Mindfulness

  • Wellbeing

    Ultimate Cortisol Regulation Routine: Morning & Night Habits to Lower Stress

    cortisol regulation routine

    If you’re waking up groggy, feeling wired-yet-tired, and running on caffeine and cortisol like some kind of frazzled goblin, we need to sort. it. out. Your stress hormones are doing the cha-cha when they should be chilling. And guess what? Your Cortisol Regulation Routine is the key to fixing cortisol levels and getting you back to feeling like a functioning human.

    You don’t have to suffer through stress like it’s a life sentence.

    You can actually lower cortisol levels naturally and take charge of your health without giving up coffee, fun, or carbs.

    So, in this post, I’ll cover:

    • How your morning routine can keep cortisol from kicking off like a MAFS Australia meltdown
    • Night-time habits that tell your stress hormones to take a seat
    • Ways to lower cortisol naturally with small, realistic tweaks to your diet, supplements, and lifestyle

    Sound good? Let’s dive in.

    Table of Contents

    Morning Cortisol Regulation Routine: Start the Day Without a Stress Tsunami

    1. Ditch the ‘Phone Scroll of Doom’

    If the first thing you do is grab your phone and deep dive into emails, news, or Becky’s latest drama on Instagram, congratulations, you just spiked your cortisol before you’ve even had a sip of water.

    Your stress hormones love an information overload—so let’s not give them the satisfaction.

    What to do instead?

    • Drink a cortisol-friendly morning cocktail (aka water with lemon and a pinch of sea salt) to rehydrate and balance cortisol levels naturally.
    • Expose yourself to actual daylight (not just your screen). Morning sunlight helps fix cortisol levels and improves vitamin D absorption.
    • Do something calm for five minutes—deep breathing, journaling, or stretching all help reduce high cortisol levels before the day kicks off.

    2. Eat a Cortisol-Balancing Breakfast

    Skipping breakfast? Your cortisol is laughing at you.

    When you don’t eat in the morning, your body stays in stress mode, keeping cortisol high and blood sugar all over the place.

    Best breakfast foods to lower cortisol naturally:

    • High-protein meals: Eggs, Greek yogurt, cottage cheese
    • Healthy fats: Avocado, nuts, chia seeds
    • Slow-digesting carbs: Oats, whole grain toast, berries
    • Smoothies packed with cortisol-lowering vitamins (try one with banana, nut butter, protein powder, and a dash of cinnamon)

    Plan ahead: If mornings are a rush, batch-make overnight oats for a few days at a time.

    A delicious bowl of overnight oats topped with berries and nuts—packed with cortisol-lowering foods to support a healthy cortisol regulation routine and balanced stress levels naturally.

    3. Use Caffeine Strategically

    Listen, I’m not here to take away your coffee. I’m not a monster. I’m a fellow caffeine addict.

    But if you’re gulping down caffeine first thing on an empty stomach, you’re smacking your cortisol in the face and telling it to go wild.

    Try this instead:

    • Eat first, coffee second. A small meal or cortisol-friendly smoothie before caffeine helps keep blood sugar steady.
    • Delay caffeine for at least 60-90 minutes after waking. This lets your body naturally regulate cortisol levels before you hit it with stimulants.
    • Swap coffee overload for herbal teas or other cortisol-lowering drinks like chamomile or ashwagandha tea in the afternoon.

    4. Move Your Body (But Don’t Overdo It, Champ)

    Exercise is fantastic for lowering stress, but go too hard first thing, and you’ll actually increase cortisol instead of lowering it.

    Best workouts to balance cortisol:

    • Morning walks in natural light (a game-changer for stress and energy)
    • Strength training workouts that don’t push you to burnout
    • Yoga, Pilates, or breathwork-based exercises to lower cortisol naturally
    • Avoid high-intensity cardio first thing in the morning—it can spike cortisol levels further

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    Night Cortisol Regulation Routine: Get Your Cortisol to Calm the Hell Down

    1. Dim the Lights and Power Down

    Your brain is terrible at knowing when to switch off, so if you’re sitting under bright lights at 10 PM, your body still thinks it’s party time.

    Artificial light suppresses melatonin and keeps cortisol levels high when they should be dropping.

    Try this:

    • Dim the lights an hour before bed—candles, fairy lights, whatever makes it cosy.
    • Avoid screens at least 30-60 minutes before bed or use blue light-blocking glasses.
    • Try essential oils like lavender or sandalwood to relax your nervous system before sleep.
    A warm, low-light lamp glowing beside a cosy bed—perfect for a calming wind-down routine to lower cortisol levels naturally and improve sleep.

    2. Eat a Cortisol-Lowering Snack

    If you’re waking up at 3 AM wide-eyed like an owl, low blood sugar might be triggering a cortisol spike. A small, balanced snack before bed can help.

    Best bedtime foods to reduce cortisol naturally:

    • Banana with almond butter (magnesium + tryptophan = sleepy bliss)
    • Warm milk with a dash of honey (classic for a reason)
    • Whole grain toast with a sprinkle of cinnamon

    Bananas are packed with tryptophan, which helps your body produce melatonin for better sleep (study here). Almonds, on the other hand, are rich in magnesium, which relaxes your muscles and calms the nervous system—proven to improve sleep quality (study here).

    3. Magnesium: The MVP of Relaxation

    If you’re tossing, turning, and mentally solving all of life’s problems at 2 AM, you need magnesium.

    It’s a cortisol-lowering superhero that relaxes muscles, calms the nervous system, and helps you stay asleep.

    Best magnesium supplements for cortisol balance:

    • Magnesium glycinate (for relaxation & sleep)
    • Epsom salt baths (absorbs through the skin & chills you out)
    • Dark leafy greens (or stick with the almond butter!)
    A person holding magnesium supplements, a must-have for cortisol regulation, stress relief, and naturally improving sleep and relaxation.

    4. Relax with a Night-time Drink

    A warm cortisol-lowering drink before bed can signal your body that it’s time to chill.

    Best drinks for lowering cortisol levels naturally:

    • Golden milk (turmeric, ginger, coconut milk, honey)
    • Herbal teas (chamomile, valerian root, ashwagandha tea)
    • Warm almond milk with a dash of cinnamon

    5. Wind Down with a Relaxation Plan

    Your body doesn’t just magically switch off—you need to help it along. Stress management is key for how to improve your health long term.

    Try this before bed:

    • Gentle stretching or breathing exercises (helps relax your muscles and mind)
    • Journaling to brain-dump stress and free up headspace
    • Essential oils like lavender on your pillow for an instant calming effect

    How to Reduce High Cortisol Levels for Good!

    If stress has been running the show—messing with your energy, cravings, and waistline—it’s time to take back control. This series is all about lowering cortisol naturally, stopping stress-driven weight gain, and helping you feel like yourself again.

    Explore the full series:

    Final Thoughts: Get That Cortisol Under Control, Babe

    If your stress hormones are constantly throwing tantrums, it’s time to take charge.

    Your cortisol regulation routine doesn’t need to be fancy—just small, consistent habits to fix cortisol levels and balance your stress hormones naturally.

    • Mornings? Hydration, breakfast, movement, food before coffee.
    • Nights? Dim the lights, eat a sleepy snack, take your magnesium, use essential oils, and wind down properly.

    Start with one habit this week and notice how your stress levels start to shift.

  • Pilates

    16 Mental Health Benefits of Pilates (That’ll Have You Rolling Out Your Mat ASAP)

    In the last post, we covered how Pilates improves your core strength (check it out here, if you haven’t already!). But did you know that it’s also an absolute game-changer for your mental health?

    Yep, Pilates isn’t just about toning up—it’s about clearing your mind, banishing anxiety, and helping you feel calm, confident, and in control.

    So if you’re feeling overwhelmed, stressed, or just need a solid mood boost, here’s why Pilates needs to be part of your life ASAP.

    Table of Contents

    1. Smashes Anxiety Like a Boss

    Pilates is the ultimate stress-buster. When life feels chaotic and your brain won’t shut up, Pilates forces you to slow down and focus.

    The rhythmic movement and controlled breathing activate your parasympathetic nervous system—basically, your body’s natural chill-out mode.

    Instead of spiralling into anxious thoughts, you’re laser-focused on nailing that workout or holding that plank just a little longer. It’s meditation in motion—and way more fun than sitting still (sometimes).

    The Science-y Stuff:

    2. Cuts Cortisol (a.k.a. the Stress Hormone)

    Cortisol is that pesky stress hormone that wreaks havoc on your body and your mental health.

    When it’s too high, you feel wired, irritable, and exhausted. Pilates swoops in like a hero, lowering cortisol levels while gently torching fat and strengthening your muscles.

