Mental health screenings in schools offer vital insights into a child’s emotional and behavioral needs. Contrary to what some government leaders claim, these screenings reduce stigma. They help us start conversations about how we can support youth as an unprecedented mental health crisis affects this group. They save lives.
Why Mental Health Screenings in Schools Matter
Every parent wants their child to feel safe and supported in school. (As the parent of a 13- and 9-year-old, I am no different.) But rising rates of stress, depression, anxiety, and other challenges interfere with learning — and aren’t always visible.
The primary questions schools must address: How do we identify these needs before they become more severe? What is currently being done to help kids? And what alternatives should we consider?
Mental health screenings are important tools to this end. To be clear, these tools do not diagnose, assign clinical labels, or pathologize children. These screenings, which are completed in under a minute, act as critical early-warning systems. They give teachers and parents actionable insights into a child’s needs and prevent long-term problems. They are similar to vision and hearing screenings conducted regularly in every school in the U.S. that indicate additional services a student may need.
Screening research shows that youth whose needs are identified early are less likely to miss school, fall behind academically, or experience difficulty with peers. In my own research across multiple states over the last decade, I’ve seen how school mental health screenings help students who might otherwise slip through the cracks.
Referrals for health services are often made only after a student has experienced multiple or severe challenges. Screenings from teacher, parent, and student perspectives give schools a whole view of the child that allows us to catch issues early, especially among those who are suffering silently.
Far too often, teachers and parents are surprised by what these screenings reveal, like emotional difficulties in a straight-A student. I think about what we often hear when a student dies by suicide, for instance: that they were “never on the radar” because of how well they did in school. School screenings can help us avoid these tragic outcomes.
There is no research to support that asking children about their emotions and behaviors creates stigma. In fact, the opposite is true. Research clearly demonstrates that universal screenings reduce the feeling of being singled out. Asking students about their needs opens a critical conversation into their health that would otherwise not happen.
Screenings and regular emotional check-ins can be an important, routine part of school. These checkups — from the neck up — are as important as routine well-child visits at the doctor’s office.
The reality is schools have faced increasing mental health needs over the past few decades. Yet, many schools only react when severe problems emerge. Screenings give every child the opportunity to be seen, every parent the chance to be heard, and every school the ability to respond with timely care rather than react to crisis. This is goal we all agree is worth pursuing.
Schools and Mental Health: Next Steps
Nathaniel von der Embse, Ph.D., is a professor of school psychology at the University of South Florida, and Co-Executive Director of the School Mental Health Collaborative, a national research and resource center that advocates for student mental health.
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The following is a personal essay, and reflects the opinion of its author. September 23, 2025
Yesterday, President Donald Trump carelessly advised that pregnant people should avoid Tylenol (acetaminophen), suggesting it causes autism. As an autistic, ADHD parent and social scientist, I can say plainly: this isn’t science; it’s fear-mongering. It revives mother-blaming myths, weaponizes uncertainty, and treats autistic existence as something to prevent rather than accept.
What the Evidence Actually Shows
The scientific record does not support a causal link between prenatal acetaminophen use and autism. Some observational studies report small associations — slightly higher rates of autism or ADHD in children whose mothers used acetaminophen during pregnancy — while others find no link. Associations aren’t causation, and these studies are limited by confounding and measurement problems that Trump and others in his administration didn’t mention in their press conference, which has been widely criticized.
A stronger test comes from sibling-comparison research. In a large 2024 Swedish study1, researchers compared brothers and sisters born to the same mother when she used acetaminophen in one pregnancy and not another. If acetaminophen truly caused autism, the exposed children should show higher autism rates than their unexposed siblings. They didn’t. Once you hold family factors constant — shared genetics, home environment, maternal health — the supposed link disappears. That tells us that the small associations in simpler studies are likely explained by family-level factors (like genetics, infections, or maternal conditions) rather than acetaminophen itself. Claims that Tylenol “causes” autism ignore this stronger evidence.
Blaming pregnant people for autism continues a well-documented pattern of pinning differences on maternal failings. Mid-20th-century theories accused “refrigerator mothers” of causing autism and “schizophrenogenic mothers” of causing mental disorders in children. Those ideas did real harm — and they were wrong. The Tylenol scare repeats the pattern with new props.
This narrative loads families with guilt and second-guessing, fuels anxiety and depression, and can worsen perinatal mood disorders. It also discourages care: Some parents may avoid needed pain relief for their children, and some pregnant people may forgo safe, indicated treatment because they fear being blamed for lifelong outcomes. Maternal blame doesn’t support health; it undermines it.
Autism Is Human Diversity, Not a Defect
Efforts to hunt for single preventable causes — and to attempt to police pregnant people’s behavior — assume autism is a problem to eliminate. It isn’t. Autism is a heritable, lifelong form of human variation. Treating it as pathology invites stigma, casts autistic people as mistakes to be avoided, and revives eugenic thinking. It also distorts policy priorities: funds and attention shift from access, supports, and accommodations toward “prevention” or pressuring autistic people to mask or pass.
The practical alternative is clear: respect autistic ways of being; invest in communication and sensory supports; expand inclusive schooling and healthcare; and measure success by quality of life, not by reducing the number of autistic people.
This administration owes the public both accuracy and humility. Responsible communication distinguishes association from causation; explains uncertainty; avoids single-factor stories about complex traits; and centers the people most affected — in this case, autistic people and pregnant people. It resists the urge to make sweeping behavioral edicts based on contested findings. And it keeps the focus on what helps: access to prenatal care, evidence-based guidance from clinicians, and robust supports for autistic children and adults across the lifespan.
The Cost of Moving the Goalposts
But by asserting that acetaminophen use in pregnancy causes autism, the President shifts public focus toward prevention and surveillance of pregnant people rather than acceptance and support for autistic people. That move has a price. It diverts attention and resources to unhelpful causes and spreads avoidable fear — fear that lands hardest on those with the least margin for error, the least access to care, and the most to lose from stigma.
Autism is human diversity, not a defect. Policymakers should focus on what matters: not finding the “answer” to a complex neurotype like autism, not blaming mothers, but making autistic lives easier, safer, and freer.
Autism and Neurodiversity: Next Steps
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View Article Sources
1Ahlqvist, V. H., Sjöqvist, H., Dalman, C., Karlsson, H., Stephansson, O., Johansson, S., Magnusson, C., Gardner, R. M., & Lee, B. K. (2024). Acetaminophen Use During Pregnancy and Children’s Risk of Autism, ADHD, and Intellectual Disability. JAMA, 331(14), 1205–1214. https://doi.org/10.1001/jama.2024.3172
According to one survey, 40% of people only occasionally, rarely, or never take breaks during the workday. It’s a situation that’s not hard to understand. With more and more folks working from home or on a less-structured schedule, the midday meal can tend to fall by the wayside. It’s just so easy to shovel something in while responding to emails, writing up reports, or participating in a camera-off Zoom call.
Practice meditation, deep breathing, and mindfulness exercises to reduce stress and promote relaxation and proper tone in the vagus nerve, which helps us stay relaxed10. Engage in yoga, tai chi, or qigong to combine physical activity with stress reduction. Along those lines, prioritize getting adequate, quality sleep to allow for rest and restoration of the gut-brain axis.
The sensory world presents its own set of contradictions for AuDHD women. We can be highly reactive to sensory input, yet also seek it out. Our ability to tolerate stimulation can fluctuate significantly from one minute to the next, making it hard for us — and the people around us — to predict our reactions.
We often desire highly stimulating environments, but we need to be the ones in control of the stimulation, since our needs are so specific and dynamic. We might eagerly plan a dinner party, craving the social energy, then spend the evening dimming lights, adjusting music volume, and slipping away to recharge when the sensory input becomes too much. From the outside, we can come across as unpredictable and domineering, when we’re just doing our best to stay comfortable.
