Stress Stacking: 3 Sneaky Signs You’re More Burnt Out Than You Think

Your brain says you’re fine. But your body knows better.
Feeling off lately and not sure why? You might be carrying more stress than you think.

August is National Wellness Month! And it’s your reminder that self-care isn’t just about bubble baths and green juice. It’s about knowing when you need support, before your body forces you to slow down.

One of the most overlooked wellness culprits? Stress stacking.

That’s when small, everyday stressors—late nights, skipped meals, nonstop notifications—quietly accumulate. Individually, they’re manageable. But together? They overload your system.

Let’s fix that. Below, you'll find 3 signs you’re stacking more stress than your body can carry—plus simple, science-backed strategies to help you reset.

1. You’re Wired… and Tired

You’re exhausted but can’t turn your brain off. You're hitting the pillow worn out, but lying there restless. This wired-but-tired loop is often the result of chronic stress disrupting your natural cortisol rhythm.

Your system stays in overdrive—even when you’re supposed to be recovering. Elevated evening cortisol levels have been shown to interfere with sleep onset and quality [1,4].

Try This:

• Avoid caffeine after 2 p.m., especially if you're sensitive to stimulants

• Stick to a consistent sleep/wake cycle—even on weekends

• Create a calming wind-down routine (dim lights, no screens, light stretching, herbal tea)

• Incorporate magnesium-rich foods (dark chocolate, nuts, leafy greens)

• Try adaptogens like ashwagandha to support your HPA axis and help lower nighttime cortisol [1,7]

• Use a white noise machine or fan to cue your nervous system for sleep

2. You’re Snapping (or Zoning Out) More Often

Little things feel unusually irritating—or you check out completely. Sound familiar?

Irritability and emotional numbness are both signs your nervous system is overwhelmed. When your stress threshold is maxed, your brain either lashes out—or shuts down as a defense mechanism.

Elevated stress hormones can blunt emotional regulation and increase reactivity [4].

Try This:

• Schedule short, structured breaks (5–10 mins) between tasks—walk, stretch, or do nothing

• Practice box breathing or alternate nostril breathing to activate your parasympathetic nervous system [1,4,9]

• Prioritize protein-rich meals and complex carbs to stabilize blood sugar

• Journal a daily gratitude list or emotional check-in to offload mental clutter

• Limit decision-making fatigue: prep meals, automate routines, simplify choices

3. You Feel Foggy… Even After a Full Night’s Sleep

You slept 8 hours, but still feel like your brain’s on 5%. Chronic stress drains the nutrients that fuel cognitive clarity, including essential B vitamins like folate and B12.

Low levels of these vitamins are linked to impaired memory, slower processing, and poor mental focus [5,6].

Try This:

• Get 10+ minutes of morning sunlight daily to regulate your circadian rhythm

• Eat B-vitamin-rich foods: leafy greens, avocado, eggs, beans, fish, and fortified cereals

• Avoid screens 1–2 hours before bed to enhance deep REM sleep

• Add a magnesium supplement to your nighttime routine to promote restorative sleep [2]

• Stay hydrated—mild dehydration can impair concentration and alertness [8]!

• Use a task list or planner to offload mental load and improve focus

• Supplement with a well-rounded B complex during periods of high demand 

Your 5-Minute Reset

When stress is mounting, your habits matter more than ever. One of the simplest, most effective ways to reset is to support your body with targeted nutrients daily. We call it your 5-Minute Reset because it’s that doable:

• Take 4 capsules (2 of each supplement) with your meal

• Hydrate

• Breathe

• And go about your day

That’s it. No 10-step wellness routine required. Just a realistic, research-backed way to anchor your day and support your nervous system from the inside out.

Build Your Stress Recovery Toolkit

Ashwagandha Complex → 

A clinically studied formula featuring KSM-66®, shown to help regulate cortisol, promote emotional balance, and support restful sleep when taken consistently. [3,7]

Vitamin B Complex → 

Includes eight essential B vitamins in active forms that help fuel brain health, energy, and focus, especially during demanding seasons. [5,6]

Habit Tracker: Your EASY Pattern Wellness Plan

No printer needed—just copy, screenshot, or save this weekly layout to stay consistent with your stress-reducing habits!

Choose 3–4 habits to focus on each week. Track them daily for better consistency. Use this to reflect on patterns, energy shifts, and progress over time.