    The Science-y Stuff:

    Pilates improves stress regulation and helps balance hormones associated with stress and anxiety (Kim, Shim, & Han, 2019).

    3. Works Like Active Meditation

    If sitting cross-legged and chanting “Om” isn’t your thing, no worries—Pilates is basically moving meditation.

    Every lift, stretch, and breath keeps you fully present, helping you escape the never-ending mental to-do list.

    That mindfulness means you’re not just going through the motions—you’re tuning in to your body, your breath, and your strength.

    And that? That’s where the magic happens.

    The Science-y Stuff:

    Pilates enhances mindfulness, reducing stress and promoting overall well-being (Caldwell et al., 2013).

    woman in black tank top and black leggings lying on black floor

    4. Boosts Endorphins Without Exhaustion

    We all love that post-workout high, but let’s be real—some workouts leave you feeling shattered. Pilates gives you that endorphin rush without the exhaustion.

    It’s a low-impact, high-reward way to feel fantastic without needing a two-hour nap afterward.

    So if you want to boost your mood without dripping in sweat, a Pilates workout routine for beginners is exactly what you need.

    The Science-y Stuff:

    A study found that Pilates increases positive mood and energy levels without the extreme fatigue associated with high-intensity exercise (Fleming & Herring, 2018).

    5. Improves Focus & Mental Clarity

    Pilates demands precision, coordination, and concentration. You can’t be mentally planning dinner when you’re trying to engage your deep core muscles or perfect a floor Pilates exercise.

    This laser focus carries over into your daily life—helping you stay sharp, alert, and on top of your game.

    Whether you’re tackling a work project or just trying to remember where you put your keys, Pilates trains your brain to be fully present and engaged.

    The Science-y Stuff:

    Pilates has been linked to improved cognitive function and attention span (Memmedova, 2015).

    6. Helps You Sleep Like a Baby

    Struggle to switch off at night? Pilates relaxes your body, calms your nervous system, and releases tension, making it the perfect pre-bedtime routine.

    A few gentle Wall Pilates exercises for beginners can loosen tight muscles, reduce stress, and set the stage for deep, restorative sleep. Bonus points if you follow it up with a warm bath and a cosy book.

    The Science-y Stuff:

    A randomised controlled trial found that Pilates significantly improves sleep quality, reducing disturbances and increasing deep sleep duration (Aibar-Almazán et al., 2019).

    7. Strengthens Your Mind-Body Connection

    Ever feel disconnected from your own body? Pilates changes that. It teaches you to move with intention, listen to what your body needs, and appreciate how strong you truly are.

    Over time, this awareness spills over into everything—how you sit, how you stand, how you carry yourself, and even how you eat. It’s a full lifestyle shift that makes you more in tune with your health and happiness.

    The Science-y Stuff:

    Pilates is a mind-body practice that enhances body awareness and mindfulness, improving both physical and mental health (Caldwell et al., 2013).

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    mental health pilates and yoga

    8. Stops Negative Self-Talk in Its Tracks

    That inner voice that tells you you’re not strong enough, not fit enough, not flexible enough? Pilates shuts it up real quick.

    Every time you hold a plank a little longer, master a new move, or complete a beginner Pilates workout, you prove to yourself that you CAN do hard things. And that, my friend, is a confidence boost like no other.

    The Science-y Stuff:

    Studies show Pilates increases self-esteem and positive self-perception, helping to combat negative thinking patterns (Meikis, Wicker, & Donath, 2021).

    9. Encourages You to Celebrate Small Wins

    Pilates isn’t about perfection—it’s about progress. And that’s a mindset shift that changes everything.

    Whether you’re holding a pose for five seconds longer or finally feeling stable in a side plank, every little improvement is worth celebrating.

    This teaches you to appreciate small wins in every part of life.

    The Science-y Stuff:

    Pilates promotes a mindset of progress over perfection, which has been linked to improved mental resilience and satisfaction with life (Kim, Shim, & Han, 2019).

    10. Builds Emotional Resilience

    Life throws curveballs. Pilates teaches you how to breathe through challenges, find balance, and keep pushing forward—not just in your workout, but in life.

    That ability to stay steady, even when things feel tough, is one of the most underrated benefits of Pilates. You’re not just getting physically strong—you’re becoming mentally unshakable.

    The Science-y Stuff:

    Pilates has been found to help regulate emotions and improve coping strategies in stressful situations (Fleming et al., 2020).

    mental health

    11. Helps You Release Stored-Up Tension

    Stress gets trapped in your shoulders, neck, and lower back. Pilates releases that tension while strengthening your muscles, so you’re not just stretching—you’re building strength where you need it most.

    Regular Pilates workouts will have you moving more freely, standing taller, and feeling lighter in both body and mind.

    The Science-y Stuff:

    Regular Pilates training has been shown to reduce muscle tension, particularly in the shoulders, neck, and back (Bais et al., 2021).

    12. Encourages Better Posture = More Confidence

    Slouching = low energy and low confidence. Standing tall? That’s a power move.

    Pilates strengthens your core, spine, and shoulders, helping you walk taller and own your space.

    And trust me, when your posture improves, so does your self-esteem.

    The Science-y Stuff:

    Pilates significantly improves posture and spinal alignment, which can lead to greater confidence and a positive self-image (Curi et al., 2018).

    13. Gets You Out of Your Head (and Into Your Body)

    If you’re stuck in a loop of overthinking, Pilates gives your brain a break. It forces you to be fully present, shifting your focus from stress to strength.

    By the end of your session, you’ll feel lighter, clearer, and ready to take on whatever life throws at you.

    The Science-y Stuff:

    Pilates has been shown to reduce overthinking and improve mental clarity by focusing attention on movement and breath control (Caldwell et al., 2013).

    14. Supports Fat Burning Without Stressing Your Nervous System

    Unlike extreme workouts that wreck your recovery, Pilates burns fat while keeping your body in balance. It’s gentle but effective, making it the best long-term strategy for sustainable results.

    The Science-y Stuff:

    Pilates has been shown to aid in fat loss while keeping cortisol levels in check, making it a sustainable form of exercise (Gouveia et al., 2021).

    mental health

    15. Fuels Self-Love & Body Positivity

    Pilates isn’t about looking a certain way—it’s about feeling strong and empowered. You’re not punishing your body; you’re celebrating what it can do.

    And that shift? That’s life-changing.

    The Science-y Stuff:

    Studies indicate that Pilates enhances self-acceptance and body appreciation, reducing the pressure to achieve unrealistic body standards (Meikis, Wicker, & Donath, 2021).

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    16. Creates a Sense of Community

    Pilates isn’t just a workout—it’s a movement. Whether you join my 28-day Wall Pilates challenge, or connect with others in a class, you’re part of a supportive, uplifting community.

    And having that accountability and encouragement makes all the difference.

    The Science-y Stuff:

    Group-based Pilates classes foster a strong sense of support and community, which can improve motivation and mental well-being (Kim, Shim, & Han, 2019).

    More Pilates Tips & Workouts You’ll Love

    Ready to take your Pilates journey to the next level? Check out these must-read posts for beginner-friendly workouts, expert tips, and game-changing Pilates advice to help you build strength, improve flexibility, and stay consistent!

    Final Thought: Pilates = Your Mental Health Superpower

    So, here’s the bottom line—Pilates isn’t just exercise, it’s self-care in motion. It’s the key to better mental health, lower stress, and a stronger, more confident you.

    Whether you’re battling anxiety, feeling overwhelmed, or just looking for a way to shake off the day’s chaos, Pilates is there to recentre, recharge, and rebuild your strength from the inside out.

    And the best part? You don’t need fancy equipment, a gym membership, or even a lot of time.

    Pilates helps you tune into your body, quiet the mental noise, and embrace the small victories—like standing taller, sleeping better, and feeling calmer in everyday life.

    So, what are you waiting for? Roll out your mat, take a deep breath, and start moving. Your body, your mind, and your mental health will thank you for it.

    mental health benefits of pilates

  • Wellbeing

    Rise and Shine: 19 Peaceful Habits for a Calm Start to Your Day

    Let’s be honest—mornings can be an absolute nightmare. You wake up groggy, the alarm feels like it’s screamed at you, and before you know it, you’re knee-deep in chaos with no time for any peaceful habits. Sound familiar? Don’t worry, you’re not alone.

    But here’s the thing—how you spend those first few hours sets the tone for your entire day. Want to feel like you’ve got your life together (even if you don’t)?

    Let’s chat about creating a calming morning routine that’ll have you starting your day fresh, focused, and fabulous.

    By the time you’re done with these 19 peaceful habits, you’ll not only wake up happy, but you’ll be mastering some serious positive lifestyle changes. No toxic habits allowed here.

