How to Create a Simple Personal Wellness Routine That Supports You Through Stress

Life gets loud sometimes. Between juggling work, motherhood, relationships, and trying to show up as your best self every day, stress can sneak in before you even realize it.

As women, we often carry so much—sometimes more than we even acknowledge. And yet, we’re usually the last ones on our own priority list.

I want to share with you how to create something beautiful, supportive, and grounding just for you—a simple personal wellness routine. Not a complex schedule or a set of rigid rules, but a gentle rhythm that brings you back to yourself when things feel overwhelming.

Your wellness routine is yours alone. It’s your personal compass—something that grounds you mentally, emotionally, and physically. It’s about having self-care practices you can turn to when life starts to feel like too much.

Step 1: Get Honest With Yourself About What You Need

Before you create any kind of supportive routine, you need clarity. Ask yourself: What do I truly need when I’m stressed out?

Not what social media says you should need. Not what your friends do. What do you actually need?

Do you need quiet? Movement? Time to yourself? A way to express how you feel?

Try reflecting with these prompts:

• “When I feel overwhelmed, I tend to…”

• “I feel most grounded when I…”

• “Some things that have helped me in the past include…”

Self-awareness is the foundation of your simple wellness routine. The more honest you are with yourself, the more helpful your routine becomes.

Step 2: Build a Routine That Fits Your Life

This is where many of us get stuck—we try to build something that looks good instead of something that feels good. Your wellness routine should work with your current season of life, not against it.

Here’s a simple structure to get you started:

Morning Centering

A few real and nurturing ways to ease into your day—no pressure, just presence:

• Do a “mindful face splash.” Run cool or warm water over your face and, as you do, say to yourself: “This is my reset. I’m starting fresh.”

• Open a window and take 5 deep breaths of real air. Let the outside world greet you before emails and to-do lists do.

• Write down one thing you’re looking forward to—big or small. It shifts your energy from overwhelm to intention.

  
  

Midday Reset

Even if you're busy, a quick moment of care can make all the difference:

• Step outside for a breath of fresh air

• Do a 3-minute breathing or grounding practice

• Eat something nourishing midday lunch

  
  

Evening Wind-Down

Let go of the day with softness and intention:

• Unplug from screens at least 30 minutes before bed

• Light a candle or play calming music

• Journal a few thoughts or list what you're grateful for

  
  

Remember: this isn’t about doing everything—it’s about doing what works for you.

Step 3: Gather Your Supportive Essentials

Think of this as your wellness care kit—the little things that soothe your nervous system and bring you back into balance. Keep them nearby so they’re easy to reach when you need them most.

Aromatherapy

Essential oils like lavender, eucalyptus, or bergamot can be grounding and calming. Use a diffuser, roll-on, or simply inhale from the bottle.

Healing Music

Music is powerful. Create playlists that meet your moods—soothing, uplifting, energizing. Let music help you reset your mindset.

Emotional Release

Stress can get stuck in the body. Find ways to express what you’re feeling:

• Free-write in a journal

• Talk it out with someone safe

• Allow yourself to cry without judgment

Mindful Snacks + Foods That Support Healing

When stress hits, nourish yourself. What you eat can either help calm your system—or add to the chaos. Keep simple, energy-supporting snacks nearby like almonds, berries, herbal tea, or dark chocolate.

But beyond snacks, there are also de-stressing foods that actively help your body fight the effects of stress and support emotional balance.

Here are a few healing and stress-fighting foods to include in your routine:

• Leafy greens (like spinach and kale): Packed with magnesium, which helps regulate cortisol and promote calm.

• Avocados: Full of B vitamins and healthy fats that support brain and mood health.

• Fatty fish (like salmon): Rich in omega-3s that reduce inflammation and ease anxiety symptoms.

• Blueberries: High in antioxidants that protect your body from stress-related damage.

• Chamomile and lavender tea: Naturally soothing for the nervous system and great for evening wind-downs.

• Sweet potatoes: Provide steady energy and support serotonin production (the feel-good hormone).

Eating with intention isn’t about being perfect—it’s about noticing how food makes you feel. Choose meals and snacks that comfort and restore you, not just fill the spa

Your “When I’m Stressed” List

Write down a short list of things that help you feel better. Include small things you can do anytime. Examples:

• Take a walk and breathe deeply

• Listen to a calming and healing music

• Wrap up in a cozy blanket with tea

• Share your feelings with a loved one or close friend

Put this list somewhere easy to find—like your phone or journal—for those moments when your mind feels foggy.

Step 4: Protect Your Routine

Your simple wellness routine is only helpful if you actually use it. That means setting loving boundaries and giving yourself full permission to prioritize your well-being.

Ways to protect your peace:

• Say no without apologizing

• Put time for yourself on the calendar

• Let go of guilt around resting

• Unplug when your energy feels drained

You don’t need a crisis to take care of yourself. Make wellness a non-negotiable, not an

afterthought.

Step 5: Let Your Routine Evolve

Life changes. So should your routine.

Every few weeks, check in with yourself:

• What’s working well?

• What’s starting to feel like a chore?

• What new needs are coming up?

Adjust as needed. Your routine isn’t carved in stone—it’s a living, breathing reflection of where you are and what you need.

Step 6: Connect with a Higher Power or Inner Wisdom

Stress often disconnects us—from ourselves, from others, and from what gives our life meaning. One of the most grounding things you can do is return to your source of strength—whatever that means for you.

Whether it’s through prayer, meditation, spiritual reflection, or simply being still, connecting to something greater can shift your perspective and bring deep comfort.

You don’t need to follow a specific belief system. This step is about creating space to hear your inner voice or feel the quiet guidance of something bigger than yourself.

Here are a few gentle ways to include this in your routine:

• Prayer: Have an open-hearted conversation with God, the Universe, or your higher self. Ask for peace, clarity, or strength.

• Meditation: Sit in stillness, focusing on your breath, allowing space for calm and clarity to rise.

• Spiritual journaling: Write freely about your thoughts, prayers, or gratitude. You can also write letters to a higher power or future version of yourself.

• Nature as connection: Spend time outside. Notice the beauty around you—sunlight through trees, the rhythm of waves, birdsong—and let that moment connect you back to peace.

This kind of connection doesn’t have to be long or elaborate. Even two minutes of stillness, with intention, can soften the sharp edges of a stressful day.

Creating a simple personal wellness routine doesn’t mean you’re weak or overly sensitive. It means you’re wise enough to know that you deserve support, care, and time to recharge.

This world asks a lot of women. But we don’t have to burn ourselves out to prove our worth.

You are worthy of peace, rest, and a life that feels gentle and joyful.

See you at the next post. ❤️

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