Some days, life can feel like a lot.

Whether it's navigating a growing business, managing a household, showing up for your clients and kids — or simply keeping your head above water — many of us are stretched to our limits. And when that happens, our nervous system often bears the brunt.

So how do we support ourselves through the overwhelm? How can we feel more calm, clear and grounded — without adding more to our already full plates?

Recently, I spoke with my friend and clinical nutritionist and herbalist, Jessica Hoskins for the Imprint Podcast. Based in the Northern Rivers and founder of The Nourished Mother, Jessica works primarily with women (and often mums) to help them feel more balanced, energised and in control of their health.

In our conversation, we explored simple, science-backed strategies to regulate your nervous system — especially when you're feeling on the edge of burn out, anxious, or like you're just not coping.

These practical habits support more calm, clarity and energy — even on your busiest days.

1. Start with Awareness

First of all, start by acknowledging the load you’re carrying. It sounds simple, but Jessica shared how powerful it is to just say: This is hard. Whether you're solo parenting, caring for ageing parents, or managing a full client roster while juggling children and their many after-school commitments — it’s okay to admit that it’s a lot. That acknowledgement is the first step in calming your nervous system.

2. Use Your Breath As A Tool

You don’t need to meditate for 20 minutes or download another app. Just stop and breathe.

Jessica recommends “box breathing” — inhale for 5 counts, hold for 5, exhale for 5, and hold again for 5. Even doing this a few times can reduce cortisol levels and shift you out of fight-or-flight mode. It's simple, free and always available to you.

3. Eat to Balance Your Blood Sugar

Many women — especially working mums — aren’t eating enough or are grabbing quick snacks that spike and crash blood sugar levels. This rollercoaster impacts your mood, energy and stress levels.

Jessica recommends building meals with:

Protein (like eggs, legumes or leftovers),
Complex carbs (like sweet potato or whole grains),
Healthy fats (like avocado or olive oil),
And making sure you're not skipping meals.

Even combining vegetarian proteins (like beans and rice) can help keep energy and mood more stable throughout the day.

4. Make Sleep a Ritual, Not an Afterthought

Sleep isn’t just about the number of hours — it’s the quality that counts.

Jessica advises dimming the lights an hour before bed, avoiding screens close to bedtime, and setting up a calm wind-down routine (just like we do for our kids).

Magnesium foot baths, calming herbal teas like chamomile or lavender, and avoiding your phone first thing in the morning can all help reset your circadian rhythm.

5. Don’t Fall for the “One Magic Pill” Myth

From trendy supplements to strict eating styles, we’re bombarded with advice. But as Jessica reminds us — there is no one-size-fits-all solution.

What works for someone else might not work for you.

Focus on real, whole foods, rest, hydration and small daily habits before reaching for another product or protocol.

6. Build in Movement and Hydration

You don’t need to join a gym.

Even 10–15 minutes of movement a day can lift your energy and mood.

Add to that a full water bottle (herbal teas count, too!) and you’re already making meaningful shifts.

The Takeaway: Start Where You Are

So often, we wait for the perfect plan, the right supplement, or more time before we take care of ourselves. But what if the most powerful shift is simply starting with what’s already in front of you?

A deep breath.
A glass of water.
A nourishing meal.
A good night’s sleep.

These small, science-backed practices aren’t glamorous. But they regulate your nervous system, restore your energy, and help you feel like you again — especially when life feels like too much.

You don’t need to do it all. You just need to start — gently, consistently, and with compassion.

Your body will thank you.
Your mind will follow.
And from there, everything becomes more possible.

GO DEEPER

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Simple, Science-backed Ways To Regulate Your Nervous System