    Ready? Let’s crack on.

    Table of Contents

    Calm Your Mind

    1. Meditate or Breathe (Like You Actually Mean It)

    Before you reach for your phone, try this: sit up, close your eyes, and take a few deep breaths. Feel the calm wash over you. Five minutes. That’s all it takes to clear the morning fog and train your mind to be positive.

    2. Gratitude Journaling

    Grab a notebook and scribble down three things you’re grateful for. No pressure for big stuff—your coffee counts. It’s all about shifting your mindset. Daily journal prompts can really help with this one.

    3. Morning Affirmations

    Repeat after me: “I am a total legend.” Okay, maybe not that exactly, but affirmations like “Today is a good day to crush my goals” or “I deserve to feel calm and happy” will do the trick.

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    02/27/2025 11:08 am GMT

    4. Read or Listen to Something Inspiring

    Whether it’s a few pages of a yoga blog or an audiobook on positive daily habits, this is your time to soak up some good vibes. Forget doom-scrolling; it’s all about fuelling your brain with positivity.

    5. Visualise Your Day

    Take a minute to picture how you want your day to go. Feeling fresh, smashing your goals, maybe even a cheeky win at work. This little trick helps you become a more positive person without even realising it.

    PEACEFUL HABITS

    Energise Your Body

    6. Gentle Stretching

    Look, you don’t have to be a yoga guru to enjoy a good stretch. A few simple moves to wake up your muscles and loosen your joints will do wonders. You’ll feel like you’ve had a mini spa day—no lie.

    7. Yoga or Light Exercise

    Speaking of yoga, even 10 minutes of a quick flow can work magic on your energy levels. Prefer something else? A brisk walk will do the job. It’s all about good healthy habits for your body.

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    02/27/2025 11:17 am GMT

    8. Hydrate Like a Boss

    Before you even think about caffeine, drink a big glass of water. Add a squeeze of lemon if you’re feeling fancy. Staying hydrated is one of those life-changing habits that feels small but makes a massive difference.

    9. Nourish Your Body

    Breakfast doesn’t have to be fancy, but it does need to be wholesome. Oats, yoghurt, fruit—keep it simple and satisfying. Mindful eating = a calming start to your day.

    10. Splash Cold Water on Your Face

    Sounds dramatic, but trust me, it works. Instant refresh. You’ll feel like you’ve got your life together, even if you’re still in your PJs.

    📌 Pin this for later! ⬇

    peaceful habits

    Feed Your Soul

    11. Open a Window or Step Outside

    Fresh air and sunlight? Absolute game-changers. Even if it’s a quick moment, it’ll lift your mood like nothing else. Plus, it’s a subtle way to practise self-love in your morning routine.

    12. Embrace the Silence

    Turn off the noise—no music, no podcasts, no distractions. Just you and the quiet. It’s weirdly soothing and exactly what you need to centre yourself.

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    02/27/2025 11:16 am GMT

    13. Reflect in Your Journal

    Write down what’s on your mind. It can be anything—dreams, worries, or just a to-do list. This is your time to declutter your brain.

    14. Listen to Nature Sounds or Soft Music

    Set the mood with a calming playlist or ambient sounds. Ocean waves, chirping birds—whatever makes you feel zen.

    white ceramic cup with green plant on green book

    Stay Grounded

    15. Set a Key Intention for the Day

    Pick one thing you really want to achieve. Just one. It keeps you focused and stops the overwhelm.

    16. Plan Your To-Do List

    Jot down 3-5 priorities. Keep it realistic, not a never-ending scroll of impossible tasks. This habit is a total sanity-saver.

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    02/27/2025 11:14 am GMT

    17. Tidy Up Your Space

    A quick five-minute tidy in the morning can make all the difference. A clutter-free space = a clutter-free mind.

    18. Keep Your Phone Off (For Now)

    Seriously, ditch the screens for the first hour. Replace scrolling with simple peaceful habits like journaling, stretching, or sipping tea.

    19. Create a Morning Ritual Around Your Drink

    Speaking of tea (or coffee), make this a mindful moment. Sip slowly, breathe deeply, and just be. It’s a self-care morning routine in itself.

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    Conclusion

    There you have it—19 peaceful habits to build your perfect morning routine.

    You don’t need to do them all (you’re not superhuman!), but picking a few and sticking to them can totally upgrade your life. Check out my next post on creating a morning routine based on your mood here.

    Start small, stay consistent, and watch your mornings transform from chaos to calm. Remember, it’s not about perfection—it’s about progress.

    So, here’s to positive changes, fresh starts, and mornings that make you feel unstoppable. You’ve got this!

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    peaceful habits
  • Wellbeing

    Wake Up for You: 5 Calming Morning Routines to Match Your Mood

    Let’s face it, not all mornings are created equal, and so not all calming morning routines will work for you. Some days, you wake up feeling ready to conquer the world; other days, you’d rather crawl back under the duvet and pretend life doesn’t exist.

    We’ve all been there, haven’t we?

    So, here’s the deal: your morning routine doesn’t have to be the same every day. Tailoring it to how you feel can make a world of difference.

    Whether you’re burnt out, stressed, or just feeling meh, I’ve got you covered with calming morning routines designed to match your mood. Ready to dive in?

    Table of Contents

    For When You’re Burnt Out

    You’ve been running on empty, and it’s time to refuel. This relaxing morning routine is all about keeping things simple and nourishing your soul.

    Routine:

    1. Wake up slowly – Set a gentle alarm or let natural light wake you up if possible.
    2. Drink a glass of water – Hydrate before you caffeinate.
    3. Stretch in bed – No need to get up just yet; a few lazy stretches will do.
    4. Listen to nature sounds or soft music – Create a peaceful atmosphere to ease into your day.
    5. Write one thing you’re grateful for – Keep it short and sweet to lift your mood.
    6. Enjoy a nourishing breakfast – Think porridge with honey or avocado toast. Something comforting but light.
    7. Keep screens off for the first hour – Let your mind rest from all the noise.

    Pro Tip: Burnout thrives on overdoing it. Keep your routine slow and gentle—this is your time to recharge.

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    The Morning Sidekick Journal is a must-have for building solid morning routines. It’s super easy to use and keeps you motivated to stick to your goals every day. Perfect for anyone craving structure and consistency! 🌞📖 - Brooke

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    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    02/27/2025 11:08 am GMT

    For When You’re Feeling Stressed

    Stress can hit like a ton of bricks, but you can take control. This peaceful morning routine is designed to calm your racing thoughts and set a positive tone for the day.

    Routine:

    1. Do 5 minutes of deep breathing – Inhale for four counts, hold for four, exhale for four.
    2. Write a quick to-do list – Focus on 3-5 priorities to reduce overwhelm.
    3. Move your body – A brisk walk, a gentle yoga flow, or even dancing to your favourite tune. Shake that stress off!
    4. Drink herbal tea – Chamomile or peppermint are great options to calm your nerves.
    5. Read a positive affirmation – Something like, “I am capable of handling whatever comes my way today.”
    6. Tidy your space – A 5-minute declutter can help clear your mind, too.

    Pro Tip: When you’re stressed, the key is to focus on simple habits that ground you, rather than trying to do everything at once.

    📌 Pin this for later! ⬇

    calming morning routines

    For When You’re Feeling Low

    Some mornings feel heavier than others, and that’s okay. This self-love morning routine is all about lifting your spirits with kindness and care.

    Routine:

    1. Play your favourite song – Something upbeat to get you smiling (even if it’s just a little).
    2. Wrap up in a cosy blanket – Stay warm and comfy while you ease into your day.
    3. Journal your feelings – No pressure, just let it all out. Sometimes, writing it down helps lighten the load.
    4. Have a comforting drink – Hot chocolate, herbal tea, or your favourite coffee—make it a little ritual.
    5. Step outside for fresh air – Even if it’s just opening a window. Let the outside world remind you it’s still there.
    6. Repeat an affirmation – “I am worthy of love and kindness.” Say it as many times as you need. (Check this post out for some self-love affirmations to go with these calming morning routines).
    7. Eat something nourishing – Think scrambled eggs, toast, or a banana—something easy and satisfying.

    Pro Tip: On low days, it’s not about doing loads. Even the smallest step forward counts as a win.

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    Sunrise Alarm Clock White Noise Machine: Natural Wake Up Light
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    This sunrise alarm clock is an all-in-one sleep hero! It’s not just an alarm—it’s a noise machine, mood light, and even a sunrise simulator to gently wake you up. Perfect for better sleep, relaxing nights, and waking up refreshed without the jarring buzz of a regular alarm!

