Dear reader,
This post is a summary of my latest podcast episode. For the full conversation and more insights, click here to listen.
Do you ever feel like stress and overwhelm keep pulling you away from the healthy habits you want to stick to? You're not alone.
Stress and overwhelm are big issues for women. A 2018 UK survey from the Mental Health Foundation found that 81% of women felt so stressed at some point during the year that they were overwhelmed or unable to cope.
In this episode, I’m diving into the real reasons why healthy habits can feel so hard when stress and overwhelm are in the way. I’ll share my personal story—from panic attacks to trying to control everything—and what finally helped me feel calm, centered, and in control.
My Story: From Panic to Calm
I’ll never forget it—2005, walking into the Metro in Paris. The rush of people, the noise, the chaos—and suddenly, I couldn’t breathe. My chest felt tight, my heart was racing. I was having a full-blown panic attack.
That wasn’t a once-off. For years, I struggled with panic attacks, intrusive thoughts, and feeling frozen in overwhelm.
Fast forward to 2015: young kids, a business, and a house to manage. On the outside, it looked like I had it all together. But on the inside? I woke up every morning with a tight chest, a neck that felt like it was about to snap, and a constant sense of dread.
I thought if I could just work harder, control everything, and make everyone else happy, I’d feel calm. Spoiler: it didn’t work.
What I Learned: Chasing Calm in the Wrong Places
Back then, I believed calm could be found by:
- Working harder and being perfect.
- Controlling my food and workouts.
- Making everyone around me happy.
- Keeping my house spotless.
But all those things were external. Nothing was changing on the inside. And the harder I worked, the worse I felt.
When COVID hit, everything came to a head. I was overworking, people-pleasing, and turning to food and alcohol to cope. It wasn’t until I discovered the importance of working on my mind and body together that things finally changed.
What Helped Me Reduce Stress and Overwhelm
Here’s what I started doing—and what I recommend:
1. Start with the Basics
- The 3 W’s: Walk, Workout, Water. Simple, effective, and easy to stick to.
2. Find Time for Yourself
- Audit your day. Look at where you can find 20 minutes, three times a week.
- Set boundaries around work, family, and your time.
3. Thrive Time
- Combine fitness and mindfulness into one simple routine.
- My Thrive Time practice includes:
- A short, effective workout (strength, cardio, or low impact).
- Breathwork to calm your mind.
- Journaling to reflect on how you feel.
- Affirmations and visualisation to shift your mindset.
4. Shift Your Focus
- Stop obsessing over food and fitness. Start focusing on reducing stress and creating calm.
- Healthy eating and consistent workouts will come naturally when you feel centred and calm.
Final Thoughts
If you’re struggling with stress, overwhelm, and building healthy habits, start small. Find 20 minutes, focus on your mind and body, and let everything else grow from there.
It’s not about doing more or being perfect—it’s about creating strong foundations so you can thrive.
Resources to Help You Get Started
- Free Guide: Thrive Blueprint
- Five-Day Thrive Challenge: Click Here
Enjoyed the Episode?
I’d love to hear your biggest takeaway—share it on social media and tag me @jessicacooke. And if this episode helped you, don’t forget to subscribe, rate, and leave a review—it means so much! You can also share your thoughts on this episode in the comments below—I’d love to hear from you.
All my love,
Jessica Cooke