Stress Relief Habits for Women of Color I 5 Ways to Calm Stress Without Sugar or Wine!

Holistic Health for Women of Color Podcast, Episode #117

Looking for a better way to unwind? Discover 5 stress relief habits for women of color that calm stress and support heart health. If you’re tired of ending long, demanding days reaching for sugar, wine, or anything that offers only a moment of relief, this episode was created with you in mind.


In today’s 5 Stress Relief Habits That Don’t Involve Sugar or Wine podcast, we’ll explore simple, nourishing ways to ease stress, care for your nervous system, and support your heart in a way that feels gentle, realistic, and rooted in the everyday experiences of women who carry so much.

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Holistic Health for Women of Color Podcast Mission for Black Women - Empowerment

hh for women of color podcast. https://www.holisticbphealth.com/holistic-health-for-women-of-color-podcast.html

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.

Stress Relief Habits for Women of Color

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.


nervous system calming. https://www.holisticbphealth.com/stress-relief-habits-for-women-of-color.html

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 for women of color 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”.

5 Stress Relief Habits That Don't Involve Sugar or Wine Podcast, Episode #117 Transcript

  1. Submerge your hands in a bowl of ice water for one to two minutes.

    Now I know what you may be thinking: Donna, ice water? Really?

    But stay with me here... Cold exposure can help activate the vagus nerve and support a shift from stress mode into a calmer state. You do not need a dramatic ice bath like you’re training for a Marvel movie. You don’t need to become the wellness version of Rocky. Just a bowl of very cold water and some ice can do the trick.

    Submerging your hands for a minute or two creates a physical interruption. It gets your attention, slows the mental spiral, and often leaves you feeling noticeably calmer. It’s a simple reset that can be especially helpful when you walk in the house already carrying the day on your shoulders.

  2. Gargle water forcefully for 30 to 60 seconds.

    This one sound unusual, but it works. Gargling strongly helps stimulate the vagus nerve through the muscles at the back of the throat, which can send calming signals throughout the body.

    It may feel a little strange at first, but sometimes the things that look silly are the things that help the most. Kind of like how your auntie’s remedies sounded questionable until they actually worked.

    If you tend to walk in the door and head straight for the kitchen, try this first. Go to the bathroom, turn on the sink, gargle for 30 to 60 seconds, and give your body a chance to reset before you go on autopilot.

  3. Lie on your back with your legs up against a wall for 10 minutes.

    This is one of the simplest and most restorative practices you can do. Legs up the wall is a gentle yoga pose that helps calm the nervous system, ease physical tension, and support circulation.

    And no, you do not need to be flexible. You do not need matching workout clothes. You do not need candles, a yoga app, or a perfectly curated wellness corner from Instagram. You just need a wall and a few minutes. This can be a beautiful transition ritual after work or before bed. Put on some soft music, gospel, jazz, old-school R&B, or whatever helps your spirit exhale. Let your body know it is safe to come down from high alert.

  4. Chew something crunchy that requires real chewing.

    Part of why stress eating feels soothing is because chewing itself can help regulate the nervous system. It provides sensory input and can release tension that builds up in the jaw and face throughout the day.

    Walmutscardiobenefits. https://www.holisticbphealth.com/stress-relief-habits-for-women-of-color.html
    So instead of reaching for candy or cookies, try something crunchy and nourishing like carrots, celery, cucumber, jicama, or a small handful of nuts.

    Sometimes we do not just need comfort. We need an outlet. We need a way to discharge stress physically. Chewing something crunchy can give your body some of that relief without the blood sugar roller coaster.

    Think of it as giving yourself a little “I need to decompress” snack without making your body work overtime afterward.

  5. Hum or sing loudly for a few minutes.

    Yes, really. Hum. Sing. Make some noise!!!

    Humming and singing create vibration in the vocal cords, throat, and chest, which can support vagus nerve stimulation and help calm the body. And the best part is, this does not require talent. This is not The Voice. Nobody is turning their chair around.

    This can happen in the car on the way home, in the kitchen while dinner is cooking, or in the shower where many of us suddenly become Grammy-worthy.

    And let’s be honest, music has always been medicine in our communities. From gospel that lifts the spirit, to Anita Baker, to Frankie Beverly and Maze, to the songs that got us through heartbreak, family cookouts, church mornings, and hard seasons, music helps move emotion through the body.

    So if you feel your stress rising, put on a song that meets you where you are and sing like your nervous system depends on it, because honestly, it just might.

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 of stress relief habits for women of color. 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.

30-Day Calm and Pressure Reset Online Program

building bounce back. https://www.holisticbphealth.com/30-day-calm-and-pressure-reset-for-midlife-women-of-color.html
And if this webpage of stress relief habits for women of color, 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 and In Closing:

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 this ‘5 Stress Relief Habits That Don’t Involve Sugar or Wine, podcast’ encouraged you, helped you think differently, or gave you one new tool to try, please share this webpage on stress relief habits for women of color 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.



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