Many of us also develop socially acceptable stims that don’t appear “weird” to outside observers. For me, this includes systematically filtering through clothing websites in a ritualized, repetitive pattern that provides visual, mental, and physical regulation. From the outside, I probably just look like someone scrolling through Poshmark. But for me, it’s about quietly managing my nervous system.
Distractibility, novelty-seeking, and a tendency to expect the worst all contribute to the ADHD-related challenge of staying with the good and shaking off the bad. When this happens with my own therapy clients with ADHD, I recommend self-monitoring, or the practice of observing your mood and behavior with intention. In my experience, it has powerful effects on symptom control and wellbeing.
If self-monitoring is new to you, here are two ways to work it into your everyday life.
Self-Monitor to Notice Your Wins
The ADHD brain is often quick to fixate on the next big thing — landing your dream job, making your TikTok post go viral, hoping for love at first sight on your next date — which can crowd out simple pleasures. Self-monitoring helps you stay with your small moments of joy.
hearing from a friend who you thought was mad at you
having something go smoothly that you thought would be a hassle
Individually, these happy moments may not be life-changing, but as they add up over the course of the day, they have tremendous effects on mood. Plus, focusing on micro-moments crowds out negative thoughts. The more you notice these moments of happiness, the more you expect to find them.
Your task: Each day, track pleasant moments of happiness that you’d rate between 1 to 3 on a 10-point happiness scale, with 10 being euphoric. Keep a running list of low-level happy moments on your phone or in a notepad — whatever promises the easiest reference. You’ll notice a change in your mood in as little as a week. A few of these moments a day can sustain happiness better than waiting for that rare 10/10 moment.
Self-monitoring isn’t just about tracking the good. It’s also about noticing — and managing — the mental junk mail. Just as an email spam filter catches scammy or irrelevant messages, self-monitoring can help you notice, identify, and delete unhelpful thoughts.
It’s not your fault if your thoughts trend negative. Humans evolved to survive by rehearsing threats, and people with ADHD often develop negative thought patterns from years of difficulty. But it is your responsibility to manage what you let into your mental inbox. That said, negative pop-ups from your inner critic like “I’m going to fail,” “I’ll be rejected,” or “I can’t handle this” are not messages that deserve your attention; they’re spam. They show up uninvited and threaten to derail your focus or your mood. The mere act of recognizing these messages as junk mail does a lot to reduce their impact.
Simple Pleasures & ADHD Mood Monitoring: Next Steps
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Why do you feel drained after scrolling your phone, but satisfied after a long walk or deep conversation? According to neuroscientist Tj Power, the answer lies in four key brain chemicals: dopamine, oxytocin, serotonin, and endorphins—or what he calls the DOSE chemicals.
Autumn Is in the air and cuffing season is around the corner – can cannabis help?
As the days get shorter and the weather turns chilly, a familiar cultural phenomenon makes its annual return: cuffing season. From fall through winter, singles often look to pair up for companionship, warmth, and Netflix marathons until spring thaws everything out. But while dating apps and cozy sweaters may be the usual tools of the season, some millennials and Gen Z are turning to an unlikely companion to set the mood. Cannabis might be the secret to winning cuffing season.
Cuffing season isn’t just about romance; it’s about emotional comfort. After all, seasonal affective disorder (SAD) and winter blues can make this time of year feel heavy. Studies show cannabis, when used responsibly, may help manage stress, promote relaxation, and spark creativity—qualities boosting confidence when diving into the dating scene. A calm mindset often leads to more authentic connections, which is exactly what many people crave during cuffing season.
Cannabis can also play a role in creating the right atmosphere. Instead of meeting at a loud bar, many couples are opting for chill nights in—cooking dinner, streaming shows, or experimenting with infused mocktails. A low-dose edible or CBD-forward strain can make the vibe more relaxed, helping break down first-date nerves or spark conversation. Just as wine has long been a social lubricant, cannabis is increasingly becoming part of modern dating culture.
There’s even a playful element at work. Sharing a joint or splitting an edible can feel intimate, a kind of bonding ritual signals comfort and trust. For those already coupled, cannabis may help rekindle connection by enhancing sensory experiences—everything from laughing at silly TikToks to enjoying comfort food together. And yes, some research suggests cannabis may heighten intimacy, which doesn’t hurt during the colder months.
It’s important to approach cannabis and cuffing with balance. Too much THC can cause anxiety or couch-lock, which isn’t exactly date-night friendly. Experts recommend starting with a low dose, especially for people who don’t consume regularly. Strains with calming terpenes like myrcene or linalool, or products blending CBD with THC, may be better for creating a mellow, social vibe.
Ultimately, cannabis won’t guarantee a cuddle buddy by December. But for many millennials and Gen Z daters, it’s becoming part of the seasonal toolkit—alongside cozy playlists, fuzzy socks, and hot chocolate. If used thoughtfully, it may help ease nerves, deepen connection, and make cuffing season less about pressure and more about genuine comfort.Cannabis Might Be the Secret to Winning Cuffing Season
Managing aggression in dogs requires a comprehensive approach, and ashwagandha should be included to reduce aggressive behavior caused by pain, stress, or anxiety.
Aggression in dogs is often misunderstood, but it’s never about a dog being bad. More often, it’s a response to pain, stress, or anxiety. These underlying issues can trigger behaviors like growling, snapping, and avoidance. While addressing behavioral issues is essential, natural supplements like ashwagandha can play a supportive role in managing aggression in dogs. Ashwagandha, particularly clinically proven KSM-66 Ashwagandha, helps manage cortisol levels, reduce inflammation, and promote calm. When used as part of a holistic approach, it can support dogs struggling with stress- or pain-related aggression, helping them feel more balanced, secure, and happy.
When to Use Ashwagandha for Managing Aggression in Dogs
Any dog can be aggressive, which can include growling, snapping, avoiding contact, and changes in body language. But aggression doesn’t happen because a dog is bad. Rather, it’s often a symptom of a deeper problem, such as pain or anxiety, which can cause irritability, defensiveness, and reactivity. Ashwagandha can be an effective tool for managing aggression caused by stress or anxiety because this adaptogenic herb naturally:
Helps with stress
Reduces inflammation
Provides relief from pain
Supports restorative sleep
Promotes a calm mood
Since aggression is a behavioral issue, addressing it requires a multifaceted approach that includes pain/stress management along with training and socialization.
Common Causes of Pain and Stress for Dogs
Despite best efforts to keep companion animals happy and healthy, there are numerous conditions or experiences that can cause them pain and stress. Things that can lead to aggressive behavior include:
Arthritis or joint disease
Dental problems
Skin infections
Hot spots
Ear infections
Gastrointestinal upset
Neurological conditions
Trust KSM-66 Ashwagandha for Managing Aggression in Dogs Related to Stress and Anxiety
When you need a proven solution, you need KSM-66 Ashwagandha! It’s the safest and only clinically proven ashwagandha for pets, and it’s the only ashwagandha with carefully controlled levels of withanolides, one of the therapeutic compounds. KSM-66 Ashwagandha has been shown to reduce inflammation and stress, support gut health, and promote healthy aging. As an anti-inflammatory, adaptogenic herb, ashwagandha helps manage cortisol, other hormones, and neurotransmitters, so it’s beneficial for managing aggression in dogs when it’s related to pain or stress.
Learn more about sustainable, all-natural KSM-66 Ashwagandha and find pet products that feature it!
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Watching my preschool son at the playground was stressful. It’s where we picked up early clues that he was different. He didn’t understand the other kids’ way of playing. While he was motivated to connect with them, he didn’t know how.
Kids could tell he was different, but they weren’t sure in what way. He was just quirky enough to become an object of curiosity rather than a friend.
Other signs of his social challenges became apparent over time. He struggled to understand others’ perspectives. He lacked confidence. He didn’t have an instinct for who to approach, and after a few misfires, he would withdraw and give up.
When my son started school, we were told that he needed help with social development and peer communication. In other words, he had to learn friendship skills, explicitly. Soon we had an autism diagnosis, and it all made a little more sense.
