For years, I lived in a state of chronic stress—constantly anxious, on edge, and exhausted. I struggled to regulate my emotions, sleep through the night, and feel safe in my own body. Eventually I got myself to a stable place through lifestyle, nutrition, exercise and therapy. BUT last year was hard, the year behind I travelled for a whole year, so I was a little tired then I dived in and renovated two properties in less than a year, continued to grow my biz, continued at uni getting good grades for my psychologist pathway.

So I found myself in a tricky place, my PCOS symptoms came back (irregular cycle, acne, insulin resistance), anxiety, burnout etc. So this routine and tips is truly want moved the needle and got me back into regulation.

Things really changed when I committed to a daily routine designed to regulate my nervous system, decrease anxiety, and help me feel grounded no matter what life threw my way.

By implementing simple, habit-based practices throughout my day, I transformed my mental, emotional, and physical health in just three months. Here’s the exact routine that helped me go from overwhelmed to calm, clear, and in control.

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BUT FIRST, Why Routines Matter for Stress, Anxiety, and Mental Health?!

Establishing a daily routine is one of the most effective ways to regulate the nervous system and manage anxiety. Here’s why:

• Creates Stability and Predictability – A structured routine signals safety to the brain, reducing fight-or-flight responses and lowering stress levels.
• Balances Cortisol and Circadian Rhythms – Consistent sleep, meal, and movement patterns help stabilise energy levels, reduce fatigue, and support hormonal health.
• Reduces Decision Fatigue – Having a set routine minimises the mental burden of making choices, allowing more energy for personal growth and emotional well-being.
• Supports Nervous System Regulation – Predictable daily habits like movement, hydration, and breathwork help activate the parasympathetic nervous system, promoting relaxation and resilience.

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Morning Routine: Setting the Tone for the Day

Starting the morning with intention is crucial for stabilising the nervous system and reducing anxiety. Here’s what I did almost every morning:

• Wake up at the same time daily – Regulates circadian rhythm, balances cortisol levels, and improves sleep quality. For me I aim for 9-10 hours of sleep as im a woman and studies show the 8 hours is more focused to men.
• Oral hygiene routine (tongue scraping, brushing, oil pulling) – Oil pulling helps detoxify the body and supports brain health by reducing inflammation and harmful bacteria in the mouth.
• Warm drink to support liver and gut health (AVC / bone broth)
• Sunshine first thing in the morning – Boosts serotonin and helps regulate melatonin production for better sleep.
• Gentle movement (not exhausting/higher intensity often) – Long walks, stretching, pilates princess workouts or yoga helps wake up the body without triggering stress responses.
• Cold shower (during certain phases of my cycle) – Activates the vagus nerve, improving stress resilience and reducing inflammation.
• Protein & fiber-rich breakfast – Stabilizes blood sugar, preventing energy crashes and mood swings.
• Journaling & write to do list for the day – Helps process emotions, regulate thoughts, and reduce mental clutter.
• Anti-inflammatory tea (turmeric, ginger, green tea, lemon balm, chai or chamomile) – Soothes the nervous system and reduces inflammation in the gut and brain.

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Midday Routine: Reset & Grounding

Midday is when stress can accumulate, so I make sure to reset my system:

• Protein-rich lunch – Supports neurotransmitter production, keeping mood and energy stable.
• Grounding activity (breathwork, a short meditation, or reading for 10 minutes) – Calms the nervous system and prevents overstimulation.
• Electrolytes or lemon/sea salt water – Hydrates on a cellular level and replenishes minerals essential for stress management. Important if you feel burnout out/adrenal burnout kinda symptoms (even though that is not a technique medical term!)

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Evening Routine: Winding Down & Deep Recovery

How I end my day directly impacts how well I sleep and how resilient I feel the next morning:

• Afternoon walk after work – Helps transition from work mode to relaxation, lowers cortisol, and improves digestion.
• Infrared sauna & red light therapy – Reduces inflammation, supports detoxification, and relaxes the nervous system.
• Shower
• Red light mask on my face – Supports cellular repair and improves skin health while also reducing stress.
• Skincare routine
• Protein-rich dinner – Provides amino acids needed for neurotransmitter production and stable blood sugar overnight.
• Anti-inflammatory tea
• Reading in bed (physical book only) with dimmed lights – Avoiding blue light helps naturally lower cortisol and prepare for deep sleep.
• Going to bed at the same time every night – Strengthens circadian rhythm, improving sleep quality and emotional resilience.

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This simple yet powerful routine changed my life. By making small, intentional shifts, I went from feeling chronically anxious and exhausted to deeply grounded and emotionally stable. If you’re struggling with nervous system dysregulation, start small—pick one or two habits or a morning/evening routine to focus on and to incorporate and build from there.

Your nervous system thrives on consistency. The more you show up for yourself daily, the more balanced, calm, and resilient you will feel.