Today I'm excited to share some insights on dealing with stress without feeling overwhelmed.

As high-performing women, we've all experienced days when a hefty to-do list felt manageable and others when it felt completely overwhelming. The difference often lies in how much we're overthinking. Overthinking leads to feelings of anxiety, low moods, and eventually burnout.

Avoiding the Overwhelm: The Importance of Positive Thinking

Positive, calming thoughts induce healing hormones and begin to reverse the damage of negative thinking. By recognising the impact of our thoughts, we can start to clear our minds, encouraging thoughts that help us stay content and peaceful.

When we're stressed, our bodies are flooded with cortisol, which drops our IQ and narrows our focus, making it difficult to resolve our issues or find solutions. It's akin to reading a book with your nose pressed against the page; you can only see a few words instead of the whole story.

It’s important to zoom out and look at the whole picture.

How to Navigate Life Without Overwhelm

1. Understand How the Mind Works:

Strategies alone won't create lasting change unless we first understand what's happening in our minds and bodies.

2. Escape Thought Traps:

Identify common triggers that lead to catastrophic thinking.

3. Be Okay with Bad Feelings:

It's crucial to accept negative emotions without trying to resist them. When we resist, they persist.

As you move through your daily challenges, consider how your current mindset impacts your stress levels. What small changes can you make today to break free from negative thought cycles?

How can you encourage a more positive, calm, and rational mindset to improve your overall mood and performance? Take a moment to reflect and commit to one actionable step toward a clearer, more peaceful mind. You've navigated challenges before, and you have the strength and resourcefulness to do it again.

LINKS:

Website: vesnahrsto.com

Master Cortisol Webinar: https://peak-revival.captivate.fm/cortisol-webinar

Do you ever feel like you're constantly dragging yourself through the day, desperate for bedtime, only to find yourself wide awake when your head hits the pillow?

Or maybe you doze off easily but wake up around 2 or 3am and can't get back to sleep.

If this sounds all too familiar to you, the culprit could be a disrupted circadian rhythm.

What is your circadian rhythm?

Think of it as your body's internal clock, a 24-hour cycle that regulates everything from sleep and wakefulness to hormone production and digestion. When this rhythm gets thrown off whack, it throws a wrench into all those vital processes.

So what are the main causes of this circadian rhythm dysregulation?

Blue Light Overload: Our devices are major offenders, emitting blue light that mimics daylight and suppresses melatonin production.

Shift Work and Travel: If your work schedule constantly flips your sleep-wake cycle, or you're a frequent flyer battling jet lag, your circadian rhythm takes a hit.

Unnatural Light at Night: Evenings spent watching brightly lit screens or working under harsh fluorescent lights can disrupt melatonin production.

Inconsistent Sleep Schedules: Going to bed and waking up at random times throughout the week throws your circadian rhythm into disarray.

Lack of Sunlight Exposure: Sunlight acts as the master cue for our circadian rhythm. Not getting enough sunlight during the day, especially in the morning, disrupts the natural cycle and makes it harder to feel sleepy at night.

The good news is, there's a simple and free way to start realigning your internal clock: sunlight!

Sunlight is the master cue for your circadian rhythm. Aim to get some sun exposure, especially in the morning and evening, around sunrise and sunset. Even ten minutes a day can make a difference.

So ditch the snooze button and embrace the sunrise! Your body will thank you for it.

LINKS:

Website: vesnahrsto.com

Master Cortisol Webinar: https://peak-revival.captivate.fm/cortisol-webinar

Ever feel like you're dragging yourself through the day, constantly wired but somehow also exhausted?

It could be your cortisol – the stress hormone that plays a surprising role in your energy levels, mood and sleep.

Cortisol, often demonised, has a complex role. It's our main stress hormone, and in the right amounts, it's essential. Think of it as that surge of adrenaline that helps you meet a deadline. However, chronically high cortisol disrupts our health.

The key here is understanding the three stages of the stress response:

Acute Stress: Short-term stress triggers a burst of adrenaline, making you feel super productive but unsustainable.

High Cortisol: This is the "fight-or-flight" mode. You might wake up tired, anxious, and struggle with sleep or digestion.

HPA Axis Dysfunction: Chronic stress depletes cortisol, leading to low cortisol symptoms like constant fatigue, low mood, and brain fog.

I often speak with women who mention that they’re experiencing symptoms of both high and low cortisol, which can lead them down a very confusing path. But it’s common that by the time you’re experiencing symptoms of high and low cortisol, you’re on your way to full-blown HPA axis dysfunction. This is your body sending you a wake-up call that you need to listen to.

Here's how to break the cycle of cortisol imbalance and support healthy levels:

• Ditch the Fast: When stressed, prioritise breakfast within 30 minutes of waking.
• Manage Your Morning: Skip the sugary cereals and opt for a balanced breakfast with protein, healthy fats, and complex carbohydrates.
• Move It or Lose It: Feeling overwhelmed? Don't reach for another coffee. Get moving!

Remember, cortisol is there to help you adapt, but too much is detrimental. By implementing these simple strategies, you can regulate cortisol, optimise your energy levels, and reclaim your peak performance.

LINKS:

Website: vesnahrsto.com

Master Cortisol Webinar: https://peak-revival.captivate.fm/cortisol-webinar