    Buy Now
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    02/27/2025 11:16 am GMT

    For When You’re Feeling Energised

    On those rare mornings when you wake up ready to conquer the world, you need a routine that matches your vibe. Let’s make the most of it!

    Routine:

    1. Drink water immediately – Start as you mean to go on—hydrated and ready to slay.
    2. Do 10-15 minutes of exercise – A quick workout, yoga, or even a dance party in your kitchen.
    3. Write down your goals for the day – Get clear on what you want to achieve.
    4. Eat a balanced breakfast – Protein, carbs, and healthy fats. You’re fuelling greatness, babe!
    5. Practise mindfulness – A quick meditation or a gratitude journal to keep you grounded.
    6. Tidy your workspace – Clear space = clear mind = total productivity queen.

    Pro Tip: Feeling energised? Use it wisely! Prioritise your goals and channel that energy into something meaningful.

    person lifting hand

    For When You’re Feeling Indecisive

    You wake up not knowing how you feel—just meh. This easy morning routine keeps it simple, so you don’t waste energy deciding what to do.

    Routine:

    1. Start with water – Easy, effective, and no thinking required.
    2. Stretch or do a light yoga flow – Move without overthinking it.
    3. Write a brain dump – Get all the random thoughts out of your head and onto paper.
    4. Eat a quick breakfast – Keep it simple: toast, yoghurt, or fruit.
    5. Pick one focus for the day – Decide on one thing and roll with it.

    Pro Tip: When in doubt, keep it minimal. The less you have to think, the more energy you save for the rest of the day.

    Follow me on Pinterest! 📌

    Conclusion

    No matter how you’re feeling when you wake up, there’s a morning routine idea to help you reset and take control.

    Whether you’re burnt out, stressed, low, or energised, the key is to listen to your body and adjust accordingly.

    Building positive daily habits like these can make mornings something you look forward to rather than dread.

    So go on, give one of these calming morning routines a try and see how much calmer, fresher, and more positive your days become.

    You’ve got this, —your mornings (and your life) are about to get a serious upgrade.

    📌 Pin this for later! ⬇

    calming morning routines
  • Pilates

    Pilates vs Yoga: Which One is Right for You?

    Pilates vs Yoga: Which One is Right for You?

    You’ve mastered a few Pilates poses in the previous post (go you!), and now you’re curious about Pilates vs Yoga. Both boast incredible benefits, and they’ve both got their die-hard fans. But which one is best for you?

    Whether you’re dreaming of a stronger Pilates body or you want to escape the daily stress with yoga, this post will help you figure it out.

    Let’s break down the similarities, differences, and who’s most likely to fall in love with each practice.

    Table of Contents

    Similarities Between Pilates and Yoga

    Let’s start with what these two have in common, shall we?

    Mind-Body Connection: Both Pilates and yoga emphasise being present in your movements and breathing. They encourage mindfulness, making each session feel like a mini retreat for your brain.

    Flexibility and Strength: Both practices will have you bending, stretching, and strengthening muscles you didn’t even know existed. Over time, you’ll notice improved posture, better balance, and a more toned body.

    Low-Impact Goodness: If high-impact workouts aren’t your vibe, you’ll love that both are gentle on the joints while delivering results. (Disclaimer: This doesn’t mean it’s easy!)

    Key Differences Between Pilates and Yoga

    Now, let’s talk about what sets them apart:

    Origins

    • Yoga: This ancient practice hails from India and combines physical postures (asanas), breathing techniques, and meditation for a holistic mind-body experience.
    • Pilates: Developed by Joseph Pilates in the 20th century, this practice was designed to improve physical strength, flexibility, and posture—particularly focusing on the core.

    Goals

    • Yoga: Think relaxation, stress relief, and spiritual growth (though many enjoy it purely for the physical benefits).
    • Pilates: All about building core strength, toning muscles, and improving overall mobility.
    woman in black panty kneeling on floor

    Techniques

    • Yoga: Features static poses and flowing sequences, often accompanied by meditative breathing.
    • Pilates: Uses controlled movements and props like resistance bands or reformers to strengthen and tone.

    Strength vs. Relaxation

    • Yoga leans more towards flexibility and relaxation.
    • Pilates has a stronger focus on core strength and physical conditioning.

    📌 Pin this for later! ⬇

    PILATES VS YOGA

    Who Should Try Pilates?

    Pilates is perfect if you:

    • Want to strengthen your core—Pilates is unbeatable here.
    • Are looking for a low-impact workout that tones and conditions.
    • Need a practice that supports rehabilitation or improves posture.
    • Are drawn to structured, precise movements (and love tracking progress).

    Pro Tip: If you’re keen on transforming your workout, look into wall Pilates exercises, Pilates with weights, or beginner-friendly reformer Pilates.

    Who Should Try Yoga?

    Yoga is a winner if you:

    • Need a practice that reduces stress and improves mental clarity.
    • Are looking to increase flexibility and balance.
    • Want a holistic experience that integrates body, mind, and spirit.
    • Enjoy flowing sequences or the meditative vibes of stillness.

    Pro Tip: Styles like Hatha yoga are great for beginners, while Wall Yoga can be a fun twist to stretch deeply.

    More Pilates Tips & Workouts You’ll Love

    Ready to take your Pilates journey to the next level? Check out these must-read posts for beginner-friendly workouts, expert tips, and game-changing Pilates advice to help you build strength, improve flexibility, and stay consistent!

    Conclusion

    So, Pilates vs Yoga – which is better? It depends on what you need!

    If you’re after strength, core conditioning, and a low-impact challenge, Pilates is calling your name. But if flexibility, relaxation, and stress relief are your goals, yoga is your best friend.

    Or, better yet, mix and match—both complement each other beautifully.

    pilates vs yoga

    Studies

    Pilates vs yoga: While both enhance flexibility and core strength, Pilates places a stronger emphasis on controlled movement and muscle toning, whereas yoga incorporates relaxation and stress reduction through mindfulness and breath work (Sorosky et al., 2007).

    Pilates improves flexibility, strength, and postural balance, making it ideal for rehabilitation and fitness programs (Parikh & Arora, 2016).

    Yoga offers superior benefits for reducing stress and improving mental clarity through breath control and meditative postures (Sharma, 2015).

    Pilates is highly effective in increasing flexibility, strength, and muscle endurance, which supports better athletic performance and injury prevention (Poletto & Toigo, 2017).

    Pilates and yoga both serve as excellent low-impact exercises, helping with stress reduction, posture improvement, and physical conditioning (Lademann & Lademann, 2019).

  • Wellbeing

    Beat Insomnia: 11 Quick Hacks to Fall Asleep Faster Tonight

    Fall Asleep Faster

    Picture this: you’re lying in bed, staring at the ceiling, convincing yourself you’re not tired, begging the sleep gods to help you fall asleep faster. Meanwhile, your brain’s running a highlight reel of that embarrassing thing you said in 2007.

    Sound familiar? Been there, done that, got the bags under my eyes to prove it.

    But don’t worry. You’re not doomed to a life of tossing, turning, and watching ASMR videos at 2 AM.

    I’ve got you covered with 11 life-changing sleep hacks—because you deserve to fall asleep fast like a baby (the kind that doesn’t wake up every hour, unlike my little one).

    Let’s dive into this list of no-nonsense, practical tips to help you fall asleep quickly. Because we’re not here for fluff, we’re here for results.

    Table of Contents

    Why Insomnia Happens (and Why It’s Not Your Fault)

    First off, let’s clear something up—you’re not broken. Insomnia happens to the best of us. Maybe you’re stressed, scared, or just overwhelmed with life’s chaos.

    If you’re working nights, dealing with kids who think bedtime is optional, or trying to survive that sick season period, it’s no wonder your sleep’s gone AWOL.

    I know how it feels—I battled postpartum depression, night-time panic attacks, and even gave hypnotherapy a go (spoiler: didn’t work for me).

    But here’s the good news: I found some brilliant sleep strategies that do.

    Now, let’s get you sorted with these hacks to help you fall asleep quickly, wake up refreshed, and tackle your day like the superstar you are.

    Need more joy in your day? After improving your sleep, check out 15 Happiness Tips That Will Make Life More Enjoyable for a boost!

    Hack 1: Keep Your Bedroom a Sleep Sanctuary

    Your sleep environment matters more than you think.

    If your room’s hotter than a summer heatwave or as bright as a nightclub, it’s no wonder you can’t sleep. Keep it cool, dark, and quiet.

