lacking discipline. It means your body is asking for relief. It means your nervous system is asking for support. The goal is not shame. The goal is awareness. Your body has learned a few fast ways to cope, but it can also learn new ways. Ways that leave you feeling calmer, clearer, and more supported instead of depleted. The more you practice these alternatives, the more natural they can become. Start small. Pick one habit and make it easy to reach for. Put the bowl out. Keep the crunchy vegetables visible. Choose a go-to song. Build yourself a soft landing at the end of the day. And if this episode is speaking directly to you, if you are tired of feeling wired, overwhelmed, emotionally drained, and constantly under pressure I want to invite you to my 30-Day Calm and Pressure Reset online program. This program was created especially for midlife women of color who are ready to lower stress, support their blood pressure, and create more calm in a way that feels realistic, supportive, and rooted in everyday life. If you’re ready to reset your nervous system and care for yourself with intention, you can learn more and join here: Thank you so much for listening to the Holistic Health for Women of Color Podcast. I’m so glad you spent this time with me today. If these ‘5 Stress Relief Habits That Don’t Involve Sugar or Wine’ encouraged you, helped you think differently, or gave you one new tool to try, please share it with another woman who may need it too. And be sure to subscribe so you do not miss future episodes focused on heart health, stress relief, and holistic wellness for women of color. Until next time, take a deep breath, be gentle with yourself, and remember calm is not a luxury. It is part of your healing. Support the show Welcome to Holistic Health for Women of Color, the space where stress relief, mindset shifts, and natural healing meet real life. I’m Donna Williams, Certified Holistic Health Coach, wellness guide, and a woman who navigated high blood pressure and medication side effects by embracing culturally rooted, evidence-informed holistic living. Now I help women of color reclaim their health on their own terms, with compassion, clarity, and tools that fit your life. In each episode, you’ll get: - Simple, science-backed guidance on food, herbs, and lifestyle - Culturally relevant practices and ancestral wisdom you can trust - Stress and nervous system support you can use today - Mindset strategies and habit tools that actually stick - Real stories, practical steps, and resources to keep you moving forward Your health, your way. Let’s nourish your body, protect your peace, and thrive, without perfection, pressure, or shame. If this episode supported you, follow the show and leave a review. For recipes, herb guides, and coaching, visit holisticbphealth.com, short for “holistic blood pressure health” and connect with me on Instagram. Food, herbs, breath, and boundaries: your everyday toolkit. Educational only. Not medical advic...