I’m overjoyed to say that my son, now 12, has friends he cherishes — friends who are neurodivergent like him. While we both felt the pain of his earlier friendship challenges, we are all in a better place now.
If your neurodivergent child longs for social connection, consider these steps that helped my child make good, caring friends.
We were fortunate to join a school with inclusion and social development baked into its values. Still, we took extracurricular friendship classes after school. The program we joined included a parent training component that had us practice scripts, facilitate phone calls, and report our child’s progress on social-skills homework. (The children worked on their social skills in a separate group.)
Some people may question the value of teaching autistic kids friendship skills, and I understand why. I don’t want my kid to be taught arbitrary neurotypical norms. I don’t care if he makes eye contact or small talk and I would never force any kid to make a friend. The deciding factor for us was my son’s longing for connection. Though he never asked for play dates, I saw how happy he got when I arranged time with other kids.
2. Question your Urge to Intervene
Many times throughout my child’s friendship journey, I had to ask myself, “Is my urge to intervene coming from his longing to connect, or from my anxiety that he may never have friends?”
Grounding myself, I would observe. Did he actually want to join the game, or was he content to watch? I guess watching a game before jumping in makes sense, honestly.
Pausing to consider what’s really going on will help you avoid pressuring your child and even creating awkward social situations.
Parents of “easy” kids will not plan ahead for play dates. In fact, they will probably see the play date as a way to take a break. When I get a call ahead of time from a parent asking probing questions and setting clear boundaries, I know I’ve found my people.
4. Prepare Your Child
Use social stories, checklists, or role-play with puppets to get your child ready. Discuss what to expect: time of day, activity, food, and location. Keep playdates short, and don’t stress if a friendship doesn’t blossom in an hour. Kids need time to warm up. My son’s relationship with one friend started off rocky and improved over time.
5. Support Your Child’s “Friend Files”
Once your child has a friend, encourage a mental “friend file.” After each visit, ask what they learned about their friend and remind them before the next meeting. If they’re unsure what the other child likes, don’t push — perhaps you noticed something you can gently suggest.
6. Suggest Questions, But Don’t Force It
Asking questions is pivotal to building friendships. When your child is ready, they can ask a question and listen to the answer. If they’re stuck, suggest questions or role-play with puppets. Nonspeaking kids can use gestures or their AAC device.
7. It’s a Process
Some days your child will talk your ear off about the classmate with shared interests; other days, social challenges will feel overwhelming. My own child is still learning how to ask friends to hang out after school, but that will come. Social skills – and good friendships – don’t develop overnight.
Neurodivergent Youth and Friendships: Next Steps
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A randomized controlled trial investigates diet and psychological well-being.
“Psychological health can be broadly conceptualized as comprising 2 key components: mental health (i.e., the presence of absence of mental health disorders such as depression) and psychological well-being (i.e., a positive psychological state, which is more than the absence of a mental health disorder,” and that is the focus of an “emerging field of positive psychology [that] focuses on the positive facts of life, including happiness, life satisfaction, personal strengths, and flourishing.” This may translate to physical “benefits of enhanced well-being, including improvements in blood pressure, immune competence, longevity, career success, and satisfaction with personal relationships.”
What is “The Contribution of Food Consumption to Well-Being,” the title of an article in Annals of Nutrition & Metabolism? Studies have “linked the consumption of fruits and vegetables with enhanced well-being.” A systematic review of research found evidence that fruit and vegetable intake “was associated with increased psychological well-being.” Only an association?
There is “a famous criticism in this area of research—namely, that deep-down personality or family upbringing might lead people simultaneously to eat in a healthy way and also to have better mental well-being, so that diet is then merely correlated with, but incorrectly gives the appearance of helping to cause, the level of well-being.” However, recent research circumvented this problem by examining if “changes in diet are correlated with changes in mental well-being”—in effect, studying the “Evolution of Well-Being and Happiness After Increases in Consumption of Fruit and Vegetables.” As you can see below and at 1:37 in my video Fruits and Vegetables Put to the Test for Boosting Mood, as individuals began eating more fruits and veggies, there was a straight-line increase in their change in life satisfaction over time.
“Increased fruit and vegetable consumption was predictive of increased happiness, life satisfaction, and well-being. They were up to 0.24 life-satisfaction points (for an increase of 8 portions a day), which is equal in size to the psychological gain of going from unemployment to employment.” (My Daily Dozen recommendation is for at least nine servings of fruits and veggies a day.)
That study was done in Australia. It was repeated in the United Kingdom, and researchers found the same results, though Brits may need to bump up their daily minimum consumption of fruits and vegetables to more like 10 or 11 servings a day.
As researchers asked in the title of their paper, “Does eating fruit and vegetables also reduce the longitudinal risk of depression and anxiety?” Improved well-being is nice, but “governments and medical authorities are often interested in the determinants of major mental ill-health conditions, such as depression and high levels of anxiety, and not solely in a more typical citizen’s level of well-being”—for instance, not just life satisfaction. And, indeed, using the same dataset but instead looking for mental illness, researchers found that “eating fruit and vegetables may help to protect against future risk of clinical depression and anxiety,” as well.
A systematic review and meta-analysis of dozens of studies found “an inverse linear association between fruit or vegetable intake and risk of depression, such that every 100-gram increased intake of fruit was associated with a 3% reduced risk of depression,” about half an apple. Yet, “less than 10% of most Western populations consume adequate levels of whole fruits and dietary fiber, with typical intake being about half of the recommended levels.” Maybe the problem is we’re just telling people about the long-term benefits of fruit intake for chronic disease prevention, rather than the near-immediate improvements in well-being. Maybe we should be advertising the “happiness’ gains.” Perhaps, but we first need to make sure they’re real.
We’ve been talking about associations. Yes, “a healthy diet may reduce the risk of future depression or anxiety, but being diagnosed with depression or anxiety today could also lead to lower fruit and vegetable intake in the future.” Now, in these studies, we can indeed show that the increase in fruit and vegetable consumption came first, and not the other way around, but as the great enlightenment philosopher David Hume pointed out, just because the rooster crows before the dawn doesn’t mean the rooster caused the sun to rise.
To prove cause and effect, we need to put it to the test with an interventional study. Unfortunately, to date, many studies have compared fruit to chocolate and chips, for instance. Indeed, study participants randomized to eat fruit showed significant improvements in anxiety, depression, fatigue, and emotional distress, which is amazing, but that was compared to chocolate and potato chips, as you can see below and at 4:26 in my video. Apples, clementines, and bananas making people feel better than assorted potato chips and chunky chocolate wafers is not exactly a revelation.
This is the kind of study I’ve been waiting for: a randomized controlled trial in which young adults were randomized to one of three groups—a diet-as-usual group, a group encouraged to eat more fruits and vegetables, or a third group given two servings of fruits and vegetables a day to eat in addition to their regular diet. Those in the third group “showed improvements to their psychological well-being with increases in vitality, flourishing, and motivation” within just two weeks. However, simply educating people to eat their fruits and vegetables may not be enough to reap the full rewards, so perhaps greater emphasis needs to be placed on providing people with fresh produce—for example, offering free fruit for people when they shop. I know that would certainly make me happy!
After a full summer of vacations and playtime, it’s time to hit the books again. While many kids anticipate the first day of school with excitement, for some, that first day can be stressful.
After a full summer of vacations and playtime, it’s time to hit the books again.
While many kids anticipate the first day of school with excitement, for some, that first day can be stressful.
“The uncertainty may be greater if they are entering a school that is new to them, such as kindergarten, or moving from elementary school to middle school,” said Dr. Cindy Smith, a professor in Virginia Tech’s Department of Human Development and Family Science and director of the university’s Children’s Emotions Lab.
“Encouraging children to express emotions can help parents to understand how their children are feeling, and then parents can help children figure out ways to deal with their emotions,” Smith added.
Children returning to school often feel stressed by uncertainties — such as who their teachers will be, whether they’ll have friends in class, riding the bus for the first time or even finding their way to classrooms, according to Smith.