    • Invest in blackout curtains and a fan or heater, depending on your needs.
    • Keep your bedroom screen-free. Work laptops, phones, and TVs have no business hanging out where you sleep. Not only does blue light mess with your sleep hormones, but seeing that spreadsheet at bedtime isn’t exactly relaxing.
    • Declutter your space—yes, that curly bun of clothes in the corner counts!
    • Use a white noise machine or an ASMR playlist if silence freaks you out.
    woman covered with white blanket

    Hack 2: Master the Art of a Bedtime Routine

    Your body loves routine. Go to bed and wake up at the same time every day, even on weekends.

    • Wind down with a warm drink (decaf, obviously).
    • Do something calming, like reading or stretching. Avoid doom-scrolling TikTok—you know it doesn’t help.

    Hack 3: Use Pressure Points for Instant Calm

    Here’s a little psychological trick I swear by: acupressure. There’s a magic spot on your wrist called the “spirit gate.”

    Massage it gently for a minute or two, and you might just feel your stress melt away.

    It’s one of those sneaky insomnia remedies that can help, but let’s be real—it’s not a miracle cure.

    If your mind is racing at 100 miles an hour, you’ll still need a bit of effort to calm it down.

    Want more options? Here are four other acupressure points to try:

    1. Anmian (Peaceful Sleep): Located just behind your earlobe, in the dip where your neck meets your skull. Apply light pressure to encourage relaxation.
    2. Shenmen (Heavenly Gate): Found on the upper part of your ear, near the inner curve. This one’s great for reducing anxiety and helping you unwind.
    3. Tai Chong (Liver 3): On the top of your foot, in the webbing between your big toe and the one next to it. Massage here to ease tension and calm your mind.
    4. Yin Tang (Third Eye): Right between your eyebrows. Gently press or massage this spot to help quiet your thoughts.

    Acupressure is a brilliant tool to have in your bedtime routine, but remember, it works best when combined with other sleep strategies.

    Give it a go and see which points work for you!

    Craving a slower pace? After mastering your sleep, explore my Lazy Sunday Morning Routine for cosy self-care ideas to unwind this weekend!

    Hack 4: Journal the Junk Out of Your Brain

    When your mind’s racing faster than a toddler on sugar, grab a pen and notebook.

    • Write down your worries, your to-do list, or random thoughts.
    • It’s like a brain dump—gets the rubbish out of your head so you can fall asleep peacefully.

    Hack 5: Breathe Like You Mean It

    The 4-7-8 breathing technique is my go-to when I’m panicking at night. Breathe in for 4 seconds, hold for 7, exhale for 8. Repeat until you feel your body relax.

    It’s like a reset button for your nervous system.

    If you’re someone who loves a bit of guidance, the Calm app has some simple breathing techniques for sleep.

    Whether it’s 4-7-8 or other methods designed to ease you into relaxation, it’s worth having in your toolkit for those restless nights.

    📌 Pin this for later! ⬇

    Hack 6: Release Tension with Light Movement and Relaxation

    Before you start yelling, “I’m too tired for that!” hear me out. Gentle yoga or stretching can help you fall asleep fast by releasing tension in your muscles.

    Think of it as a pre-sleep treat for your body.

    A few easy stretches or a relaxing child’s pose can do wonders for calming your mind and preparing you for rest.

    If yoga’s not your thing, try progressive muscle relaxation instead. It’s a simple technique that works by tensing and relaxing each muscle group in your body, one at a time. Here’s how to do it:

    1. Start small. Tense your toes for 5 seconds, then let go completely.
    2. Move upward. Focus on your calves, thighs, and so on, working your way through each muscle group.
    3. Don’t skip your face. Relaxing your jaw and forehead can be surprisingly effective.
    4. Pair it with deep breathing. As you let go of each muscle, imagine the tension melting away.

    Hack 7: Snack Smart

    Certain foods can help you drift off. Bananas, almonds, and a cheeky bit of dark chocolate are my favourites.

    They’re full of magnesium, which is brilliant for calming your body down.

    Wondering how nutrition ties into better sleep? Check out 11 Ways to Incorporate Ancestral Nutrition for tips to fuel your modern lifestyle!

    Hack 8: Try Sleep Products That Actually Work

    I can’t live without my weighted blanket now, it’s one of the best purchases I’ve ever made. They are a game-changer for anxiety and insomnia.

    I also swear by pillow sprays—spray a bit on your pillow, and you’ll be out like a light.

    Here are my sleep must-haves:

    Weighted Blanket Queen Size 15lbs
    Weighted Blanket Queen Size 15lbs
    $53.09

    Honestly, this weighted blanket has been a lifesaver for me! It’s like a cosy hug that helps me relax and fall asleep so much faster. I didn’t think it’d make such a difference, but it’s been amazing for stress and those restless nights. You have to try it!

    Buy Now
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    02/27/2025 11:14 am GMT
    Lavender Linen and Room Spray, Pure Lavender Pillow Spray
    Lavender Linen and Room Spray, Pure Lavender Pillow Spray
    $12.99

    I swear by this lavender pillow spray—it’s been a total game-changer for my bedtime routine. A quick spritz on my pillow, and it feels like I’m in a spa. It’s so calming and really helps me unwind after a stressful day. 

    Buy Now
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    02/27/2025 11:14 am GMT
    Madison Avenue Blue Light Blocking Glasses
    Madison Avenue Blue Light Blocking Glasses
    $15.99

    I can’t recommend these blue light blocking glasses enough! They’re stylish, comfy, and have been a game-changer for my evenings.

    Buy Now
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    02/27/2025 11:16 am GMT
    VIVITEST Stone 200ML Essential Oil Diffuser
    VIVITEST Stone 200ML Essential Oil Diffuser
    $26.99

    Perfect for unwinding and setting the mood for a great night’s sleep!

    Buy Now
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    02/27/2025 11:16 am GMT
    Sunrise Alarm Clock White Noise Machine: Natural Wake Up Light
    Sunrise Alarm Clock White Noise Machine: Natural Wake Up Light
    $59.99

    This sunrise alarm clock is an all-in-one sleep hero! It’s not just an alarm—it’s a noise machine, mood light, and even a sunrise simulator to gently wake you up. Perfect for better sleep, relaxing nights, and waking up refreshed without the jarring buzz of a regular alarm!

    Buy Now
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    02/27/2025 11:16 am GMT

    Hack 9: Avoid Screens (No, Really)

    I know, I know—Netflix is calling. But blue light messes with your sleep hormones. Switch off your devices an hour before bed.

    If you’re really desperate, grab some blue-light-blocking glasses.

    Hack 10: Don’t Fight It

    If you’re lying there for more than 20 minutes, get up and do something calming.

    Read a book, do a puzzle, or even fold laundry (trust me, nothing’s more boring).

    Hack 11: Focus on the Good Stuff

    When you’re lying in bed, don’t think about how tired you’ll be tomorrow. Instead, imagine something lovely—a holiday, a cosy cabin, or even the smell of freshly baked bread.

    Positive visualisation works wonders.

    Stress keeping you up? Dive into Cortisol Diet 101 for tips on balancing stress hormones and supporting better sleep naturally!

    What Worked for Me (and Can Work for You Too)

    As someone who’s been through the wars with postpartum insomnia and night-time panic attacks, I know how hard it can be to quiet your mind and actually get some rest.

    For me, it wasn’t just about these sleep tips—I also did some therapy to work through my panic attacks. That combination made all the difference.

    I’m not here to promise miracles because let’s be real, life doesn’t work like that.

    But I can tell you this: these sleep strategies gave me the tools I needed to make my nights a little easier.

    They didn’t fix everything overnight, but they helped me take back some control—and that’s a win in my book.

    If I can do it (with a baby, no less), so can you. You’ve got this.

    If you’ve enjoyed my posts and want to help me out, feel free to leave a tip.

    It’s greatly appreciated and helps me keep delivering helpful, motivational (and free!) content.

    Support the Blog!

    Final Thoughts: Sleep Like You Mean It

    Now you’ve got a list of tips, life hacks, and sleep strategies to fall asleep quickly. It’s time to stop dreading bedtime and start owning it.

    You’re not alone in this battle, but you are in control.

    Try a few of these tonight and let me know how they work for you. Sweet dreams!

    📌 Pin this for later! ⬇

    fall asleep faster

    Studies

    Studies have demonstrated that acupressure significantly improves sleep quality, reduces sleep disturbances, and decreases nocturnal awakenings. For example, a study with institutionalised residents showed that acupressure effectively reduced sleep latency and improved overall sleep quality (Chen et al., 1999).

    Meta-analyses suggest that acupressure and auricular therapy are more effective than no treatment or routine care for insomnia. While evidence is promising, further research is needed to confirm long-term benefits (Yeung et al., 2012).

    Progressive muscle relaxation and meditation techniques, such as the 4-7-8 breathing exercise, have been shown to significantly reduce sleep onset latency and promote relaxation, supporting their use as complementary sleep aids (Woolfolk et al., 1976).

