How to Set Yourself Up for Success in Seasons of Stress

Since we started the home buying process and then the renovation process, I’ve gotten discouraged, fallen into old unhealthy patterns and at times just felt burnt out. Whether you started a new job, bought a house, or are going through something tough, there are all kinds of reasons (good and bad) that your routine may need to shift.

Big life events aren’t an excuse to give up on your health goals. Instead, it’s an opportunity to adapt, learn and strengthen your habits by making them flexible. Lack of flexibility is why most “diets” fail. Sure, if you order from a healthy meal service you might lose weight, but are you going to eat those meals for the rest of your life? What happens when you stop ordering pre-made meals? You gain the weight back – because you haven’t learned how to prepare nutritious food on your own. You have to learn to adapt to different seasons of your life if you want to maintain your results and turn habits into a lifestyle.

Living a healthy lifestyle is the foundation for everything else you want to accomplish in life. You’ve heard it time and time again – you can’t pour from an empty cup – but it’s true! If you constantly give to everyone but don’t take care of yourself , it’s only a matter of time until you burn out.

Contrary to what women are taught – putting yourself first is not selfish. You will be a better wife, mom, daughter, friend, sister, co-worker – you name it! – if you honor your commitments to take care of your self.

If you’ve developed healthy habits, but struggle to adapt when you’re out of your normal routine, keep reading for some tips that have helped me adapt and stay on track during this season of stress.

1. Make meal prep work for you
   • If you can carve out a few hours of your weekend (or any day that works for you!), amp up your meal prep by whipping up a few batch meals. Big meals like casseroles, soups and instant pot recipes can usually be made ahead and be used for several servings. Click here for a few of my favorites.
   • If you’re low on time, buy quick and easy (but clean!) meals. Some of my staples are rotisserie chicken, chickpeas, turkey meatballs, frozen veggies and veggie pasta
   • Go raw – buy pre-cut and washed fruit and veggies for easy, nutritious snacks
   • Use a grocery delivery service to have your healthy ingredients delivered to your door!
   • Try a meal delivery service — some deliver pre-portioned ingredients for preparation while others come ready to heat and eat – do what works for you and fits with your nutrition goals.

1. Limit Temptation
   • If stress triggers certain cravings for you, do your best to keep them out of sight. (i.e. Don’t buy cookies, if you know you won’t be able to stop until they’re gone.) It’s okay to enjoy a cookie or a cheeseburger from time to time, but you’ll be able to be more intentional about these decisions if it’s harder to access.
   • Eat at home. I try to limit ordering or going out to eat to once a week. It’s not good for your body or your wallet. If I have to add in an extra day, I try to make a more nutritious choice – try a salad from your favorite pizza joint and just ONE slice; get steamed veggies and your favorite protein from your local Asian restaurant (sauce on the side!), try a lettuce wrap – several sandwich shops will wrap your sandwich in lettuce instead of bread or turn it into a salad bowl.
   • At the same time, don’t restrict yourself. If there are donuts in the office and you can’t stop thinking about them, just have a damn donut! Eat it mindfully and take note of the flavors, the smell and how much you enjoy it. If you find it wasn’t actually as satisfying as you thought – make a mental note for the next time the evil donut bringer in the office strikes 😉 Otherwise, enjoy and move on!
2. Schedule your workouts
   • If your schedule is changing in this season, your workouts may need to adapt as well. If you’re working late nights, can you get up an hour earlier? Can you use your lunch break to get a quick sweat in? Or if you need your mornings for other things – can you use your workout to unwind before dinner? Whatever works for you, set a schedule and stick to it.
   • For me personally, I never thought I could become a morning workout person, but now I don’t even think about hitting snooze at 5:30 AM. I love starting my day when the house is quiet – it’s my “me time.” And the best part is, no matter what happens during my day, I know I’ve kept this commitment to myself.
   • If you need accountability, ask a friend to meet you at the gym. Sign up for a class or a personal trainer so you can’t cancel on yourself. If you need to pay a little – it’s well worth the money to invest in yourself.
3. Get to bed early
   • It times of stress it can be tough to get enough sleep. Whether you’re staying up late working on a deadline or you’re tossing and turning thinking about all the things you have to do, not sleeping will catch up with you fast! (Note: If you’re a new Mom this is par for the course, but just remember it’s only a season! This too shall pass and you’re doing amazing, mama! )
   • Set a bed time and stick to it – just like your workouts. During seasons of stress, it’s even more important to set a schedule. Try setting an alarm for when you need to get ready for bed. Turn off electronics, journal, read a good book and settle in. Don’t think about it – just do it!
   • If you have trouble getting to sleep, check out this post for 6 ways to fall asleep fast when you’re mind is running wild
4. Practice self care
   • While it’s important to stick to your workout routine, it’s also critical to tune into your body and recognize when you need to rest and recharge.
   • If you wake up sore, or you feel yourself getting a cold – try a restorative yoga flow or take your dog for a long walk.
   • Be intentional about down time. It’s easy to say you “don’t have time” to relax in a busy season, but schedule in some time to watch your favorite show, to grab dinner with your boo or work on your meditation practice.
   • I am SUPER bad at sitting still, so one trick I do myself is to actually write in “1 hour of self care” on my to-do list. What can I say? I love a good check mark.

At the end of the day, every stage of your life is only a season. That work deadline won’t be looming forever, your kids will grow up, and your house will become a home. One day you’ll look back on these memories, so make the most of them!

Click here for more mental health tips for coping during a crisis.