She said it’s important to recognize subtle changes in children’s behavior that could signal stress.
“They might get an upset stomach, or they might not want to go to school because they’re worried about what’s going to happen,” Smith said.
She said parents can help deal with their children’s anxiety by engaging in activities that are enjoyable like arts and crafts or reading a book together.
“Let children express the emotions that they’re feeling,” she said. “That allows the parents to have an opportunity to help them learn to deal with those feelings.”
Parents get stressed, too.
Smith said parents should take time for themselves, slow down and take deep breaths if they’re feeling overwhelmed. She added that it’s important parents always keep communication lines open with children.
She said to avoid using phrases like “it’s going to be fine,” or “don’t worry” — that can make them less likely to open up about their feelings.
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Does the back-to-school season fill you with anxiety and dread? Do other parents of teens with ADHD dread the Fall like I do?
This late-summer stress is a somewhat new phenomenon for me. Elementary school was great — truly. Excellent teachers, good class sizes, even programs for gifted students. My daughter was about two grade levels ahead in her reading abilities. She received great remarks during parent-teacher meetings, though there was always a comment about her chattiness. (In retrospect, this was her verbal hyperactivity, which we didn’t know then was due to ADHD.)
But the bomb exploded in middle school — the fallout of the pandemic and puberty. Enter the days of virtual open houses, parent-teacher meetings held over Zoom, books replaced with dizzying learning hubs (what happened to the books?!), and assignments becoming “optional” — a problem when my daughter needed structure. We sat for hours at the dinner table working on homework together. I noticed then that my child had developed a paralyzing obsession with her homework being perfect and had constant writer’s block. How did my gifted student become so stuck?
We were already seeing a therapist for help with sleeping issues when my daughter introduced the idea that she might have ADHD. Sure enough, after a lengthy process, she was diagnosed with inattentive ADHD, which answered so many questions.
Getting her back on track academically should have been straightforward then, right? Nope. How naïve I was. The first 504 meeting didn’t happen until months after her diagnosis. While the school and I agreed on measures they’d take to support my daughter, consistency in applying those supports is an ongoing headache. Also, even with a 504 Plan, no two teachers are the same.
So here we are riding the struggle bus each and every semester. Paper assignments get lost in a black hole, check-in sheets fall through the cracks, due dates and deadlines are logged in a portal somewhere. Or maybe they’re in an e-mail. Or on a white board. Or on a desk calendar. Who knows? Every semester is the same circus of multiple emails and phone meetings with the school to address issues. And adding to the chaos of it all are elements outside of our control, like how much my child likes her teacher. Her success in class pivots on this critical factor.
It’s been a hard road, and I am dreading the start of the sh*tshow yet again. But there are a few glimmers here. We are fortunate enough to have connected with a neurodivergent counselor who sees my daughter weekly for help with executive functioning skills and organization. We spent the summer finding a medication routine that works, and we have psychiatry on board for monthly medication management. It is taking a task force.
The thing that breaks my heart the most is that my daughter is so smart — wicked smart. She can out-debate me on any topic, any day, but her grades do not reflect her brilliance. They reflect whether she can turn in items on time and completed, so we are almost guaranteed failure. But as I have since Day One, I will show up for her so she can see that the important things in life are always worth fighting for.
Back-to-School Stress: Next Steps
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I’m the mom who forgets about the birthday party. Not in the quirky, lovable, hot-mess rom-com way — just in the regular way, where the invitation has been quietly sitting in my inbox beside its 20,957 best friends.
I’m also the mom who doesn’t have one master family calendar but three. Two backups for the one I’ll sure lose. I have a phone with 30 open tabs, none of which contain useful information.
Dinner is often rice and beans. Or cereal. Occasionally, a Hail Mary of defrosted chicken nuggets. I’m allergic to meal planning. The sheer cognitive toll of deciding what four people will eat every day until one of us dies is, frankly, unreasonable.
I have ADHD, and intensive parenting — the competitive, Pinterest-soaked, color-coded-calendar version — is incompatible with my brain. I do not optimize. I do not hover. I do not remember which child needs a permission slip signed by Tuesday. I cannot be the neurotypical Super Mom.
What Being a Mom with ADHD Looks Like
But what I lack in consistency, I make up for in presence. I’m here — tired, overwhelmed, probably late — but real. My kids know I’m going to try hard to understand them. They know I’ll show up when it matters. They also know that getting their lunches from the kitchen island to the car is on them. Not as some executive-functioning growth opportunity; it’s because I genuinely can’t remember to do it. We run a household, not a one-woman cruise ship.
There are rules, but not because I love order. Without rules, this whole operation would collapse into feral anarchy within 48 hours. We don’t do loud noises after dark. We don’t change plans at the last second. We don’t start new craft projects 10 minutes before we leave the house. These aren’t discipline strategies or keeping my house guest-ready hacks. They’re survival.
My kids aren’t getting the idealized maternal “holding environment.” They’re getting a person. One with sensory sensitivities, time blindness, and a running monologue about how late we’re going to be. But they’re also getting someone who apologizes, who names what’s happening, and who doesn’t pretend to be fine when she’s not.
Failing Spectacularly at Maternal Perfection
This is not the motherhood I was promised or expected. It’s definitely not what the parenting books described. But, then again, I don’t think the promise was ever realistic. The myth of the tireless, ever-regulated, selfless mother was always a performance, one designed to glorify unpaid labor and keep us too exhausted to question the premise.
Lucky for me, my ADHD refuses to perform that role. Not out of rebellion but inability. I cannot dissociate my own needs and regulate everyone else’s feelings for 18 years while also remembering it’s Pajama Day at school. And so, because there is no other choice, I let the performance collapse. I try to tell the truth instead.
I’ve come to understand that perfectionism is defensive. It’s not really about care or connection. It’s about control, and, honestly, it’s kind of a lonely hobby. So the fact that my ADHD won’t let me perform maternal invincibility might actually be a gift. A gift that shows up late, wrapped in grocery bags, and somehow makes it five miles on the roof of my car. But still, a gift. Because what my kids get instead is the good kind of messy: mistakes I own, apologies that matter, and love that’s visibly trying.
Parenting with ADHD is a daily negotiation with the limits of my own mind and body. It’s missing the spreadsheet link but still showing up with snacks. It’s low-grade panic mixed with daily improvisation and regular deep attunement. It’s toast for dinner and an elaborate made-up story featuring the day’s challenges and my kids as heroes at bedtime. In those moments, I see that “failing” to perform in a culture that demands maternal perfection might just be the best thing I do for my kids.
Being a Mom with ADHD: Next Steps
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In the ADHD world, to-do lists are often synonymous with overwhelm. There’s the risk of losing them or forgetting they exist (out of sight, out of mind, right?), filling them with vague goals instead of clear tasks, feeling guilty about ignoring them, and falling into myriad other traps that render to-do lists useless and ineffective.
For a better, more effective tool you’ll stick to, try these to-do list ideas.
Create Master Lists to Avoid Redundancy
If you find yourself writing the same type of list over and over, why not make a more permanent list that you can refer to repeatedly? Here are a few ideas.
Keep separate lists on your phone for each of your regular stores with the items you typically purchase there.
Print a copy of a grocery master list and hang it on your fridge door. When you realize you’re running low on an item, circle it on the list.
Hang a sign by the door listing all the items you regularly take when you leave home — phone, keys, wallet, and so on. Even better: Keep activity-specific lists by the door (gym, kid’s soccer practice, work, etc.)
In each area of your home (kitchen, bathroom, bedrooms, hallway), keep a laminated list of weekly cleaning tasks. Place it in a conspicuous place where you can mark things off with a dry erase marker as the week progresses. At the end of the week, erase and reuse for the next week.
Keep a packing list in your luggage. Your future self will thank you!
Long, vague lists are easy to ignore. Keep lists actionable and practical with these tips:
Keep separate to-do lists for work, home, and other areas of your life. Each list should feature three high-priority tasks to be done that day at the top.