FAQs: Understanding Stress Stacking

Q: What is stress stacking?
A: It’s the slow build-up of small stressors—like poor sleep, skipped meals, or constant emails—that compound and overwhelm your nervous system.

Q: What are the signs?
A: Feeling constantly wired, groggy even after sleep, mood swings, foggy thinking, or emotional flatness can all be signs of stress stacking.

Q: What can I take to help?
A: Pattern Wellness Ashwagandha Complex and Vitamin B Complex are two foundational formulas that help support your body’s natural response to stress, without making you feel off.

Don’t Wait for Burnout

Feeling off is your body’s way of asking for a reset.

Whether you’re juggling work, family, or just trying to stay afloat, supporting your nervous system with science-backed supplements can help you feel clearer, calmer, and more like you.

Use code BLOG10 at checkout for 10% OFF your first Pattern Wellness order!

Shop Ashwagandha + B Complex!

Resources: 

1. Buckley TM, Schatzberg AF. On the interactions of the hypothalamic-pituitary-adrenal (HPA) axis and sleep: normal HPA axis activity and circadian rhythm, exemplary sleep disorders. J Clin Endocrinol Metab. 2005 May;90(5):3106-14. doi: 10.1210/jc.2004-1056. Epub 2005 Feb 22. PMID: 15728214. https://pubmed.ncbi.nlm.nih.gov/15728214/ 

2. Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017 Apr 26;9(5):429. doi: 10.3390/nu9050429. PMID: 28445426; PMCID: PMC5452159. https://pubmed.ncbi.nlm.nih.gov/28445426/ 

3. Panossian AG, Efferth T, Shikov AN, Pozharitskaya ON, Kuchta K, Mukherjee PK, Banerjee S, Heinrich M, Wu W, Guo DA, Wagner H. Evolution of the adaptogenic concept from traditional use to medical systems: Pharmacology of stress- and aging-related diseases. Med Res Rev. 2021 Jan;41(1):630-703. doi: 10.1002/med.21743. Epub 2020 Oct 25. PMID: 33103257; PMCID: PMC7756641. https://pubmed.ncbi.nlm.nih.gov/33103257/ 

4. Young ES, Doom JR, Farrell AK, Carlson EA, Englund MM, Miller GE, Gunnar MR, Roisman GI, Simpson JA. Life stress and cortisol reactivity: An exploratory analysis of the effects of stress exposure across life on HPA-axis functioning. Dev Psychopathol. 2021 Feb;33(1):301-312. doi: 10.1017/S0954579419001779. PMID: 32124708; PMCID: PMC8139339. https://pmc.ncbi.nlm.nih.gov/articles/PMC8139339/ 

5. Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients. 2016 Jan 27;8(2):68. doi: 10.3390/nu8020068. PMID: 26828517; PMCID: PMC4772032. https://pmc.ncbi.nlm.nih.gov/articles/PMC4772032/ 

6. Hvas AM, Nexo E. Diagnosis and treatment of vitamin B12 deficiency--an update. Haematologica. 2006 Nov;91(11):1506-12. Epub 2006 Oct 17. PMID: 17043022. https://pubmed.ncbi.nlm.nih.gov/17043022/ 

7. Auddy, B., et al. (2008). A standardized Withania somnifera extract significantly reduces stress-related parameters in chronically stressed humans: A double-blind, randomized, placebo-controlled study. Journal of the American Nutraceutical Association, 11(1), 50–56. https://www.researchgate.net/publication/242151370 

8. Riebl SK, Davy BM. The Hydration Equation: Update on Water Balance and Cognitive Performance. ACSMs Health Fit J. 2013 Nov;17(6):21-28. doi: 10.1249/FIT.0b013e3182a9570f. PMID: 25346594; PMCID: PMC4207053. https://pmc.ncbi.nlm.nih.gov/articles/PMC4207053/

9. Bentley TGK, D'Andrea-Penna G, Rakic M, Arce N, LaFaille M, Berman R, Cooley K, Sprimont P. Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature. Brain Sci. 2023 Nov 21;13(12):1612. doi: 10.3390/brainsci13121612. PMID: 38137060; PMCID: PMC10741869. https://pmc.ncbi.nlm.nih.gov/articles/PMC10741869/