Hey beautiful,
If you’re here, chances are you’re running on fumes. Maybe you’re tired, overwhelmed, overstimulated, and stretched way too thin. Maybe you’ve been putting everyone else first for so long that you can’t remember the last time you asked yourself: “How do I actually feel?”
So let’s start there.
Because before we dive into habits, hacks, or wellness goals, we need to reconnect with you. With the woman inside who’s been holding it all together. With the part of you that’s aching to be seen, heard, and nurtured.
Here’s what I know: you don’t have to overhaul your entire life to feel better. Small shifts create big changes.
Let’s begin with five simple, doable steps you can take today—no perfection required.
Step 1: Breathe On Purpose
When was the last time you took a deep breath—like a real, soul-filling one?
Most of us are shallow breathing through our days, fueling stress and anxiety without even realizing it.
Try this:
- Inhale slowly for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
Do this 3-5 times. It resets your nervous system, calms your heart rate, and helps your body shift out of survival mode.
Bonus points if you do it with one hand on your heart and the other on your belly with your feet on the earth. Ground yourself in your breath, in this moment. You’re here. You’re safe. You’re not behind.
Step 2: Drink a Glass of Water (Before Anything Else)
I know. It sounds basic. But when you’re exhausted, overwhelmed, or emotionally overloaded, your body needs one thing first: hydration.
Before you grab the caffeine, the carbs, or your phone—start with water.
Why? Because dehydration mimics stress, fatigue, and mood swings. Your body can’t function clearly if your cells are gasping for water.
Try adding:
- Lemon for alkalizing
- Cucumber or mint for refreshment
- A small piece of Celtic salt if you need minerals
This one simple act can shift your energy fast.
Step 3: Name What You’re Feeling
Stop. Pause. Ask yourself: What am I actually feeling right now?
Then name it. Out loud. In a journal. In your notes app. Doesn’t matter where—just get it out.
Because when you name it, you take away its power. You stop stuffing it down. And you begin the process of making space to feel something different.
Try this prompt:
“Right now, I feel ________ and I need ________.”
Example: Right now, I feel overwhelmed and I need rest. Or I feel unappreciated and I need support.
This one practice can create more emotional clarity than any productivity app or color-coded planner.
Step 4: Move Your Body with Love
Not to burn calories. Not to punish yourself. But to shift your energy.
Dance. Stretch. Walk around the block. Do a few squats in the kitchen while your coffee brews.
Even 5 minutes of intentional movement will:
- Boost your mood
- Improve circulation
- Release stress hormones
- Reconnect you with your body
You don’t have to do a full workout. You just have to move with intention and love.
Ask: What would feel good in my body right now?
Then do that. Guilt-free.
Step 5: Speak One Kind Thing to Yourself
You’ve probably said some harsh things to yourself lately. Most of us do it without even realizing.
So let’s change the narrative.
Look in the mirror and say one kind thing to yourself. Not because you feel it yet—but because your soul needs to hear it.
Try these:
- “I’m doing the best I can.”
- “I am worthy of rest.”
- “My body is not my enemy.”
- “I choose grace over guilt.”
- “I am learning, and that’s enough.”
- “I love ME!”
Say it again. Louder if you need to. Write it on a sticky note. Put it on your fridge. Make it your phone wallpaper.
Let it become the new voice in your head.
Bonus Tip: Ask for Help (Yes, Really)
You don’t have to carry everything. You’re not meant to.
Asking for help isn’t weakness—it’s wisdom.
Whether that’s:
- Texting a friend
- Delegating a chore
- Hiring support
- Praying for peace
Just don’t keep drowning in silence. You are worthy of support. You are not a burden. You are not too much.
You Don’t Need to Do It All—Just One Thing
If all five steps feel like too much right now, choose one. Just one. That’s your win today.
And if you’re up for it, come share your one thing with me over on my Facebook page.
Let’s stop pretending we’re fine when we’re falling apart. Let’s stop pouring from empty cups.
And let’s start choosing healing—one small, brave step at a time.
With all my love,
Jamie
Labor of Love for Birth & Beyond