Keep a running, separate list of big ideas and long-term projects. While this list can get long, it can also be the pool from which you fish your daily top three tasks. And you can always select more duties to complete on a day when you feel more motivated.
Be specific about what needs to be accomplished by breaking down tasks into smaller parts.
Instead of “car to mechanic” try “call to schedule oil change and tire rotation.”
Instead of “clean kitchen” try “wipe down counter and stove” and “wash dishes in the sink.”
Assign times to your to-do list tasks and estimate each one’s duration. You may note, “12pm: Call to schedule oil change and tire rotation. 15 minutes.” Sort to-do list items in chronological order.
Include phone numbers, addresses, links, or any other pertinent information with to-do entries. This will help reduce friction, eliminate the possibility of getting sidetracked, and increase your motivation to get the task done.
Does it need to go on a list at all?
If you can do something in two minutes or fewer, just go ahead and do it instead of adding it to your list.
Could daily reminders on your phone suffice for frequent tasks, like taking medication, watering the plants, taking out the garbage, or collecting your mail?
Can you automate recurring tasks, like bill payments, and sign up for auto-ship or subscription services? Pet food, medications, and household staples are great candidates for automation.
Take a second to think about what list type or format will grab your attention.
If paper and pen don’t do it for you, try a highly rated productivity app that can help you create and keep track of tasks. Some apps allow you to set reminders and chart your progress.
Try writing your list on a whiteboard, sticky note, or colorful paper. Place the list in a location that you’re sure not to miss, like the fridge or the center of your bathroom mirror.
Review your to-do list three times a day (preferably morning, afternoon, and evening), spending no more than 10 minutes each time. This will force you to notice your list and judge your progress. Decide the best time of the day for these check-ins and set a recurrent alarm to prompt action.
Enlist the help of an accountability partner! Review your to-do lists together and check in with each other daily. A quick text can serve as a reminder and keep you motivated to cross off items.
To-Do List Ideas for ADHD Minds: Next Steps
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I was the kind of educator who cried after IEP meetings. Who took parent complaints home like barbs under the skin. Who paced the kitchen at midnight rehearsing conversations that never happened.
You see, I am not just an educator. I am a caregiver-educator — a combination that caused me not to burn out, but to incinerate.
Like many educators, I never clocked out of my caregiving identity. For years I carried the unbearable weight of emotional labor, amplified by undiagnosed ADHD.
My classroom was a whirlwind of innovation and empathy. My home life, on the other hand, was a cycle of collapsing into silence and guilt. I could write a six-week unit plan in a weekend but forget to start the dishwasher. I could advocate fiercely for students with disabilities but freeze when my own child melted down. I was highly capable and chronically exhausted.
Teacher Burnout & My Breaking Point
It started during one Christmas break. I was raw from months of school stress and worn thin from family tension. Then, at the last minute, a plan that would have given me a place at the holiday table was canceled. I tried to be gracious. But that night cracked something open. I spent Christmas Eve alone, seething with rejection and stewing in shame. I completely unraveled, and it was my son who caught the shrapnel. That moment became the beginning of my understanding.
I didn’t realize I had ADHD until after my son was diagnosed. I remember sitting in the psychologist’s office, hearing her describe my son’s brain and realizing she could’ve been describing mine. I’d spent my entire career teaching and coaching students with ADHD, and somehow I had missed the fact that I was one of them.
And in the months that followed, I began to name what was happening to me overall: disillusionment, burnout, compassion fatigue, demoralization, and moral injury. I call them the Five Fires. Caregivers, including educators, are at risk. And when you’re raising children with unique needs while also trying to teach them, you’re often burning in more than one.
The Caregiver-Educator with ADHD
ADHD caregivers are especially vulnerable to this kind of collapse. We feel deeply, so we show up big. We care ferociously, so we keep pouring from an empty cup and blame ourselves for not being strong enough to keep it going.
No one really sees the educator-caregiver with ADHD in full collapse. They see the clipboard and the clever lesson plan, but they don’t see the meltdown in the pantry. They don’t see the silent apology after a reactive outburst. They don’t see the guilt that settles like ash over every interaction.
But we see each other. We see the texts left on “read” because there’s no energy to respond, and the half-read self-help books and the bookmarked podcasts. We see the moments we try to break generational cycles while holding our breath through our own triggers.
Recovering from ADHD Teacher Burnout
If this is you — if you’re a neurodivergent caregiver-educator wondering how it is that you can hold an entire classroom together but lose it when your kid refuses to eat dinner, please hear this: You are not broken. You are burned. Burned doesn’t mean that it’s over, only that it’s time to rebuild.
Healing didn’t come to me in one grand gesture, but through a series of small permissions: to stop overperforming just to prove I belonged. To rest when I was tired, not at the point of collapse. To see myself as more than the roles I served. I sometimes fall back into the fire, even with daily practice. The difference is that now I know the signs and I’m better at rising again.
Your ADHD doesn’t make you a bad parent or a failed teacher. It means your nervous system is working overtime in a world not built for it. You’re wired to care. That’s not a weakness. That’s a kind of flame, too.
Teacher Burnout: Next Steps
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ADHD has a way of making good streaks feel like ticking time bombs. There’s a rush that comes from finally feeling on top of things. But smoldering underneath the momentum is a burning fear: When will I mess up next?
Can I really be blamed for living like I’m waiting for the other shoe to drop? It’s been this way even before my late diagnosis of inattentive ADHD at 40. It comes from a pattern: No matter how many checklists I prepare or planners I use but don’t stick to (if you know, you know), there’s always something important that I’ll miss despite all the other things I’ve managed to achieve. Sometimes it’s forgetting to toss out the empty protein bar wrapper. Sometimes it’s leaving the garage door open or the front door unlocked.
I do so well — until I don’t. It’s almost like I’ve come to learn to fear success because it means failure is lurking.
The Other Shoe Syndrome: Bracing for Failure
When I inevitably mess up, the shame doesn’t trickle in. It crashes over me like a tidal wave. There’s shock, embarrassment, frustration, self-disgust, and confusion. Was my progress even progress at all? The crushing disappointment of it all chips away at my self-confidence — the same self-confidence I am fighting to maintain and model for my two young children. It’s the kind of spiral that makes you feel like you’re back in middle school, excited to present in front of the class, only to realize that you’ve completely misunderstood the assignment.
You know the “put a finger down” game? Where you lower a finger down for every experience you can relate to?
Let’s play. Put a finger down if you’ve ever been told:
“You always need a reminder. Can’t you just be more organized?”
“I feel like I’m constantly nagging you. Why do you put me in that position?”
“It’s like you don’t care about…”
“It just seems lazy to me, like you don’t want to do the work.”
“Now that you have an ADHD diagnosis, everything’s about ADHD.”
It’s hard for everyone to stay on top of things. That said, neurotypical people don’t quite understand the painstaking effort it takes neurodivergent brains to do the things their brains do with more ease. They also don’t understand that inconsistency is part of ADHD – a central part of ADHD that we find bewildering, too. It’s crucial to understanding where the fear of success comes from; we know we can’t keep up our hard work.
A single comment is all it takes to unravel. A forgotten protein bar wrapper is not just a crumbled piece of packaging but proof that I’m too much and not enough. And it hurts when my loved ones don’t always see how hard I tried to remember to throw it away.
Then the negative self-talk begins: How could you forget that? What is wrong with you? Why can’t you just remember to do the thing?
Next is going into hiding or a huge breakdown. Or both.
Then the cycle resets. Things are good for a time, so I feel good. And then a mistake consumes me.
Alongside the shame, self-doubt, and fear of messing up is something that I’m trying to become better at recognizing: resilience.
I’m not going to BS you: I still spiral, shut down, and feel like a walking dumpster fire most days. But once the tears dry and the heartache in my chest softens, it is undeniable that something in me keeps wanting to go forward and do better for myself. (I guess it’s why I end up with good streaks.)
