weekly focus for stress management:

Below are links to helpful exercises, apps and videos. I suggest focusing on one change at a time. We want to REPLACE negative patterns of behavior with POSITIVE ones. When we make too many changes all at once, we can become overwhelmed. Use the following template as a guide to building momentum for healthy success!

My ‘go-to’ routines for stress management incorporate a daily movement practice, Wim Hof style breathwork (password: imready!) and cold plunges! Find what works best for you and someone to keep you accountable. When we find the community of support we can be honest with, it makes all the difference!! This is an opportunity to create new healthy patterns that will completely change the way you do life. You got this!!

Below are simple prompts to try on.

Week one:
*FOCUS: Remove alcohol (use reframe app for support) and find an accountability partner or two. Check in weekly :) You can even start a text thread to just shoot off a quick text with your successes and with your struggles. Be real!!

Breathing practice: Wim Hof breathing practice
Journaling: What am I addicted to? Why do I feel the need for this addiction? Is it giving me what I want? What need am I trying to meet? What can I replace it with that will actually meet my needs?
Mantra: I can do hard things

Week two:
*FOCUS: Track yourself with myFitnessPal

Breathing practice: Box Breathing
Journaling: List the people, places and things that bring you tremendous gratitude? What brings you joy, peace, love and a purpose beyond yourself? How does it feel to re-focus your thoughts towards all you are grateful for?
Mantra: I am abundant

Week three:
*FOCUS: Reduce sitting and step up your workouts! Set a timer to keep yourself from sitting longer than 20 minutes at a time. Get up and move!

Practice: Vagus Nerve Stimulation
Journaling: Who do you trust with your most painful and upsetting feelings? How can you connect with them more regularly when feeling low? What act of kindness can you do to show them how much you appreciate them in your life?
Mantra: My life is a gift

Week four:
*FOCUS: Drink water and not sugar! Eliminate sugary drinks and food. Increase your hydration to at least half your weight in ounces. You can also track your water in MyFitnessPal.

Breathing practice: Breath technique for stress
Journaling: What do you fear most? How have your fears changed throughout life? Is this fear real or imagined? What actions will allow you to face it?
Mantra: I love fiercely and am loved fiercely

Week five:
*FOCUS: Eat plants and try something new! Incorporate more fiber in your meals (shoot for 30 different plants a week). You can check out the meal plan for additional resources.

Breathing practice: Priming Exercise
Journaling: What three things would you share with your teenage self? What three questions would you want to ask an older version of yourself?
Mantra: My body is working for me

Week six:
*FOCUS: Reduce inflammation by eliminating dairy and ultra processed foods.

Practice: Sit outside for 20 minutes without distraction. Set a timer and just observe.
Journaling: Do your goals truly reflect your desires? Or do they reflect what someone else (a parent, partner, friend, etc.) wants for you? What do you really want that you feel you can’t have or have minimized for others?
Mantra: I have all I need

Week seven:
*FOCUS: Be present with your physical and/or emotional pain. Create space to address problem areas and a routine to implement daily. If you need help, find a practitioner or book a session.

Practice: Breath of Fire
Journaling: What are my pain patterns? What physical and emotional pain do I feel again and again? Am I in avoidance? What is the pain communicating and why?
Mantra: My mind is calm, my body is relaxed

Week eight:
*FOCUS: Pay attention to your self talk and your use of language. What are you saying on repeat? ‘This is killing me’ as an example.

Breathing practice: 4-7-8 Breathing
Journaling: What sentences or words do I say often? Is it kind and productive or hurtful and destructive? What can I replace it with?
Mantra: I breathe in peace, I exhale stress

Week nine:
*FOCUS: Explore the edges of your hot and cold temperatures! Start cold showers or cold plunges in the morning for 3 minutes. Check out the Wim Hof Method.

Breathing practice: Progressive Muscle Relaxation
Journaling: What values do you consider most important in life (honesty, justice, strength, loyalty, etc.)? How do your actions align with those values? What three changes can you make to live according to your personal values?
Mantra: I am worthy as I am

Week ten:
*FOCUS: Track your sleep! Increase your sleep to a minimum of 7 hours a night and keep your bedtime and waking time consistent. If you have the means to purchase a tracking tool, consider checking out Whoop or Oura.

Practice: Address racing thoughts during sleep
Journaling: Verbal vomit. Write what you are angry and frustrated about without restraint. Write all the things you’ve been bottling up and then throw it away or burn it.
Mantra: Just start, the rest will come

Week eleven:
*FOCUS: What do you need to feel recovered? Try a REAL day or weekend of rest and take a break from all of your devices for 24 hours.

Breathing practice: Meditation for overwhelm
Journaling: What three things would you most like others (loved ones, potential friends and partners, professional acquaintances, etc.) to know about you? When do you feel misunderstood? Why do you think that is happening?
Mantra: My actions conquer fear

Week twelve:
*FOCUS: Give your body a break and try fasting for 24 to 72 hours this week.

Breathing practice: Yoga Breathing for relaxation
Journaling: Describe a choice or choices you regret. What did you learn from it?
Mantra: My mess is my message