12 Holistic Ways to Reduce Stress, Boost Mood and Improve Mental Clarity

Written by MJ Feeke, Nutritional Therapist

MJ is a BANT Registered Nutritionist, Nutritional Therapist, Health Coach, Chef, and Certified Breathwork Facilitator with over 25 years of experience in the food industry and over 20 years as a small business owner. She is dedicated to educating and empowering others through nutrition and wellness.

In today’s fast-paced world, especially during life transitions like perimenopause, stress can feel like a constant background hum, affecting everything from mood to mental clarity. But the good news? Small, intentional shifts can have a powerful impact. By supporting your nervous system, nourishing your mind, and creating daily rituals of care, you can begin to feel more focused, resilient, and at ease. These 12 strategies help you reconnect with yourself, reduce overwhelm, and gently bring your brain and body back into balance, one mindful moment at a time.

Understanding brain fog and stress in perimenopause

Perimenopause, the transitional phase before menopause, brings hormonal fluctuations that can impact cognitive function, mood, and stress levels. Many women experience brain fog, memory lapses, anxiety, and difficulty concentrating. These changes are often linked to declining estrogen levels, which affect neurotransmitters like serotonin and dopamine, as well as increased cortisol (the stress hormone).

Brain fog, hormones, and you: Perimenopause questions answered

Here’s your go-to guide for supporting cognitive health and emotional balance during perimenopause:

1. What helps brain fog during perimenopause? Lifestyle changes like stress management, brain-healthy nutrition, and quality sleep can improve cognitive function.

2. How does perimenopause affect stress levels? Hormonal fluctuations, particularly declining estrogen, can increase cortisol production, leading to heightened stress and anxiety.

3. Can supplements help with perimenopausal brain fog? Some women find relief with omega-3s, magnesium, and adaptogenic herbs, but consult a healthcare provider before starting any supplement.

4. How can I improve sleep quality during perimenopause? Creating a pleasant environment, managing stress, and incorporating magnesium or calming herbal teas can promote better sleep.

5. Are there specific foods that support brain health in perimenopause? Foods rich in omega-3s (salmon, flaxseeds), antioxidants (berries, leafy greens), and healthy fats (avocados, nuts) can help enhance memory and focus.

Signs your stress resilience needs support

Stress resilience is the ability of your body and mind to recover from challenges, adapt to pressure, and stay balanced through life’s ups and downs. It helps you bounce back instead of burning out.

When your stress resilience is low, even small challenges can feel overwhelming. You might notice frequent fatigue, irritability, trouble sleeping, brain fog, digestive issues, or feeling anxious or emotionally reactive. These are your body’s gentle (or not-so-gentle) nudges that it’s time to slow down, reset your nervous system, and rebuild your inner reserves. Noticing signs in your own body is the first step to real, sustainable support.

12 ways to reduce stress and improve mental clarity

1. Understand your brain’s changing needs

Awareness is the first step. Reflect on what changes you have personally noticed. Recognizing that perimenopause affects brain function can empower you to take proactive steps toward better mental well-being.

2. Create a morning mindfulness routine

Start your day with meditation, deep breathing, or journaling (pick what suits you) to set a calm and focused tone. Even five minutes can help regulate stress levels.

3. Keep a mood and symptom journal

Tracking your emotions, sleep patterns, and cognitive changes helps identify triggers and patterns, allowing you to make informed adjustments. There are great apps that can help with this.

4. Spend time in nature

Exposure to natural sunlight supports vitamin D production, regulates circadian rhythms, and reduces stress. A simple walk in the park can enhance mood and focus.

5. Engage in brain games and learning

Keeping your mind active with puzzles, reading, or learning new skills strengthens cognitive function and memory. Pick one you enjoy and set a reminder to play each day.

6. Detox your digital habits

Reducing screen time, particularly before bed, minimizes overstimulation and mental fatigue. Try a 30-minute screen-free wind-down before sleep.

7. Engage in joyful movement

Exercise releases endorphins and improves blood flow to the brain. Find activities that feel energizing rather than exhausting, like dancing, yoga, or brisk walking. Choose a type of movement that you love.

8. Use aromatherapy and essential oils

Scents like lavender, rosemary, and peppermint enhance relaxation and cognitive function. Diffuse them or apply on pulse points for stress relief.

9. Create a gratitude practice

Gratitude shifts focus from stress to appreciation. Start a gratitude journal or express three things you’re thankful for daily.

10. Develop a nighttime wind-down routine

A relaxing bedtime routine, such as drinking chamomile tea, reading, or stretching, prepares the brain for restful sleep, essential for cognitive health. Going to bed at a set time each evening is also part of a good routine.

11. Take digital detox breaks

Frequent social media use and excessive screen time can increase stress levels. Schedule short breaks to disconnect and reset your mind. Keep your phone out of easy reach for a few hours each day.

12. Prioritize joy and laughter

Laughter lowers cortisol and boosts mood. Watch a comedy, spend time with loved ones, or engage in activities that bring genuine joy.

Build your stress resilience now

I’ve learned that supporting our mental well-being doesn’t mean overhauling our whole lives. It’s about weaving small, meaningful practices into our days. These 12 tools are gentle, holistic ways to help reduce stress, boost mood, and bring clarity into your mind and life.

Start by picking just one to focus on this week and see how it feels.

Book a discovery call here if you are ready for 1:1 support.

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Read more from MJ Feeke

MJ Feeke, Nutritional Therapist

MJ is a leader in the wellness world who understands the transformative power of positive nutrition and lifestyle medicine. As a busy working woman, mom, wife, and daughter, she deeply relates to the challenges of managing stress and life load, especially for midlife women. MJ is passionate about empowering individuals to reclaim their health and live their best lives.