The same brain that leaves front doors unlocked and empty wrappers atop counters is the same brain that sees patterns others don’t. It’s the same brain that has built a career in health fighting like hell for people who feel overwhelmed and discarded by the system.
So while the question of, “When will I mess up next?” is still there, so is another question upon which all neurodivergent minds should fixate: “When will I succeed next?”
Fear of Success with ADHD: Next Steps
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Imagine walking into a stressful situation, feeling the weight of the world pressing down on you. Now picture your loyal companion by your side, tail wagging, ready to help. A recent study about dogs and stress management from the University of Denver reveals the profound impact dogs have on managing stress, offering more than mere comfort.
The Stress Epidemic
In today’s fast-paced life, over one-third of U.S. adults report feeling overwhelmed. This statistic highlights a growing concern about mental well-being. As stress levels rise, the consequences on health become alarming. Increased risks of heart disease, cancer, and even dementia loom. Finding effective ways to combat stress is essential, and your furry friend might hold the key.
How Dogs Help
Researchers at the University of Denver studied dogs and stress management and the biological effects of dogs on stress response. They focused on two critical stress pathways: the HPA axis and the SAM axis. During a stress test, participants either brought their dogs or left them at home. Those with dogs showed lower cortisol spikes and a balanced alpha-amylase response. These findings indicate a healthier reaction to stress.
The Science Behind the Bond
Why do dogs excel at stress relief? Their presence triggers a calming effect. While cortisol levels drop, alpha-amylase rises, showing alertness and engagement. This balanced response helps individuals deal with stressful situations more effectively. Your dog’s companionship provides not only emotional support but also physiological benefits.
Practical Tips for Stress Relief with Dogs
Incorporating your dog into daily routines enhances stress management. Take regular walks together, explore nature, or engage in fun activities. Playing fetch or practicing obedience can strengthen your bond. Consider scheduling quiet time to relax together. These moments of connection reduce anxiety and increase feelings of safety.
A Lifelong Relationship
Understanding the role dogs play in stress management opens new possibilities. They become allies in maintaining mental health. Their unconditional love and support can ease the burdens of chronic stress and PTSD.
Dogs offer more than companionship; they serve as vital partners in stress management. Their ability to lower cortisol levels and promote engagement can enrich our lives. Embrace the unique bond you share. Your dog is more than a friend; they are a powerful ally in tackling life’s challenges.
What if the very hormone designed to help you survive is actually the reason you’re struggling to thrive?
My mother relentlessly saved and sacrificed so that she could enjoy her life in retirement. But two years into retirement, she was diagnosed with early onset Alzheimer’s.
Here’s what I’ve learned since becoming a Functional Diagnostic Nutrition Practitioner: she didn’t just “get” Alzheimer’s two years after retirement. It was building and building for years before that. She was making it worse with lifestyle choices: the over-exercising that women in their 40s and 50s often do, eating trans fats during the low-fat craze of the 80s and 90s.
Had I known what I know now, her outcome might have been different.
This is why I’m passionate about functional health. This is why thousands of practitioners are learning to identify and address the root causes of dysfunction before they become disease. If we can reach people in that gray space (when things are out of balance but before they become diagnosable conditions), we can change their trajectory. We can save lives.
As functional health practitioners, we see it every day: clients who’ve tried everything, followed every protocol, cleaned up their diet, and taken all the right supplements, yet they’re still stuck in that frustrating place of “I’m okay, but I’m not great.”
The missing piece? Understanding cortisol and its profound impact on every system in the body.
If you’ve ever wondered why some clients get amazing results while others plateau, or why you yourself might be experiencing symptoms that doctors dismiss as “normal aging,” this deep dive into cortisol will change everything.
What Is Wellness, Really?
Before we dive into cortisol, let’s get clear on what we’re actually working toward. At FDN, we don’t believe in “fine” or “okay.” We believe in abundant vitality.
Picture this as a spectrum:
The Right Side (The Medical Model): Symptoms → Sickness → Disease → Death
The Middle (Neutral Health): No symptoms, but no energy either. This is the “I’m fine, I guess” zone where most people live.
The Left Side (True Wellness): High energy, optimal function, metabolic fire, abundant vitality, joy for life.
Here’s the thing: neutral health equals a neutral life. When you’re operating from “I’m okay, I don’t have any complaints,” you’re not building empires, writing books, raising joyful kids, or showing up as your best self in relationships.
Good health, abundant vitality, is your birthright. It’s not just for the lucky few.
The Body’s Incredible Healing Power (And What’s Limiting It)
Your body is a self-healing machine. You know this because when you get a cut, it heals. When you break a bone, it mends. When you catch a cold, you recover.
But this healing ability isn’t infinite. If it were, we’d never age or die.
So what’s the difference between what your body can heal and what it can’t?
It’s a savings versus spending problem.
Think of your body as having a bank account called “Vital Reserve.” This is your innate intelligence: your body’s natural ability to function at 100% and fix imbalances before they become problems.
Where do you spend this precious currency? On your environment.
This has always been the case. Our paleolithic ancestors spent their Vital Reserve on not knowing if food would be available, dealing with harsh weather, avoiding predators, and navigating tribal conflicts.
Today? We spend it on mental-emotional stress, environmental toxins, and poor lifestyle habits that are constantly draining our account.
The main spender of Vital Reserve is stress.
The Modern Stress Problem: It’s Not What You Think
When most people think of stress, they picture this: work deadlines, traffic, relationship conflicts, financial pressure. And yes, these mental-emotional stressors are huge.
But there are two other categories most people completely miss:
Physical Stressors:
Sitting too long
Blue light exposure from screens
Too much coffee
Not exercising enough (or exercising too much)
Needing wine to fall asleep
Poor sleep quality
Environmental Stressors:
Depleted soils
EMF exposure
Chemicals in food, water, and air
Toxins our paleolithic ancestors never encountered
Plus, there’s the existential stress of modern life: What’s my purpose? How do I make my life meaningful when I’ll likely be forgotten in 100 years?
All of these are constantly withdrawing from your Vital Reserve account.
Meet Cortisol: Your Body’s “Energy on Credit” System
Cortisol is your primary stress hormone, and it’s actually designed to help you survive. When your environment throws stressors at you, cortisol says, “We need to put internal spending on hold and take all available resources to deal with this external threat.”
Cortisol breaks the body down for quick energy. We call this “catabolic.”
Why would your body have a mechanism for breaking itself down? Because sometimes you need energy RIGHT NOW. When your boss says, “This project is actually due in 30 minutes,” you can’t drive to the store, buy food, cook it, eat it, digest it, and then produce energy. You need quick fuel immediately.
So cortisol reaches for easy-to-break-down tissues like cartilage, tendons, connective tissue, and muscle, converting them to blood sugar.
Here’s the kicker: Cortisol is also a natural painkiller and anti-inflammatory. It masks the damage it’s doing, which is why it makes you feel amazing in the moment: clear thinking, quick reactions, pain-free movement.
Think of cortisol as your body’s credit card. You’re borrowing energy now and promising to pay it back later through rest, recovery, and healing.
When “Energy on Credit” Becomes a Problem
Throughout history, humans dealt with stress that was intense but occasional and short-lived. A wild animal attack, a natural disaster, a tribal conflict: these were serious but temporary.
Take a moment to think about this: Does this describe the stress in your life?
For most of us, stress is intense, constant, and never-ending. We wake up stressed, work stressed, drive home stressed, and lie in bed stressed about tomorrow’s stress.
This creates what we call “catabolic debt”: you’re constantly running up charges on your cortisol credit card without ever paying it back.
Chronic stress is not within our biological design.
Consider this: Anthropological studies show paleolithic humans worked only 15-20 hours per week. How many of you work only 15-20 hours per week? (And remember, “work” includes housework, childcare, and all the other responsibilities that don’t stop when you leave the office.)
They lived in close communities with cooperative resource sharing and had each other’s backs. Think about your own life: Do you know your neighbors? If you do, would they really have your back if things got serious?
