Stress, Overwhelm & the Comeback Plan You Actually Have Time For

Let’s cut through the noise for a minute. Life can be an absolute circus, work pulling you one way, family pulling you another, having to deal with absolute clowns, and that never-ending to-do list sat on the kitchen counter. You’ve read the self-help books, maybe even tried therapy, you've had a play with meditation apps, and still somehow end up feeling wrung out, disconnected, and running on fumes.

I see you and have been there.

The thing is, real healing isn’t about pretending everything’s fine or slapping a “good vibes only” sticker on burnout. It’s about calming your nervous system, untangling the emotional knots, and getting your energy, boundaries, and joy back where they belong.

And no, we’re not going down the manifestation route. Holistic strategies can be practical, grounded, and actually doable for anyone with a real schedule, real responsibilities, and maybe a kid who suddenly needs an evacuee costume for school tomorrow.

I’m about to walk you through some solid, straight-talking ways to look after your mind, body, and energy, no fluff, no nonsense but a whole lot of heart.

So… What Exactly Are Holistic Care Strategies?

Think of it like this, you’re not just a brain with legs. You’re a whole system, physical, emotional, mental, spiritual, all wired together. When one bit goes off track, the rest follow and from there it spirals.

Stress wrecks sleep. Crap sleep wrecks your mood. Low mood wrecks your motivation. And suddenly you’re surviving on caffeine, stubbornness, and whatever snacks you can reach without standing up and too much of that makes you feel crappy, so it becomes a vicious cycle.

Holistic care is about tuning the whole engine, not just patching whatever’s squeaking the loudest. And the best part, you don’t need to quit your job, shave your head, or run off to Bali to do it. These tools fit into your actual everyday life.

Practical Holistic Care Strategies You Can Start Today

1. Mindful Movement — Not Gym Punishment, Actual Relief

Movement doesn’t need to look like a military bootcamp, although I have to confess, I am a big fan of that type of workout. What you’re aiming for is release, reconnection, and nervous-system soothing, not six-pack auditions.

Try things like:

• A slow, stretchy morning wake-up

• A ten-minute walk with proper breaths (not the “I’m late!” march)

• A gentle yoga flow for untangling stress

Movement boosts endorphins, lowers cortisol, and helps you sleep better. Plus, getting outside is basically nature’s free mood stabiliser, more so when its blue skies for me but being outside definitely helps.

2. Breathwork — Your Built-In Reset Button

Breathwork isn’t woo woo, it’s biology. When you control your breath, you steer your stress response.

Try this:

• Inhale through your nose for 4

• Hold for 4

• Exhale through your mouth for 6

• Repeat 5 rounds

You can do it at your desk, in your car, or hiding in the loo when life gets loud.

3. Food That Fuels Your Mind

What you eat and drink affects your brain as much as your body. You don’t need a diet overhaul, just smarter choices:

• Oily fish for omega-3s (not a big fan of fish - take a supplement)

• Leafy greens for mood support

• Nuts, seeds, berries

• Plenty of water

And dial down the sugar/caffeine rollercoaster that spikes you up then leaves you face-down later. The amount of times people have come to me wondering why their mood is all over the place and they sit there drinking energy drinks and eating a bag of sweets or junk food. Stop giving your body the instant gratification you think you want and start giving your body what it actually needs to be well.

4. Boundaries — The Ultimate Energy Saver

This is the grown-up stuff that actually changes your life and the thing that most people struggle with.

Start with tiny shifts:

• Stop checking work emails after a certain time

• Delegate something, you don't have to do it all by yourself.

• Say “no thanks” to things that drain you

Boundaries aren’t rude, they’re respect. For you. Start with your non-negotiables.

Mindful movement in a serene outdoor setting

But What About the Spiritual Stuff?

Look, you don’t have to go all full-moon-ritual to benefit from energy work or belief shifts. There’s science behind a lot of it now.

Think:

• Reiki reducing anxiety

• Acupuncture easing pain

• Visualisation activating parts of the brain linked to emotion regulation

• Belief change literally rewiring neural pathways

You can bring this in without the woo woo:

• Visualise light in your chest to calm the heart centre

• Clear your space with sound, scent or intention

• Replace your inner critic with grounded, evidence-based affirmations

No crystals required, although I'm a big fan of them and they do look pretty.

Why This Matters Right Now

Healing isn’t a “maybe one day when things calm down” project. Life doesn’t magically clear space for you, you have to claim it and make yourself a priority.

Holistic tools don’t paper over symptoms; they help you rebuild from the inside out. You start to:

• Listen to your body

• Honour your emotions

• Break old patterns

• Feel stronger, steadier, and actually like you again

It takes effort, of course. But so does staying stuck. The difference is, this route pays off, especially when you do these things consistently.

Tools for self-reflection and emotional healing

Your Next Steps

Keep it simple:

1. Pick one or two strategies to start.

2. Stick them in your calendar like real appointments.

3. Notice how you feel after a week or two.

4. Adjust as needed, healing isn’t linear.

5. Get support if you want it. No one wins a war alone.

This is your journey, messy, real, human, and absolutely worth it. And you deserve to feel good in your own skin again.

And if you want support that’s grounded, compassionate, and actually works in the real world, come see me at Be Well with Rachel.

Here’s to your reset.