Hormone Balancing Self-Care for BUSY WOMEN
In today's society being busy is highly regarded.. (if you are busy you “must” be important. If you aren't running around like a crazy woman, then you “must be unsuccessful”).
Women are constantly wearing all the hats, doing all the roles, and burning the candle at both ends. It’s simply become NORMAL for women to be exhausted all the time, overwhelmed to the max, and teetering on the edge of complete burnout.
THIS NEEDS TO STOP! It's our poor bodies that are paying the price.
Now more than ever we need to take care of ourselves. There are consistently more and more women struggling with things such as hormonal imbalances, digestive issues, period problems, thyroid imbalances, mood instabilities, and even infertility. This DIRECTLY relates to overworked adrenals, HPA Axis dysregulation, burnout, and simply TOO MUCH STRESS.
Now, I also realize that sometimes stress is simply non-avoidable and “slowing down” isn't always an option for you at this moment. We don’t always have time (or funds) for a luxurious spa day or lengthy massage. But that doesn’t mean you cannot choose to simply support your body in building resiliency through effective rituals.
Here are my top 10 self-care habits for BUSY WOMEN that will support you in overcoming the stress, AND balancing your hormones:
Tune into yourself with daily check-ins
This is a practice I recommend constantly to my 1:1 clients. Stress & tension often build throughout the day. Give your nervous system a little break by taking 3-4, 30 second check-ins throughout your day. This is the time to pause, check-in, and do a quick round of breathwork. Are you stressed? Tense? Are your shoulders in your ears?
You will be surprised what you notice!
2. Start your day with the simple question.. “What do I need today to be supported?”
Self-care is about being able to tune into what you need and then actually giving yourself space to do so. We are often the most intuitive first thing in the morning (before the craziness of the day sets in), which makes it the perfect time to really tune into what YOU need most.
The more you create this space for yourself, the easier it will be to start honoring those needs.
3. Set personal boundaries through weekly promises.
Setting boundaries can be difficult but they can also be one of the most powerful practices in building resiliency in your body. Instead of being overwhelmed with all the boundaries you need to set, start with choosing ONE thing to focus on weekly.
What can you promise yourself this week? What can you promise your body? These can be big, small, or anywhere in between! (putting away your phone 30 minutes before bed, taking 15 minutes away from work to eat lunch, etc.).
4. Use Essential Oils
Essential oils have sooo many benefits both physically and mentally (non-toxic, cellular health, etc,), but one of my favorite things about them is how quickly they can shift and influence moods and the nervous system.
Some of my favorite essential oil hacks include:
Rub balance on the bottom of your feet every morning to promote grounding and centering as you start your day
Rub lavender on your wrists and soles of feet in the evening to promote sleep and relaxation
Inhale or diffuse Wild Orange when under high amounts of stress to regulate cortisol levels
Diffuse Peace throughout your day to reduce feelings of overwhelm
Add Adaptiv to your bath or shower to release stressful, anxious emotions
I ONLY recommend doTERRA essential oils. This is a certified, pure, therapeutic grade oil company. Their products are effective, safe and the absolute best smelling! Use this link to a 25% discount on all products AND gain LIFETIME access to the Nourished & Free community.
5. Get outside daily
Even in the cold weather, getting outside for a minimum of 10 minutes can be a huge game changer to your overall health. Shovel some snow, go for a walk, or simply stand there and listen to the noises of nature!
6. Celebrate YOURSELF daily
Every week I encourage the women in both my Nourished Hormones Protocol and the Real Food Reset to find something to celebrate about THEMSELVES. It’s so easy to get wound up in the “to-do’s”, “didn’t do’s”, and “not good enough’s”. Finding something (big or small), you can celebrate about yourself daily not only helps to release stressful feelings but also aids in building self-worth.
Even if all you will celebrate is the fact that you simply made it through another day, THAT IS ENOUGH. Times are tough babe, be proud of yourself!
7. Create a nourishing beverage ritual
Instead of reaching for the coffee, candy, cookies, or plate of goodies to “keep you going” (and let’s be honest, distract yourself from uncomfortable feelings), try creating a new habit that will still give you comfort but will also support your body and leave you feeling good AFTER too.
My favorite soul soothing beverages are what I like to call a “Hug-In-a-Mug” - AKA. Elixirs. These functional drinks can be filled with adaptogens, minerals, and nutrients that will aid your body, calm your nervous system, and boost your mood!
Here’s my favorite Liver-Loving Elixir Recipe.
8. Create a JOY LIST
Another famous practice I share with almost every one of my clients. Simply create a list of all the things that bring YOU joy (not your kids, family, partner, boss, but YOU). This list can include things like drinking your favorite “Hug-in-a-Mug”, listening to your favorite song, doing a hobby, and ANYTHING else that brings YOU joy.
Once you have your list created, post it somewhere that you will see it often. Take 10 minutes throughout your week to do something off your list that brings YOU joy.
9. Practice gratitude
Did you know being in a state of gratitude is one of the highest vibrations your emotions can reach? It takes less than 5 minutes to come up with 3 things you are grateful for. Try making this habit a practice while you mindfully eat your meals to help your body enter rest & digest mode. This will not only support your moods but also aid in better digestion!
**Pro-tip: make this a family practice at the supper table!
10. Cleanse your energy
This is something that used to be too woo-woo for me, but I am now overly obsessed! If you don’t know where to start, try listening to this 7 minute Visualization.
I love practicing energy cleansing before bed but it’s powerful at any time of the day.. Especially if you’re an empath like me!
There you go! This article is packed with lots of practical and realistic self-care habits for even the busiest of women.
But remember, the goal isn’t to avoid stress.. The goal is to build a body that is resilient to stress. You can eat all the high quality nutrients, take all the supplements, do all the workouts, and drink all the elixirs, but if you are constantly in a state of stress and overwhelm you are going to continue to be worn down bit by bit.
Has stress been affecting the health of your body and hormones? Book a COMPLIMENTARY WOMEN’S HEALTH DISCOVERY CALL. I am always here to support you.
P.S. Did you enjoy this article? Share the link on your social media page and tag me @unbridledholistichealth
— XO,