Most of us are duplicating resources instead of sharing them. We’re all figuring out our own childcare, making our own meals, maintaining our own everything. There’s no interdependence, no shared load.
The cost of modern life is enormous:
70-80% of doctor visits are for stress-related illnesses
People with high anxiety are 4-5 times more likely to die from heart attack or stroke
Stress contributes to 50% of all illnesses
The Stress Response Curve: Your Roadmap to Understanding Where You Are
This is where it gets really interesting. Understanding this curve will change how you see your health (and your clients’ health) forever.
We all start in the green zone: Homeostasis. When you experience occasional stressors, cortisol and adrenaline spike, you handle the situation, then return to baseline to rest and repair.
But when stress becomes chronic, you move into the orange zone: Acute Stress. You’re constantly producing cortisol and adrenaline, never returning to homeostasis.
Here’s the thing: on your way up this curve, you feel AMAZING. Remember when you could pull all-nighters and still ace exams? When you could eat junk food without consequences? When you had laser focus for 12-16 hours straight?
That’s the acute phase. You’re running on cortisol, and it feels like superpowers.
Then you hit Peak Production. Your body says, “We’ve put way too much on the cortisol credit card. We have to cut back.”
Now you fall into the Compensatory Phase. Your cortisol numbers might look normal to a doctor, but the distribution is all wrong. Maybe you have too much in the morning and crash by afternoon, or you spike at night and can’t sleep.
Plus, you have a relativity problem. You’re used to feeling like Superman from the acute phase, so normal cortisol levels feel terrible by comparison.
Continue down this path, and you reach the Exhaustive Phase. Like a phone on low battery mode, everything still works but at 30% capacity and not for long. You’re devoting everything to just getting through the day.
The Hidden Cost: What Happens to Your Body’s Core Systems
At FDN, we focus on six foundational systems that chronic stress systematically shuts down. We call them the H-I-D-D-E-N systems, and understanding what happens to each one under chronic stress is crucial for practitioners:
H – Hormones DHEA is your anabolic hormone: the one responsible for building you back up after cortisol breaks you down. This is how you pay off your cortisol credit card. But when stress is constant, DHEA steps back and says, “I’ll come back when it’s safe to focus internally, but right now we need to keep spending on the environment.” DHEA becomes chronically low, which means your healing potential becomes chronically low.
Then sex hormones get the message: “We don’t have enough resources to fund fertility right now.” Sex hormones plummet, taking motivation and joy for life with them. This is when you get to that neutral state where you’re thinking, “I have dreams I want to pursue, but it’s just too much effort. I’ll just watch Netflix instead.”
I – Immune Your immune system is expensive to run. Under chronic stress, it says, “I cost a ton of money, so I’m going to operate at 30% capacity and not for very long.” Now you’re getting sick often, it takes forever to heal, you can’t shake that cough, and if anyone around you is sick, you know you’re going down.
D – Digestion Digestion costs a lot of energy to function properly. When you’re spending everything on stress, digestion goes into low-power mode. Now you’re only digesting at 30% capacity. Even if you’re eating the cleanest diet in the world, you can’t use it. You’re not getting the building blocks to repair or the nutrients your body needs to power metabolic functions at full capacity.
D – Detoxification Detoxification is another huge system that’s expensive to run. When your body’s bank account is overdrawn from cortisol debt, detox says, “I don’t have enough money to find these toxins, bind them up, and effectively remove them. So I’ll put them in storage instead.” Your body shoves toxins into fat cells, brain tissue, and bones, creating a toxic backlog that makes you feel slow, gives you acne, throws off digestion, and impairs hormone production.
E – Energy Production Your mitochondria can’t function optimally when all resources are diverted to stress response. This leads to that “tired but wired” feeling where you’re exhausted but can’t actually rest.
N – Nervous System Sleep, mood, and cognitive function all suffer. This is where we see the brain fog, insomnia, anxiety, and depression that so many people struggle with.
The fundamental principle of FDN: These systems don’t operate in isolation. You can’t just say, “Oh, you have classic hormone symptoms, so let’s run a hormone test.” You miss immunity, digestion, detoxification: all the other systems contributing to what we call “Metabolic Chaos.”
This is why the “take this supplement for that symptom” approach rarely works long-term. You’re not dealing with isolated problems: you’re dealing with systemic dysfunction where multiple systems are compromised simultaneously.
Real-Life Case Studies: The Stress Curve in Action
Let’s look at three real clients to see how this plays out. As FDN practitioners, we use what we call “clinical correlation,” which means we never look at lab numbers in isolation. We always consider how someone feels alongside their test results.
Case Study 1: Adam – The Acute Phase Crash
Profile: 35-year-old male, broker at a mid-size investment firm, former athlete still crushing CrossFit workouts
Symptoms: Weight gain, trouble concentrating, loss of muscle mass despite rigorous workouts, headaches
Doctor’s Assessment: “Your results are unremarkable. This is normal aging.”
Lab Results:
Cortisol sum: 9 (acute phase)
Four-point pattern: Way too high in morning, drops low at noon, crashes severely in afternoon, bounces back up at night
The Reality: How do we know Adam isn’t on the left side of the stress curve going up into acute phase? His symptoms tell us everything. If he were on the way up, he’d feel amazing and wouldn’t be in our office. Instead, he’s on the right side coming down from peak production.
His cortisol pattern explains everything: sky-high morning cortisol makes him feel wired and anxious, the afternoon crash leaves him unable to concentrate (not ideal for an investment broker), and the nighttime spike disrupts his sleep.
Even though his DHEA looks “normal,” when we compare it to his cortisol level of 9, he’s clearly catabolic dominant. He’s breaking down faster than he’s building up, which explains why his intense CrossFit sessions aren’t building muscle: they’re just adding more stress to an already overloaded system.
The Reality: Caitlyn’s cortisol sum looks normal, but the distribution is completely dysfunctional. She can barely drag herself out of bed in the morning, crashes hard in the afternoon (imagine trying to accurately record legal proceedings when your cortisol is plummeting), and lies awake at night because her cortisol spikes just when it should be lowest.
She also has a relativity problem. When she was in the acute phase, she felt like Superman. Now that she’s in compensatory with “normal” cortisol levels, she feels terrible by comparison. Her DHEA is low, confirming she’s still in catabolic debt despite the lower cortisol numbers.
Case Study 3: Maggie – The Exhaustive Phase Crisis
Profile: 43-year-old chef at a popular five-star restaurant, diagnosed with hypothyroid
Symptoms: Weight gain in hips and belly, trouble keeping up at work, depression, irregular menstrual cycle
Lifestyle: Working 60+ hours per week, consistently sleeping only 5 hours per night
Medical Status: Seeing a counselor, considering antidepressant medication
Lab Results:
Cortisol sum: 3.1 (exhaustive phase)
Four-point pattern: Way too low in morning, drops low at noon, slight bounce in afternoon, drops again at night
DHEA: Very low
Clinical correlation: Still catabolic dominant despite low cortisol
The Reality: Maggie’s body is operating like a phone on low battery mode: everything still works, but at 30% capacity and not for long. Her thyroid has downregulated because there’s literally not enough energy in the system to maintain normal function.
The depression isn’t just psychological: it’s physiological. Her body can’t afford to fund optimal brain function. Even though her cortisol is very low and her DHEA is very low, she’s still cortisol dominant and in catabolic debt.
This is why understanding the stress curve is so crucial. Three people, three different phases, three different approaches needed.
The Path Forward: Why Understanding Cortisol Changes Everything
Here’s why this matters for you as a health practitioner:
1. It explains why some clients plateau. If you’re not addressing the stress component, you’ll hit a ceiling on healing no matter how perfect the diet or supplement protocol.
2. It validates your clients’ experiences. When someone says, “I used to be able to handle so much more,” or “I don’t feel like myself anymore,” you now understand the physiology behind it.
