Say Goodbye to Stress: 5 Easy Steps to Feeling Good

How to ditch exhaustion - 5-step framework to more calm & energy

Photo byCanva

If you’re feeling drained and overwhelmed, you’re not alone. Between hectic schedules and endless demands, it’s easy to put our well-being last on the list, leaving us feeling depleted and disconnected.

But it doesn’t have to be this way.

As a holistic health coach, I’ve seen firsthand how focusing solely on diet and exercise can leave us feeling like something is missing. It wasn’t until I fully embraced the mind-body-spirit connection that I understood the difference it makes.

This straightforward 5-step approach of mindful eating, movement, unplugging, self-discovery, and connection, can help you take back your energy, reduce stress, and feel good.

Introducing the 5-Step Calm & Energy Reclaim Framework — a game-changing holistic guide designed to help you recharge, rejuvenate, and reclaim your inner glow. This isn’t just about checking off a list; it’s about shaking things up and creating days you can’t wait to begin (really!).

Calm & Energizing Essentials

1. Nourish Your Body

Swapping out processed foods for nourishing, whole foods. Load your plate with colorful fruits, crunchy vegetables, lean proteins, and healthy fats. Find a healthy diet that fulfills you emotionally, physically, and feels just right for you (I love the Blue Zones philosophy).

A Great Place to Begin…

Sweet Strawberry Smoothie Recipe - Becoming You
Make this creamy, dreamy Strawberry Smoothie Recipe in minutes! Satisfy your childhood cravings with a sweet…becomingyouwithjulie.com

• Hydration Hack: Water is your best friend for glowing skin and sustained energy. Dehydration can leave you feeling fatigued and foggy, so aim to drink at least 8 glasses a day. If plain water bores you, try herbal teas or infused water with fruits and herbs for a delicious twist.
• Sleep Reboot: Quality sleep is non-negotiable for energy. Aim for 7–8 hours of restful, restorative sleep each night to let your body recover and thrive.

2. Move Your Body

• Find Your Groove: Exercise doesn’t have to be a dreaded chore. Find activities you genuinely enjoy that also get your heart pumping. Salsa dancing, hiking, swimming, gardening, or playing with your kids — move in a way that makes you feel alive and brings a smile to your face. Aim for 30 minutes most days of the week.
• Stretch and Unwind: Incorporate gentle stretching or yoga into your routine, either in the morning to energize or in the evening to release tension and prepare for sleep. These practices improve flexibility, reduce muscle soreness, and promote a sense of calm.

3. Unplug

• Stress-Busting Strategies: Mindfulness exercises, meditation, and deep breathing are powerful tools. As William James wisely noted, “The greatest weapon against stress is our ability to choose one thought over another.” This means we have the power to shift our mindset and perspective. When stress creeps in, try to reframe the situation with a more positive thought — this simple shift makes all the difference.
• Digital Detox: Unplug from screens at least an hour before bedtime. This promotes better sleep and leaves time for a quiet activity like reading, writing, spending time with loved ones, or reflecting.
• Gratitude Practice: Reflect on the positives in your life to uplift your mood, shift your mindset, and energize your spirit.
• Did you know? Reishi mushrooms and ashwagandha are powerful adaptogens that have been shown to reduce cortisol levels, the hormone responsible for stress. By balancing cortisol, these adaptogens promote a sense of calm and relaxation, making it easier to manage stress and anxiety. You can find mushroom gummies here. (No Affiliate)

Read more here:

10 Surprising Benefits of Mushroom Gummies - Becoming You
10 reasons mushroom gummies are the new super food...becomingyouwithjulie.com

4. Discover Your Zen

• Nature’s Embrace: Spend time outdoors to reconnect and recharge. Prioritize getting outdoors often— whether for a walk in the park, a hike in the woods, or simply sitting by a lake. Nature offers a powerful way to restore your inner peace.
• Creative Expression: Dive into hobbies that spark your passion and creativity. What speaks to you? Drawing, writing, or creating something you enjoy gives us energy and help us recharge.
• Self-Reflection: Taking time for introspection, journaling, or quiet contemplation helps us gain clarity and connect with our inner selves. Alignment and clarity are essential for maintaining energy and calm.

5. Energize Through Connection

• Nurture Your Circle: Invest time in relationships with people who uplift and inspire you.
• Set Boundaries: Say no to activities or commitments that drain you. Clear boundaries help us maintain our well-being.
• Build Your Tribe: Surround yourself with like-minded people who share similar values and goals.

Progress In Steps

The 5-Step Calm & Energy Reclaim Framework is a simple way to make meaningful, sustainable change.

Start Small: Choose ONE area that resonates with you most and start that small change today. Whether it’s swapping out a processed snack for a handful of nuts, taking a short walk in nature, or setting aside five minutes for mindful breathing, each small action is a step towards reclaiming your calm and energy.

“It does not matter how slowly you go as long as you do not stop.” — Confucius