Six Weeks of Wellness: How Small Changes Helped Me Find Balance and Reduce Stress

Here we are at Week 6—the final post in what was supposed to be a six-part series on managing stress, finding balance, and improving wellness. I started this journey to share my weekly reflections on health and stress management, and it’s become a grounding practice I might just continue. Every week has brought new insights on mental wellness, hormone health, and the power of small habits in achieving balance. I truly hope these reflections on navigating stress, building healthier routines, and staying resilient have been helpful for you all. So without further delay, let’s dive into what I’ve got this week and keep building a path toward wellness together!

Staying Open-Minded in a Divisive Time

This week marked a milestone in our country with an election that stirred emotions across the board. Regardless of who you supported, the reality is that our future continues, and our nation feels more divided than ever. Emotions are running high on both sides, and even if we disagree, those feelings are valid and real, so let’s stay kind people! For me, staying open-minded and optimistic is a priority. Half of the country saw potential in the chosen leader, and I’m choosing to hope and believe there’s something good coming for us all.

Managing Stress: Small Habits that Make a Difference

This week also brought one of the hardest decisions I’ve ever had to make—a choice I can’t fully share yet but will in time. In moments of extreme stress, it’s the small habits that keep me steady. Here are some simple actions I’ve leaned on this week to stay grounded:

• Deep Breathing: Taking five deep breaths can feel like hitting the reset button, I kid you not! I breathe in deeply through my nose, hold it for a second, and let it out slowly. This quick exercise helps calm my nervous system and brings me back to the present moment. It’s such a small and easy action that can have so many benefits.
• Mindful Moments: Even a brief pause to focus on my surroundings—whether it’s the warmth of a cup of coffee or the feel of the fairway under my feet—can be incredibly centering.

If you’re feeling the weight of big decisions or changes, I encourage you to try these grounding exercises. They’re simple, but they make a powerful difference. Seriously!

Getting Back on Track with Nutrition

Stress also took a toll on my eating habits this week, and my digestion has been a little out of whack. I realized I’ve fallen off my usual habit of including a variety of vegetables in my meals. So this week, I’m focused on reintroducing nutrient-rich veggies to reset my system. Here’s my plan:

• One Extra Serving of Veggies per Meal: Adding just an extra handful of greens, peppers, or broccoli to my recipes can boost my fiber, repopulate my gut biome and keep my digestion on track.
• Adding Color and Variety: Including a range of veggies also brings in diverse vitamins and minerals to support digestion, energy, and mood.

If you’re feeling a little off in your body, try adding some extra veggies this week. It’s a small change that can have a big impact on energy and digestion.

Stress, Hormones, and Why Balance Matters

Stress affects not only our mood but also our hormones, impacting everything from quality of sleep to energy levels throughout the day. In my perimenopause studies, I learned that managing stress is foundational, especially for women dealing with hormonal shifts. When we’re stressed, cortisol surges in our body, affecting everything from digestion to mental clarity. So here’s what I’m focusing on to keep stress in check:

• Meditation Practice: I can’t believe I’m saying this but I’m currently up to 15 minutes of meditation a day. This is a long time for me to just sit and existr. I’m not noticing a huge difference quite yet but I can definitely tell that the regular practice is allowing me to remember to ease into deep breaths in times of stress.
• Peri-anxiety? Gone! Anxiety is something that I have not had to deal with a lot of in the past. But with these new hormone shifts, I sometimes get smacked with unnecessary worry and thinking. During these hormonally challenging times, again, a few deep breaths help me step back and reset.
• Breaking the Cycle of Stress Cravings: When stress hits, I’m also learning to pause before reaching for that carby snack my brain thinks it wants. Taking a few breaths often reveals that what I needed wasn’t food but a moment to regroup.

For those of you feeling the impacts of stress, focus on your breath. Seriously. This one small habit can help reduce the cortisol in your body and help your hormones find a little more balance.

Working Around the Pain

Over the years, I’ve dealt with some minor shoulder pain. Normally, I’d let that be my excuse to skip workouts altogether and just take a break. But as I’ve realized over time, exercise isn’t just for my body—it’s a cornerstone for my mental health. Here’s what I’m keeping in mind:

• Focus and Clarity: Moving my meat helps me manage my ADHD and keeps my mind clear. When I skip the gym, I struggle with focus and feel more scattered (a little more bitchy too).
• Mood and Anxiety: Physical activity helps me manage my brand new “peri-anxiety,” keeping my mood level and balanced and my bitchy at bay.
• Restful Sleep: Without enough movement during the day, I’m restless at night and don’t get the quality sleep my body needs.

Even if you’re dealing with a minor injury or setback, find ways to keep moving that feel good for your body. This week, I’m modifying my workouts, focusing on what I can do rather than what I can’t. The benefits are just too valuable to miss out on.

Final Thoughts

This series started as a six-week commitment to reflect on life’s challenges, habits, and well-being, but it’s become so much more. Reflecting each week has reminded me how impactful small habits are for staying balanced. It’s about the little steps: managing stress, nourishing our bodies, and keeping ourselves active. So, let’s keep these practices going. Thank you for being here with me, and here’s to many more weeks of finding balance, taking small steps, and thriving together.