From Cortisol to Calm: 6 Gentle Ways to Feel Balanced Without the Burnout

Finding balance between showing up for work, having fun, and in good health can feel like a roller coaster sometimes. It is such a journey that ebbs and flow from season to season, hence my IG name @findyourflow_fitness. It is an ever-evolving journey. The truth is, iif you are a woman with purpose, it is truly so important to stay present so you can support your body. If this sounds like you, this blog offers six tips to help you feel more connected to your goals, and support lasting wellness.

Tip 1: Regulate Before You Reward

Tip 1: Regulate Before You Reward

Sometimes when life feels busy or stressful, it’s natural to reach for things that give us a quick boost, like a glass of wine or an intense workout. For me it was a vodka soda (or 5), followed by an early morning workout. But who knew these choices were sending my cortisol levels and nervous system on a roller coaster. Meanwhile, I thought it was all about the sets/reps/salads, etc and never prioritized the importance of hormonal health.

Now, after being Nervous System informed, what does that look like? It is to take a moment to check in with yourself. Finding calm before jumping into weekend plans can make a big difference. This might look like deep breathing, a gentle walk, or a few minutes of quiet time. When you help your nervous system settle first, you might find you actually enjoy your downtime more, without the need for extra (sometimes outlandish) stimulation!

Tip 2: Come to Terms with Responsibility

Tip 2: Come to Terms with Responsibility

Feeling overwhelmed doesn’t always mean you have too much on your plate. Sometimes it’s about how we’re managing not only our responsibilities, but our perception of our responsibility. If your responsibilities are drowning you, it creates misalignment which tips the scales toward the cortisol threshold. Just a (quick) check in to align and either accept responsibility or make a change is life-giving for our cellular health.

Try making a list of your daily responsibilities, then reflect on how you’re experiencing them. Something I help my clients with who enjoy and their responsibilities and don’t want to give any of them up, is we work on expanding their Nervous System capacity to hold all the responsibility.

P.s. If you’d like to have a chat book a coffee date here or join my email list for bi-weekly inspo.

Tip 3: Don’t Sweep Things Under the Rug (Emotions)

Tip 3: Don’t Sweep Things Under the Rug

We all have moments when we want to avoid uncomfortable feelings or difficult thoughts. But pushing these emotions/triggers aside can keep your body and mind in a state of tension, guarded, raising cortisol and making it harder to relax or feel clear.

Taking small steps to face what’s really going on, whether that’s journaling, talking with a trusted friend, simply noticing your feelings (best IMO), doing rituals to regulate, can be incredibly freeing. It helps your body move out of stress and into a place where healing and growth happen naturally. I have been LOVING this Vipassana practice these days.

When we quiet the noise and slow down brain waves, is when Divine, Crown, Intuition opens up and guides us on next steps. Learning to connect with my intuition and how it communicates with me (everything from body releases/tightness to signs in the world/health has led me to where I am today. Releasing fear and relentlessly trusting.

Tip 4: Forget FOMO, Get Into Purpose

Whatever it is, the w.ay you tell your story online can make all the difference.

It’s easy to say “yes” to invitations or plans because we don’t want to miss out, but this can sometimes leave you feeling drained. When you connect with what truly lights you up and feels meaningful, your choices about how to spend time become more fulfilling.

Living with purpose is something I work on with all clients as it greatly supports their body and mind and helps them with decision-making and showing up for their damn selves. They have an inner compass and we use movement and rituals to teach the nervous system. Purposeful-living also helps with hormone balance (dopamine (mood), serotonin (mood and appetite), and as a woman’s body loves to be in a cycle, purposeful living is extremely uncomfortable and inconvenient. It can feel like an upward journey. This is why we need aligned humans in our lives. Always better together. I have often paid for that deep support. Whether my somatic therapist, business coach, voice coach, it’s all an investment into nervous system expansion.

Blog: Why Women Should Sync Their Workouts with Their Menstrual Cycle

Tip 5: Look at the People Who Inspire You

Tip 5: Who Inspires You?

This isn’t abut ‘pedastool-ing’ anyone, rather it is putting yourself on the same level AS Think about the people you are pretty cool and inspiring. How do they show up for themselves? Rather than limiting our belief about ourself, what can we learn from them because clearly they are doing something that is working.

Let their habits and values inspire you as to what is possible! Find new ideas for your own life. Healthy boundaries around alcohol, consistent recovery routines, discernment, alignment, purpose, and purposeful living lift the cellular vibration, and slowly and with consistent practice, we can emerge past glass ceilings.

Tip 6: Plan Recovery or Exercise (Intentionally)

Make it stand out

Whatever it is, the way you tell your story online can make all the difference.

Rest and recovery aren’t just nice-to-haves, they are absolutely essential for women’s health and fitness. When we overdo it or push through stress without rest, we send our body farther out of alignment and energetic capacity. Exceeding the energetic capacity results in cellular deterioration (thyroid, pancreas, gall bladder, liver, colon, stomach). Creating a gentle exercise or recovery routine that feels good, like a mindful stretch, light strength training, or a calming mobility flow. This helps your nervous system reset. If you’re looking for ideas, check out my online membership for stretch flows, lymphatic drainage videos, foam rolling, and more.

Bonus Tip: Finish What’s Unfinished

Have you noticed how good it feels to check something off your list? Completing home or personal projects, gives your brain a natural dopamine boost that feels rewarding without added stress.

If there’s something you’ve been putting off, consider tackling it this week. You might be surprised how much lighter and more energized you feel afterward!

What’s Your Version of Fun These Days?

If your current idea of fun feels more like escape or exhaustion, it’s okay. This is your invitation to discover what joy looks like for you in this season of life! I recommend looking at your calendar of events now, and make some decisions and create some soft structure and some time for true heart-led fun which could be SO simple. The hearts electromagnetic field is the most powerful body healer after all.

If you want support creating a balanced lifestyle that feels right for your unique needs, I’d love to connect.
Book a virtual coffee chat with me and let’s explore how you can live with more ease, energy, and alignment.

Make it stand out

Whatever it is, the way you tell your story online can make all the difference.

Asma Kassam, BHK, CFST, CSNA

Kinesiologist, Certified Fascial Stretch Therapist, Certified Sports Nutrition Advisor, Former Fitness Business Owner, turned Women’s Health & Wellness Advocate

Women’s Health & Fitness Coaching

Want to discuss this further? Book a coffee date here

Instagram: @findyourflow_fitness

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