    A systematic review found evidence that integrating cognitive-behavioural therapy with acupressure provides additional benefits for insomnia sufferers, including improvements in fatigue and daytime function (Ho et al., 2021).

    Research supports the use of yoga and light stretching to reduce muscle tension and prepare the body for rest. A breathing technique studied in insomniacs was found to promote drowsiness effectively (Farrow, 2006).

  • Wellbeing

    25 Amazon Products to Help Lower Cortisol and Reduce Stress Naturally

    Feeling like life’s a never-ending stress spiral? High cortisol might be at the root of your fatigue, mood swings, and even that stubborn belly bloat.

    But here’s the good news: with the right tools, you can tackle stress head-on and bring your body back into balance.

    In this post, I’ve rounded up 27 Amazon products designed to help lower cortisol, reduce stress, and support your overall well-being.

    From relaxation tools to fitness essentials, these picks will have you feeling like yourself again in no time.

    Not sure if cortisol is the problem? Check out my guide on Signs of High Cortisol in Women and How to Lower It to learn more about symptoms, causes, and natural fixes.

    lower cortisol

    Relaxation and Stress Relief Tools

    Relaxation is key to reducing cortisol levels and calming your body’s stress response. These products make it easier to unwind, even after the most hectic days.

    Weighted Blanket

    Buy on Amazon

    Essential Oil Diffuser

    Lower Cortisol
    Buy on Amazon

    Aromatherapy Candles

    Buy on Amazon

    Acupressure Mat

    Buy on Amazon

    Massage Tools

    Lower Cortisol
    Buy on Amazon

    These simple tools can turn your home into a mini oasis of calm. Imagine wrapping yourself in a weighted blanket or drifting off to the scent of lavender from an essential oil diffuser. Blissful, isn’t it?

    Supplements for Lowering Cortisol Naturally

    The right supplements can work wonders in balancing your hormones and reducing stress levels. These options support your body’s natural ability to handle stress:

    Ashwagandha Capsules

    Buy on Amazon

    Magnesium Glycinate

    Buy on Amazon

    Vitamin D Supplements

    Buy on Amazon

    Omega-3 Fish Oil

    Lower Cortisol
    Buy on Amazon

    Herbal Teas

    Version 1.0.0
    Buy on Amazon

    Whether it’s sipping on a calming tea or boosting your diet with adaptogens, these supplements make managing stress simple and effective.

    Mindfulness and Journaling Tools

    Mindfulness is more than just a buzzword—it’s a proven way to reduce cortisol and increase mental clarity. These tools help you stay present and process your thoughts:

    Guided Journals

    Buy on Amazon

    Adult Colouring Books

    Lower Cortisol
    Buy on Amazon

    Meditation Cushions

    Buy on Amazon

    Stress-Relief Workbooks

    Buy on Amazon

    Set aside 10 minutes a day to journal, colour, or meditate, and watch how quickly your stress melts away. These small habits can make a big difference in regulating cortisol levels.

    Fitness and Movement Essentials

    Exercise is one of the most effective ways to lower cortisol levels, but not all workouts are created equal. These products are perfect for cortisol-lowering workouts:

    Yoga Mat

    Buy on Amazon

    📌 Pin this for later! ⬇

    Resistance Bands

    Lower Cortisol
    Buy on Amazon

    Walking Shoes

    Buy on Amazon

    Mini Trampoline

    Buy on Amazon

    Gentle movement, like yoga or walking, can help your body release tension without spiking cortisol. These tools make it easy to stay active without overdoing it.

    Sleep Support Products

    Sleep is one of the most powerful tools for reducing cortisol levels. These products can help you create a restful environment and stick to a cortisol regulation routine:

    Blue Light Blocking Glasses

    Lower Cortisol
    Buy on Amazon

    Blackout Curtains

    Lower Cortisol
    Buy on Amazon

    Sleep Masks

    Buy on Amazon

    White Noise Machines

    Lower Cortisol
    Buy on Amazon

    Getting quality rest isn’t a luxury—it’s a necessity. Block out distractions, protect your evening wind-down time, and prioritise your sleep for lower cortisol and better health.

    Diet and Nutrition Tools

    What you eat plays a massive role in reducing cortisol levels. These tools make it easier to incorporate cortisol-friendly foods into your daily routine:

    High-Powered Blender

    Lower Cortisol
    Buy on Amazon

    Superfood Powders

    Lower Cortisol
    Buy on Amazon

    Meal Prep Containers

    Lower Cortisol
    Buy on Amazon

    Blend up a smoothies vegan or whip up meal-prepped lunches packed with whole, nutritious cortisol foods.

    And yes, dark chocolate counts—it’s rich in magnesium, which is brilliant for lowering cortisol naturally.

    How to Reduce High Cortisol Levels for Good!

    If stress has been running the show—messing with your energy, cravings, and waistline—it’s time to take back control. This series is all about lowering cortisol naturally, stopping stress-driven weight gain, and helping you feel like yourself again.

    Explore the full series:

    Final Thoughts

    Managing high cortisol doesn’t have to be complicated.

    These products are simple, practical, and effective ways to bring your stress levels down and your life back into balance.

    You absolutely do not need everything on this list. Start with one or two that resonate with you—maybe a weighted blanket to improve sleep or a guided journal to process your thoughts.

    Over time, you’ll notice the difference in how you feel.

    📌 Pin this for later! ⬇

  • Wellbeing

    Signs of High Cortisol in Women: Symptoms, Causes, and How to Fix It Naturally

    Let’s face it, life can be stressful, and it’s no surprise that high cortisol in women is a common issue these days.

    From stubborn belly bloat to sleepless nights, this stress hormone can wreak havoc on your body and mind if left unchecked.

    But don’t worry, we’re about to tackle it head-on.

    Together, we’ll learn how to reduce cortisol levels, understand the symptoms, and nail down a routine that works.

    So, if you’re fed up with feeling frazzled, exhausted, or just not yourself, grab a cuppa, and let’s get to work!

    Signs and Symptoms of High Cortisol in Women

    Here’s the lowdown on what high cortisol can look like:

    • Belly bloat and weight gain: High cortisol loves to store fat around your midsection. It’s like an unwanted guest who just won’t leave. For more tips on how to get rid of stress belly and feel more like yourself again, check out my post Get Rid of Stress Belly: Practical Tips!
    • Sleep issues: Struggling to drift off or waking up at silly o’clock? That’s a classic sign.
    • Mood swings and anxiety: One minute, you’re calm; the next, you’re ready to scream into a pillow.
    • Cravings galore: Suddenly, all you want is sugary treats or salty snacks.
    • Hair thinning and nail issues: Stress prioritises survival, not beauty, sadly.

    If any of this sounds familiar, it’s time to learn how to get cortisol levels down and feel more like you again.

    📌 Pin this for later! ⬇

    What Causes High Cortisol in Women?

    Stress doesn’t just appear out of nowhere. Here are some sneaky culprits behind your cortisol imbalance:

    1. Chronic stress: Whether it’s deadlines, family drama, or just the daily grind, long-term stress keeps those cortisol levels spiking.
    2. Overdoing workouts: Yep, smashing out too many intense sessions can do more harm than good. You might need to switch to cortisol-lowering workouts.
    3. Sleep deprivation: Burning the candle at both ends? It’s time to rethink your routine.
    4. Diet troubles: Too much caffeine, sugar, or processed foods can worsen the problem.
    5. Underlying health conditions: Hormonal issues like PCOS or depression might also be at play.

    How to Reduce High Cortisol Levels Naturally

    Here comes the good bit: fixing cortisol imbalance. Here’s your toolkit of tips to lower cortisol:

    1. Adjust Your Diet with Cortisol Foods

    The right food can work wonders for reducing cortisol levels. Here’s the menu:

    • Include cortisol foods like salmon, spinach, and sweet potatoes.
    • Sip on herbal teas instead of caffeine-heavy coffee.
    • Add a vegan smoothie option with magnesium-rich bananas and spinach for a quick cortisol fix.

    Pro tip: Dark chocolate (in moderation) is brilliant for helping lower cortisol naturally. You’re welcome.

    Want to make eating less stressful? Check out Mindful Eating 101 for tips on staying in a calorie deficit with ease.

    high cortisol

    2. Get Stuck Into a Cortisol Regulation Routine

    Routines aren’t boring—they’re brilliant. A steady schedule helps your body know when to chill out. Try these steps:

    • Stick to regular meal times with balanced cortisol foods.
    • Build in some “me time,” like journaling or deep breathing.
    • Aim for consistent sleep—yes, that means early nights (no scrolling in bed!).

