The NOURISHED Method for Self-Care

Sometimes, in coaching, I sit with someone who is simply TAPPED OUT. Life seems to be fighting against them - and winning. They're overwhelmed, overstimulated. Anxious. Exhausted. They can’t get out of their own way. It’s interfering with their life, work, and relationships. It’s so. damn. hard.

I have been there. Life can be that way.

In these moments, I tell them: You're overwhelmed because this is overwhelming. You're exhausted because this is exhausting. What you're feeling is real. And there are tools to help - even in the hardest moments.

But first.

We have to establish a baseline. We can explore limiting beliefs, defense mechanisms, subconscious motivations, and goals—but none of that sticks if the system isn’t regulated. We must first calm the body, brain, and emotions.

Here's where The NOURISHED Method for Self-Regulation enters the chat.

N – Nutrition (Food) 🍎 – When’s the last time you ate real food? Fuel yourself with simple, nourishing ingredients. Listen to your body's cues: eat when you're hungry; stop when you're satisfied.

O – Outdoors (Nature) 🌿 – Step outside, even if it’s raining. Feel the sun on your face, breathe fresh air, listen to birds or rustling leaves. Nature is medicine.

U – Us (Community) 👥 – Connect. Look someone in the eye, give a hug, make a phone call, meet for coffee. Be honest about where you're at. Be seen. Let others in.

R – Rest (Sleep) 🌙 – Prioritize sleep. Darken your room as much as possible and lower the temperature in your room. Sometimes the best plan is: “I’ll put myself to bed and look at this tomorrow.”

I – Interrupt Screen Time 📱 – Put the phone down. Close the laptop. Look out the window, read a book, meditate, go for a run. Your brain needs a break.

S – Self-care 💖 – Tune in. Ask yourself: What do I need right now? Listen for the answer; your body knows. We care so much for others, and that's good, but be sure to keep yourself in the rotation—not just as a backup plan, but as a priority.

H – Hydrate (Water) 💧 – When’s the last time you drank a full bottle of water? Refill the Stanley, purpose to drink it within an hour, then fill it again. Dehydration is a mood killer. Aim for 100 oz/day, but start with two bottles per day if your personal mantra is "Diet Coke is my hydration."

E – Exercise (Movement) 🚴‍♂️ – Science tells us that moving your big muscles (by walking, for example) or doing mindfulness techniques like Yoga can regulate your nervous system and reduce stress. When we're outside our window of tolerance (credit Aundi Kolber for that phrase), just a short walk can help bring us back to regulation and calm.

D – Deepen the Breath 🌬️ – Breathing is free of charge, available at any time, and is discreet to engage. It regulates emotions, reduces stress, and helps you recharge. It’s my number one go-to resource when I’m feeling anxious, upset, or overwhelmed. Try inhaling for a count of four and exhaling for a count of six. Just a few conscious breaths can interrupt the spiral - it’s a small practice with big returns.

When we take care of the basics, we create space for deeper work and lasting transformation.

Take good care and be well, friends. You’re worth it. 💛