Balance Over Burnout: 6 Tips to Unwind, Manage Cortisol & Improve Alcohol, Fitness & Weight Loss

Finding balance between work, fun, and health can feel tricky sometimes, hence my IG name @findyourflow_fitness! It is a ever-evolving journey, and maybe you’re now curious about how to support your body through stress, manage cortisol levels, or create healthier habits around alcohol and fitness. If that sounds like you, this post offers six tips to help you unwind, feel more connected to your goals, and support lasting weight loss and wellness.

Tip 1: Regulate Before You Reward

woman backbend fitness — **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 can raise our cortisol levels, AKA the stress hormone that affects how our body feels, burns fat, and recovers! Arg! I thought it was all about the sets/reps/salads!

Now, after being Nervous System informed, I advise 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

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 these two are misaligned, we will tip the scales of the cortisol threshold. This could all be happening even if you love your responsibilities. Just a quick check in to align and accept responsibility makes this makes everything feel lighter.

Try making a list of your daily responsibilities, then reflect on how you’re experiencing them. Are there ways to ask for help, simplify tasks, or change how you approach them so they feel more manageable? Or something I help my clients with since they usually have a lovely list and don’t want to give any of it up, we work on expanding their Nervous System capacity to hold all the responsibility.

P.s. If you’d like to have a chat anytime, book a coffee date here!

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 things aside can keep your body and mind in a state of tension, 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, or simply noticing your feelings, 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.

Tip 4: Forget FOMO, Get Into Purpose

Whatever it is, the way 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 us 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. Having a north star, they suddenly don’t need to text me to ask 101 questions. They have an inner compass. 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, purpose-living guides us to not always be pushing hard, which helps balance our estrogen.

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

Tip 5: Look at the People Who Inspire You

Think about the people you admire most. How do they show up for themselves? Often, those we look up to have found ways to have fun and rest, that support their well-being.

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, and meaningful, aligned fun lift your energetic vibration and magnetic qualities.

Tip 6: Plan Recovery or Exercise (Intentionally)

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, cortisol can stay elevated and slow down progress. 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 programs and courses!

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. If you don’t do it, no one will!

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.