    📌 Pin this for later! ⬇

    3. Workouts for High Cortisol

    Not all exercise is created equal when it comes to stress. The goal is to lower cortisol levels, not spike them. Here’s what to do:

    • Switch out hardcore HIIT sessions for cortisol-lowering workouts like yoga, Pilates, or swimming.
    • Go for a walk—bonus points if it’s in nature.
    • Build strength with moderate weightlifting.

    Cheeky Tip: Avoid overdoing it—sometimes less is more when it comes to workouts.

    high cortisol

    4. Find Ways to Lower Cortisol Naturally

    The key to reducing cortisol levels is finding what works for you. Try this:

    • Breathe deeply (yes, it works!).
    • Try mindfulness apps or journaling to get rid of cortisol.
    • Laugh more—yes, a good giggle actually lowers stress hormones.

    Self-care is key to managing stress. Try these 5 simple activities to reset your life and feel your best.

    5. Supplement Smartly

    When diet and routines aren’t enough, adaptogens and supplements can help fix cortisol imbalance. Look for:

    • Ashwagandha or rhodiola.
    • Magnesium for relaxation.
    • Vitamin D to boost mood and reduce cortisol.

    The Risks of Ignoring High Cortisol in Women

    Here’s the deal: leaving high cortisol unchecked can lead to bigger issues, from burnout to chronic health problems.

    The effects?

    Weight gain, hormonal chaos, and a never-ending cycle of stress. Learning how to reduce high cortisol levels now can save you from those long-term consequences.

    How to Reduce High Cortisol Levels for Good!

    If stress has been running the show—messing with your energy, cravings, and waistline—it’s time to take back control. This series is all about lowering cortisol naturally, stopping stress-driven weight gain, and helping you feel like yourself again.

    Explore the full series:

    Final Tips to Lower Cortisol and Feel Amazing

    Let’s simplify things:

    • Nourish your body with cortisol foods.
    • Stick to a cortisol regulation routine.
    • Focus on cortisol-lowering workouts to keep your body and mind in sync.
    • Prioritise rest, relaxation, and laughter—it’s the best medicine.

    By taking small, consistent steps, you’ll be well on your way to getting those cortisol levels in check. You’ve got this!

    Stress less with a growth mindset! Learn how in this post on motivation and self-improvement.

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    Studies

    Depressive symptoms in women are linked to elevated cortisol levels, which mediate issues like weight gain and metabolic risks (Muhtz et al., 2009).

    Women with higher cortisol responses to stress show greater anxiety and mood instability, highlighting sex-specific effects of cortisol on stress perception (Smeets et al., 2009).

    Overexertion in workouts can elevate cortisol levels, contributing to hormonal imbalances and fatigue (Gur et al., 2004).

    Chronic stress and its effects on cortisol can lead to altered sleep patterns, increased abdominal fat, and impaired memory retrieval in women (Kuhlmann & Wolf, 2005).

    Elevated morning cortisol levels have been tied to workload stress and metabolic dysfunction, showing the relationship between lifestyle factors and cortisol regulation (Lundberg & Hellström, 2002).

    The menstrual cycle significantly influences cortisol levels, with changes in hormonal profiles affecting stress resilience and mood stability (Hamidovic et al., 2020).

    Adaptogens and supplements like ashwagandha have shown effectiveness in modulating cortisol and improving stress responses (Christiansen et al., 2007).

  • Wellbeing

    10 Simple Gratitude Journaling Ideas for Beginners

    Hi There!

    Did you know practising gratitude can actually rewire your brain? Yep, it’s not just fluffy talk—science backs it up! Gratitude journaling can boost your mood, improve your sleep, and even help you manage stress.

    But let’s be real—life can feel like one never-ending to-do list. Ever felt so overwhelmed that the good stuff just flies under the radar?

    Same here.

    Hi, I’m Brooke—a mum, wellness enthusiast, and believer in small, intentional habits that transform your life. A few years ago, I lost over 80lbs and turned my life around, and now I’m all about self-growth, balanced living, and sustainable habits.

    Imagine this: Instead of waking up and going straight into hustle mode, you spend five minutes jotting down what you’re grateful for.

    Or, at the end of a chaotic day, you reflect on a win or a moment that made you smile. These small acts can help you feel more grounded, happier, and even more present in your life.

    So, in this post, I’ll share:

    • 10 simple gratitude journaling ideas, including ways to incorporate them into your daily routine.
    • Family-friendly tips, like how to start a gratitude jar or a family gratitude board.
    • Ideas for creating morning journals, selfcare journal prompts, and evening gratitude practices that stick.

    Grab your gratitude journal, or even just a spare notebook, and let’s get started!

    10 Simple Gratitude Journaling Ideas for Beginners

    1. The Rule of Three

    Write down three things you’re grateful for every single day. Easy-peasy. They can be as grand as “I’ve got a roof over my head” or as tiny as “My tea didn’t go cold before I drank it.”

    Pro tip: Can’t think of three? Start with just one. No pressure here. This can even become a shared habit with loved ones—create a family gratitude board where everyone adds their “three things” each day.

    If you’re looking to incorporate more positive habits into your life, gratitude journaling is a great place to start. It’s one of those small changes that can have a big impact—just like the other ideas I shared in my post, Daily Habits to Improve Your Life.

    2. Gratitude Alphabet

    This one’s a game and a challenge rolled into one. Go through the alphabet and jot down something you’re thankful for that starts with each letter.

    Example: A – Autumn walks, B – Bacon sarnies, C – Cosy blankets. It’s creative, fun, and perfect if you’re looking for something different to try with family or friends.

    gratitude journaling

    3. People Power

    List people you’re grateful for and why. Your best mate, your mum, the neighbour who feeds your cat when you’re away—write down why they matter. Bonus points if you actually tell them.

    Cheeky reminder: Gratitude spreads like butter on toast. The more you show it, the more it comes back to you. This could also be a lovely addition to a thankful wall idea in your home.

    4. Gratitude Snapshots

    Got a phone full of random photos? Pick one each day and write about why it makes you smile. It could be a picture of your pet, a family holiday, or that unforgettable brunch spread.

    Why it works: Combining visual memories with written reflections helps solidify the good times in your mind. Turn this into a creative activity by adding photos to a gratitude mood board.

    5. Gratitude for Challenges

    This one’s for the bold. Write about something tough but focus on what it taught you. Did juggling work and home life help you find better boundaries? Did a failure spark a new direction? Challenges often turn into the best lessons.

    Family twist: Share this idea around the dinner table and talk about what everyone learned from a recent challenge.

    Starting your day with gratitude can set the tone for everything else. For more ideas to get your morning off to a great start, take a peek at my post on Morning Journal Prompts.

    6. Today’s Win

    Big or small, write down one win from the day. Managed to tick something off your to-do list? Win. Cooked dinner instead of ordering takeaway? Double win.

    Real talk: Progress, not perfection, is what matters. If you want to get everyone involved, turn this into a gratitude jar activity (see idea 10!)—add wins on slips of paper and read them as a family at the end of the week.

    person writing on a book

    7. Gratitude for Nature

    Take a moment to appreciate the natural world. Write about the colours of the sunrise, the crunch of autumn leaves underfoot, or even the sound of rain on your window.

    Why it’s special: Nature is a constant reminder to slow down and notice the beauty around us. This could even inspire a family nature walk followed by journaling time.

    8. Sensory Gratitude

    Focus on your five senses. What did you see, hear, smell, taste, or touch today that brought you joy? Maybe it was the warmth of your morning coffee, the sound of laughter, or the softness of your favourite jumper.

    Quick tip: This doubles as a mindfulness exercise. Two birds, one stone. Add it to your selfcare journal prompts to build a holistic journaling habit.

    9. Future Gratitude

    Manifest your dreams by writing about things you’re looking forward to as if they’ve already happened. “I’m so grateful for our upcoming family holiday” or “I’m thankful for my new job and the opportunities it brings.”

    Heads up: This isn’t just daydreaming—it’s a mindset shift. Pair it with a gratitude vision board idea to make it feel even more real.

    Gratitude journaling works brilliantly as part of a night-time routine too. If you’re winding down, check out my post on Night Journal Prompts for more ways to end your day on a positive note.

    10. Gratitude Jar

    This isn’t traditional gratitude journaling, but it’s too good not to include. Write down things you’re grateful for on slips of paper and pop them into a jar. On tough days, pull one out for an instant pick-me-up.

    DIY bonus: Make it a family tradition. Decorate the jar together and encourage everyone to add to it. By the end of the year, you’ll have a jar full of memories to look back on.

