Lower Stress and Cortisol Reset Invitation
Stress isn’t inherently bad. We need all our different stress hormones. We also need to be able to get back to homeostasis and this modern world makes it hard to achieve that, forcing us to live with high stress and all its impacts.
Lowing Stess Benefits:
lowers BP
better blood sugar balance
reduces inflammation
regulate mood
increases resilience
better sleep
more energy
clearer cognitive function
regulates appetite
boost immune function
balances hormones
better digestion
slows effects of aging
Important Notes:
You by no means HAVE to do this. The point is that we GET to have fun and play and see just how relaxed we can be.
Take what feels good and incorporate micro changes that compound and before you even realize it you are naturally in a calmer state of homeostasis and can return to it quicker when you are stimulated.
This is your invitation for one month- or forever. It gets to be easy and let’s see how easy it can be to micro-shift our way to a close to stress-free life - remember some stress is good. We don’t want to eradicate all of it. It gets to be fun Mama
How to do this:
We will be taking a holistic and micro approach to this. Afterall the point is to lower stress, not stress you out more with a whole new daily routine you “must” do in order to lower your now heightened stress. :)
It Gets to Be EASY and It doesn’t have to be complicated.
Pick one thing (or many) of your choice, and incorporate it daily for a few days, weeks, or months, before adding another step in.
The goal is to create a stress-reduced life and build stress resilience, that won’t happen if you are stressed that you aren’t lowering your stress.
Below you will find subtopics that all play a role in perceived stress and perceived safety with changes you can make to overall reduce stress and rebalance your cortisol (and other stress responses).
Pick a category or maybe a few points from each and start incorporating them into your day and watch your body soften and stress melt away.
Start Here
Manage External & Internal Stressors
Make a List of micro and macro stressors (Delegating workshop with Peacock Parent)
Have no phone zone mornings/evenings/days and turn off your notifications
Incorporate Nervous System Regulation into your day (head over to the Nervous System Section to pick and choose techniques that work for you. Somatic and Vagal Nerve are great places to start. Also Synthia Millers Intuition and Breathwork Class)
Nutrition
** Work with a naturopath for your specific needs
High protein meals (at least 100+ grams), healthy fats, and complex carbs- eat more.
lower or eliminate intake of caffeine, added sugar, and alcohol
Eat more anti-inflammatory foods like leafy greens, berries, nuts, fatty fish, and turmeric.
Hydration!!! Water water water
Learn how to eat for your blood sugar (watch Ali’s Masterclass here)
Check out the resource directory for micro/macro nutrient recommendations from experts in their field.
Movement
Moderate Exercise low intensity exercise
Eat before and after a workout
Incorporate strength training
Incorporate Gentle Movement ( Look at Alexis’s Restore Program or Ellens Functional Movement class)
Avoid intense exercise (yoga flows here)
Mind Resilience
Learn that people are just saying words and don’t mean anything about you.
Repeat it gets to be easy- how can I make it easy
There is no good or bad, right or wrong, we are all just doing things and there is an effect.
Worry doesn’t predict the future
Ask yourself where you can adapt to this situation
Nothing matters (listen to audion for explanation)
ask, “show me how good it can get” “show me how safe I am”
If can can, if no can no can
Listen to GEM Bits for more
Mom Brain with Jen
Mindfulness in parenting with Zoe & Human Design and Intentional Parenting with Kimberly
Stress Reducing Activities
Practice Mindfulness and Meditation (head to the meditation section)
Practice Yoga and gentle movement (head to yoga section)
Step out into nature for a short or long walk without any devices
Declutter! Declutter! Declutter!!!!!
Create a List or head to the pocket of self love section to add pockets of self connection to your day.
Sleep
Create a sleep sanctuary- cool, dark, quiet
Avoid Blue Light (watch Circadian Kids Masterclass)
Get outside for 2hours a day
Limit screen time, especially at night 2 hours before bed, and use blue-blocking glasses when using screens.
Build Emotional Resilience
Journalling
Boundaries / Flowing with Harmony
Connection with others
Shifting motherhood guilt with Markella
Supplements and Hormone Support
** work with your naturopath for specific needs
Ashwagandha tea and other adaptogens
Magnesium (Laurens Comprehensive Product Guide)
Omega 3’s
Work with your Menstruation (watch Bonnies, menstrual health class)
Create Calming Routines
Morning routines like washing face, grounding, stretching, reflecting
Midday routines like pocket of self connection or nervous system regulation technique
Evening routines like reading, tea, stretching, etc
CREATE YOUR ROUTINE
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High Protein Breakfast
Collagen in your coffee after a cup of water
Morning Walk
Vagal toning exercise after washing my face
Pocket of self connection before work
Don’t check email until after 10am
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Nervous System Regulation Break (somatic or breathwork)
Walk outside with lunch
Drink a glass of water with nutritious lunch
Self Connection pocket
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Put phone away when I get home
self-connection
breath work
read a book
listen to music with ashwagandha tea
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Yoga
Breathwork
Pocket of self connection before work
Don’t check email until after 10am
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Eat lunch as slowly as possible
Walk outside
Drink a glass of water with a nutritious lunch
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Put phone away when I get home
Mindful practice with kids go to sleep
Listen to music with ashwagandha tea
Do dishes and daily prep with partner