3. It gives you a roadmap for intervention. Different phases require different approaches. Someone in the acute phase needs different support than someone in the exhaustive phase.
4. It highlights the importance of comprehensive testing. A single cortisol measurement tells you almost nothing. You need the full pattern plus clinical correlation.
The FDN Approach: Test, Don’t Guess
At FDN, we don’t just talk about stress: we measure it. We use what we call “clinical correlation,” which means we never look at lab numbers in isolation. We always consider how someone feels alongside their test results.
We look at:
Four-point cortisol patterns throughout the day (not just a single measurement)
DHEA levels and the cortisol-to-DHEA ratio
How stress is affecting all the H-I-D-D-E-N systems
The complete picture of metabolic chaos
Progress tracking with tools like the Metabolic Chaos Scorecard
Then we address it systematically through our DRESS protocol:
D – Diet: Personalized nutrition based on lab findings, not generic “healthy eating” advice
R – Rest: Sleep optimization and recovery strategies tailored to your stress phase
E – Exercise: Right-sized movement for your current capacity (over-exercise is just as harmful as under-exercise)
S – Stress Reduction: Targeted techniques for your specific stressors: mental/emotional, physical, environmental, and lifestyle factors
S – Supplementation: Targeted support based on actual lab results, not guesswork
This isn’t about generic protocols. It’s about understanding exactly where someone is on the stress curve and what their body needs to heal.
Key Takeaways for Health Practitioners
Cortisol isn’t the enemy. A lot of people talk about cortisol as if it’s the villain—commercials make it sound like cortisol just makes you “old and fat.” That’s not what cortisol does. Cortisol is a vital hormone for navigating stress. The problem is chronic stress disrupting its natural rhythm.
Understanding the stress curve is diagnostic gold. It explains why clients feel the way they do and gives you a framework for intervention. Different phases require different approaches.
Clinical correlation is everything. You can’t just look at lab numbers in isolation. A cortisol sum of 5 might be “normal” to a doctor, but if your client feels terrible and the distribution is dysregulated, that tells you the real story.
You can’t ignore stress and expect lasting results. No matter how perfect your diet protocol or how targeted your supplements, chronic stress will cap healing potential. There’s a ceiling you’ll never break through if you don’t address the stress component.
The body’s systems are interconnected. You can’t just “fix hormones” without addressing how stress is affecting immunity, digestion, detoxification, and all the other H-I-D-D-E-N systems. This is why comprehensive testing and systematic protocols are crucial.
Metabolic Chaos requires a systematic approach. When multiple systems are compromised simultaneously, you need a framework like DRESS that addresses all aspects of healing, not just isolated symptoms.
Your Next Steps
If you’re ready to master functional lab testing and learn how to identify and address cortisol dysregulation in your practice, FDN provides the training, community, and ongoing support you need.
Because here’s the truth: your clients deserve more than “fine.” They deserve abundant vitality. And you deserve the confidence that comes from knowing exactly how to help them achieve it.
When you understand cortisol (really understand it), you hold the key to unlocking transformation for every client who walks through your door.
Ready to become the practitioner who always knows what to do next?
The answer lies in data-driven functional health. The answer lies in understanding that robust health isn’t just about the absence of symptoms: it’s about the presence of vitality.
And it starts with the hormone you can’t ignore: cortisol.
Want to learn more about becoming a Functional Diagnostic Nutrition Practitioner?
Discover how our comprehensive training program gives you the tools to master cortisol testing, interpretation, and protocols that get results. Because when you know how to test, you never have to guess. View an indepth case study here.
Here are 9 powerful ways all-natural KSM-66 Ashwagandha can change our dog and cat’s health for the better, just by adding it to their diet.
Ashwagandha is an ancient adaptogenic herb with many health benefits for modern dogs and cats. Its wide-ranging benefits make it a powerful addition to any dog’s or cat’s daily diet. But what exactly is it about this adaptogenic herb that makes it so effective? All-natural KSM-66 Ashwagandha is a high-quality, root-only extract known for its high potency and safety. It contains a unique blend of therapeutic compounds that support the body in a variety of ways, from easing stress and enhancing sleep to reducing inflammation and supporting cognitive health. Let’s explore how this premium form of ashwagandha can benefit our companion animals’ well-being and why it deserves a place in their daily routine.
1. Ashwagandha Reduces Anxiety
Ashwagandha is a natural anxiolytic, meaning it reduces anxiety and promotes emotional balance. It works by lowering cortisol levels and calming the nervous system, without the drowsiness or side effects of pharmaceutical sedatives. It’s particularly helpful for animals dealing with:
General stress
Separation or travel anxiety
Noise phobias
Stress-related behaviors
Aggression related to anxiety
2. KSM-66 Ashwagandha Is Proven to Promote Calm
Unlike generic extracts, KSM-66 Ashwagandha has been extensively studied in dogs, cats, and even horses. These studies show it can reduce behavioral signs of stress—such as digestive upset, destructive behavior, or withdrawal—making it a reliable option for promoting a calm and balanced temperament in companion animals.
3. The Herb Has Anti-Inflammatory Properties
Chronic inflammation underlies many common health problems in dogs and cats, from joint problems to skin conditions. Ashwagandha’s natural anti-inflammatory properties help reduce pain, swelling, and discomfort, making it a useful tool for managing:
Arthritis
Mobility issues
Allergies
Chronic disease
And more
4. It Helps Modulate the Immune System
Ashwagandha’s anti-inflammatory properties also help to keep the immune system in balance, preventing both underactive and overactive immune responses. This helps the body fight infections, manage autoimmune conditions, and relieve allergies.
5. It Has the Power to Enhance Cognition
As dogs and cats age, cognitive decline can impact memory, learning, and behavior, just like with humans. Ashwagandha acts as a nootropic, meaning it supports memory, brain health, and mental clarity. Further, its antioxidant and anti-inflammatory effects help older animals and seniors stay sharp and responsive as they age.
6. Ashwagandha Acts as a Sleep Aid
Because of its calming effects, ashwagandha also acts as a natural sleep aid. Deep, restorative sleep is essential for healing, immune function, and mood regulation. This makes all-natural KSM-66 Ashwagandha especially helpful for seniors, animals recovering from illness, or those with high levels of stress or anxiety.
7. Promoting Better Sleep Means Less Fatigue
Low energy, lethargy, or exercise intolerance could be signs of chronic fatigue or stress. Ashwagandha improves resilience and vitality by supporting healthy energy levels, mitochondrial function, and stress recovery.
8. It Supports the HPA Axis
The hypothalamic-pituitary-adrenal (HPA) axis controls how the body responds to stress. Ashwagandha helps balance cortisol and other hormones, promoting healthy adrenal function, stable mood, and healthy energy level.
9. It Supports Muscle Maintenance and Growth
Lastly, KSM-66 Ashwagandha has anabolic properties that support muscle strength and recovery. This makes it ideal for active animals, seniors, or those recovering from injury or illness. It can even help reduce muscle wasting in dogs or cats with chronic disease.
Look for KSM-66 Ashwagandha in Supplements, Treats, and Food!
Ashwagandha is a versatile, natural supplement for dogs and cats, and KSM-66 Ashwagandha is the safest and only clinically proven one for pets. Whether your dog or cat needs help with anxiety, inflammation, sleep, or aging gracefully, KSM-66 Ashwagandha’s premium, root-only extract is a powerful ingredient to look for in treats, food, and supplements. The levels of therapeutic compounds are carefully controlled to ensure companion animals get all the benefits without any side effects. And the company’s dedication to quality and sustainability guarantee their ashwagandha is good for people, companion animals, and the planet.
Learn more about the pet health benefits of all-natural KSM-66 Ashwagandha and find pet products that feature this ancient herb with modern benefits!
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Animal Wellness is North America’s top natural health and lifestyle magazine for dogs and cats, with a readership of over one million every year. AW features articles by some of the most renowned experts in the pet industry, with topics ranging from diet and health related issues, to articles on training, fitness and emotional well being.