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    Wrapping It Up

    These gratitude journaling ideas aren’t about being perfect or writing epic essays. It’s about noticing the small moments and building a habit of positivity. Whether you’re using these ideas solo or turning them into family activities like a thankful board or gratitude jar, the key is to start.

    So, grab a notebook, and give one of these ideas a go. Small actions lead to big changes—you’ve got this!

    P.S. What’s one thing you’re grateful for today? Drop it in the comments and let’s spread those good vibes!

    Studies

    Gratitude journaling is more than just a feel-good activity—science shows it can bring tangible benefits to your mental and physical well-being. Let’s take a closer look at some of the research-backed reasons to grab that notebook and start jotting down your gratitude.

    Gratitude Boosts Mood and Reduces Stress

    Mood uplift and stress reduction: Gratitude journaling has been shown to improve mood and lower stress levels across various demographics. For instance, studies found that gratitude journaling helped reduce psychological distress and improve well-being in advanced cancer patients (Tan et al., 2021) and among college students dealing with academic pressures (Tolcher et al., 2022).

    Gratitude and resilience: Regular gratitude practices help reduce anxiety and depression and promote resilience, as evidenced by improved well-being in diverse groups, including parents coping with challenges and nursing students during the COVID-19 pandemic (Kim-Godwin, 2020), (Ko et al., 2021).

    Gratitude Improves Sleep

    Better sleep quality: Research has shown that gratitude journaling enhances sleep by reducing stress and promoting positive emotions. For example, gratitude interventions have been linked to better sleep among heart failure patients (Mills et al., 2015).

    Gratitude Enhances Overall Well-being

    Improved life satisfaction and happiness: Gratitude journaling significantly enhances life satisfaction and happiness. Students and adults who practiced gratitude regularly reported greater satisfaction with life and positive affect compared to those who didn’t (Tran et al., 2022), (Killen & Macaskill, 2015).

    Reduction in burnout and mental fatigue: Among healthcare professionals and nursing students, gratitude journaling reduced burnout and promoted emotional health, making it a powerful tool for those in high-stress environments (Cumella, 2022).

  • Wellbeing

    24 Self-Care Ideas for When You Have No Time or Energy

    Between the hustle of life, work, and probably a million other things on your to-do list, self-care ideas can seem like a mythical creature, right? Like, who has time for bubble baths and face masks when you’re running on fumes? 😅

    But what if I told you that taking care of yourself doesn’t have to be this grand event? Self-care doesn’t need hours or even heaps of energy. It’s those little things, those tiny acts that add up and make you feel like your best self – without turning your day upside down.

    So, in this post, I’ll share 30 self-care ideas for those moments when you’re low on time, energy, or just feeling done. These are simple, no-fuss ideas that can slot right into your day without disrupting life’s chaos. Ready to spoil yourself a little? Let’s jump in.

    self-care ideas

    Section 1: Quick & Easy Self-Care Ideas for When You’re Short on Time

    “Because self-care shouldn’t feel like another chore!”

    1. The 60-Second Reset: Close your eyes, take a few deep breaths, and let everything else fade. Boom – instant me-time.
    2. Bullet Journaling on the Go: Jot down one thing you’re grateful for. Doesn’t need to be fancy – just something to lift your mood.
    3. Daily Affirmation Check-In: Find a quote that gives you a boost. Say it out loud, believe it, and move on with your day.
    4. Mini Stretch Break: You don’t need a full yoga class to feel good. A couple of stretches can do wonders – try a neck roll or shoulder stretch.
    5. Hydrate Like a Boss: Keep a water bottle handy. A quick sip every now and then keeps you refreshed and energised.
    person in blue denim jacket holding stainless steel bottle

    Pro Tip: Self-care doesn’t have to be deep or profound. Sometimes, it’s just about hitting pause – even if it’s only for a few seconds.

    If you’re loving these small self-care ideas, you might also enjoy adding a few daily habits to make life even better. Check out my post on 10 simple daily habits that are easy to add to your routine and create lasting change.

    Section 2: Self-Care You Can Practise Anywhere

    “No fancy spa day? No worries. Let’s keep it simple.”

    1. People-Watch Like a Pro: Next time you’re waiting in line, look around, observe, and let your mind wander.
    2. Positive Scrolling Only: Curate your social feed. Follow accounts that make you smile, not stress.
    3. Quick Hand Massage: Rub some lotion on your hands and give yourself a little massage. Works wonders, trust me!
    4. Mindful Breathing Exercise: Try inhaling for four counts, holding, then exhaling for four. Repeat a few times for an instant calm.
    5. Music Therapy: Got 3 minutes? Pop on a song that lifts your spirits. Feel the beat and let the stress melt away.

    Pro Tip: Make these little self-care moments a habit. They’ll add up, and you’ll start feeling more in control of your day.

    Sometimes, the best self-care is just taking a moment to disconnect. If the digital world has you feeling a bit frazzled, read more about why unplugging can feel like a mini-meditation and how it can do wonders for your well-being.

    Self-care isn’t just about bubble baths—it’s about feeling prepared and confident. Check out my guide to gym bag essentials for women to stay fresh and organised during your workouts.

    Section 3: At-Home Self Care for Low-Energy Days

    “Because some days, leaving the house is just not happening.”

    1. Spoil Yourself with Scents: Light a candle or spritz some essential oils. A simple way to create a cosy atmosphere.
    2. Cuppa Comfort: Brew your favourite tea or coffee. Take a moment to savour it. It’s more than a drink – it’s a little piece of joy.
    3. The Lazy Girl’s Reading Session: Open a book (or audiobook, if you’re that wiped out). Even a page or two counts!
    4. Relaxation Technique 101: Try progressive muscle relaxation – tense and relax each muscle group for a quick chill-out.
    5. A Quick Declutter Fix: Tidy up one small area, like your bedside table or a drawer. Instant satisfaction, minimal effort.
    self-care ideas

    Pro Tip: Don’t underestimate the power of a comforting, familiar environment. Small changes can make a home feel like a mini sanctuary.

    Feeling like you need a bigger reset? While these quick self-care ideas are great, sometimes we all need a few powerful self-care activities to truly recharge. Head over to learn about the 5 essential self-care activities that can bring that much-needed reset.

    Section 4: Self-Care Ideas for Boosting Motivation

    “When you need a pep talk and a bit of a pick-me-up.”

    1. Motivation Quotes to the Rescue: Write down a motivational quote and stick it somewhere you’ll see it.
    2. Mirror Talk: Yep, talk to yourself! Say something positive in the mirror. Awkward? Maybe. Powerful? Absolutely.
    3. The “I Did That” List: Instead of listing things to do, write down what you’ve already done today. You’re smashing it more than you think!
    4. Plan a Spoil-Yourself Moment: Think of something nice you’ll do later. Even if it’s a tiny treat, the anticipation is self-care in itself.
    5. Set a Little Goal: One thing you’ll do today just for you – maybe it’s having a quiet 10 minutes, or doing a quick skincare routine.

    Pro Tip: Self-motivation isn’t about going full-on cheerleader. Sometimes, it’s just about acknowledging that you’re doing your best, even on the rough days.

    Self-care is much easier when it’s consistent. If you struggle to keep up with small self-care habits, check out my post on staying consistent over relying on motivation. It’s all about finding balance and creating routines that work, even on tough days.

    Section 5: Self-Care for the Soul

    “Because taking care of your mind is just as important as looking after your body.”

    1. Me-Time Moments: Schedule a few minutes for yourself, like sitting in a cosy chair with a blanket. Just breathe.
    2. We Are the World Check-In: Remember what brings you joy. Take a moment to visualise your happy place.
    3. Be Your Own Best Friend: Give yourself the same advice you’d give a mate. Sometimes we’re kinder to others than to ourselves.
    4. Self-Improvement Tip: Jot down one thing you’d love to learn or try. Doesn’t mean you’ll do it now, but it’s there as inspiration.
    self-care ideas

    Pro Tip: Self-care is as much about nourishing your spirit as it is about pampering your body. Don’t skip the soul stuff.

    Self-care is all about finding those little joys in everyday life. For more ideas to boost your happiness, dive into 10 tiny habits that bring joy to each day – they’re easy, effective, and guaranteed to add a smile to your face.

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    Conclusion

    Look, I get it – when you’re exhausted, self-care feels like climbing a mountain. But I promise these little actions are like breadcrumbs leading you back to yourself. You don’t have to do all 30 ideas at once (who has time for that?!). Just pick a couple, and you’ll be surprised at how they start adding up.

    Self-care is about the tiny steps, the quick wins, the moments of kindness you show yourself. Over time, they build resilience, peace, and joy – even on the busiest of days

    Ready to start? Try one idea today. Just one. Because you deserve to feel cared for, even when life gets hectic.