"Revive and Thrive: Your Daily Self-Care Ritual"

Podcast Host: Rochelle Waite, Founder of ThriveHer

Episode Summary:

In this episode of the ThriveHer Podcast, Rochelle Waite takes you through the transformative power of creating a daily self-care ritual that’s practical, sustainable, and incredibly effective. This episode is for anyone who feels overwhelmed, exhausted, or as if self-care is always at the bottom of the priority list. Discover why small, consistent acts of self-care are essential to mental, physical, and emotional well-being. Through real-life stories, science-backed research, and practical tools, Rochelle shows you how to build a daily self-care practice that fits seamlessly into your life.

Key Takeaways:

• Fit Your Own Oxygen Mask First: Self-care isn’t selfish—it’s essential. Rochelle shares a powerful story of a high-achieving entrepreneur who realized the importance of self-care the hard way. This example illustrates why avoiding self-care impacts energy, productivity, and overall well-being.
• The Science Behind a Daily Ritual: Research from Harvard Medical School reveals that just 10 minutes of mindfulness or self-care practices daily can significantly reduce cortisol, improving both mental and physical health.
• Creating Your Self-Care Ritual: Rochelle provides practical tips on crafting a routine that includes key elements like setting a morning intention, nourishing the body with the right foods, and establishing boundaries.
• The Power of Consistency: Small, daily actions can lead to lasting transformation. Drawing on the philosophy of Kaizen—continuous improvement through small steps—Rochelle explains why consistency is crucial, supported by research from University College London showing it takes about 66 days to form a habit.

Why You Should Listen:

• If you feel like you’re constantly running on empty, this episode will provide actionable insights to help you prioritize your well-being.
• Rochelle blends science and storytelling to illustrate the impact of stress management and self-care.
• Walk away with an actionable plan for integrating simple self-care practices into your busy schedule.

Research References for the Science Enthusiasts:

• Harvard Medical School – Mindfulness for Stress Reduction: Harvard Health Publishing. “Mindfulness Meditation: A Proven Way to Reduce Stress.” Available at: Harvard Health
• Health Psychology Journal – Cortisol Reduction and Well-Being: Goyal, M., et al. (2014). "Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis." JAMA Internal Medicine. DOI: 10.1001/jamainternmed.2013.13018
• American Psychological Association – Chronic Stress in Women: “Stress in America: Women Bear the Brunt of Caregiving Stress.” Available at: APA
• University College London – Habit Formation and Consistency: Lally, P., et al. (2010). "How Are Habits Formed: Modelling Habit Formation in the Real World." European Journal of Social Psychology, 40(6), 998–1009. DOI: 10.1002/ejsp.674

Links and Resources:

• Join the ThriveHer Tribe on Facebook for ongoing support, accountability, and connection with like-minded women: ThriveHer Facebook Group
• Explore ThriveHer’s transformative programs and resources at www.thriveher.vip
• Connect and stay inspired:
• Instagram
• YouTube
• Facebook
• Takeaway Quote: “Small steps lead to big changes. Start with one thing today—whether it’s setting an intention, moving your body, or practicing gratitude—and watch how it transforms your day.”

Welcome to the ThriveHerb podcast where we empower women to take control of their unique health conditions and wellness journey during perimenopause and beyond. Our goal is to help you dream big and reach your fullest potential in every part of your life.

Each week the podcast dives into expert insights, natural solutions and inspiring stories to support you on your journey. And now, here's your host, your no nonsense naturopath, Rachelle Waid.

Hello and welcome to today's episode of the Thrive her podcast. Today we are going to jump into a topic that I believe can transform how you show up in your life. Not just for others, but for yourself.

If you've ever felt overwhelmed, exhausted, or like your well being is slipping to the bottom of your priorities, you're not alone. We've been conditioned to take care of everyone else first. But what happens is when you consistently put yourself last.

The truth is, the longer you do that, the harder it becomes to show up fully in any part of your life.

So today's episode is all about creating a daily self care ritual that restores your energy, enhances your focus and actually reminds you that you matter. But here's the best part. It's not about grand gestures or hours of time that you don't have.

It's about small, consistent actions that build a foundation for long term wellbeing. So we've all heard the phrase fit your own oxygen mask before helping others. It's become a metaphor for self care. But here's where it gets real.

Most of us don't actually follow the advice in our daily lives. Why is this? Because as women, we're often raised to believe that taking care of ourselves is selfish.

But the reality is, if we don't prioritise ourselves, we end up being depleted and unable to effectively give anyone the best version of us. I'm reminded of a powerful example that comes from a friend of mine.

She's a high achieving entrepreneur who spent years burning the candle at both ends. She was consistently on managing her business, her family and everything in between.

She thrived on the hustle, convincing herself that taking care of everyone else for was just what women do. When anyone suggested self care, she'd just brush it off with a laugh, saying things like, who has time for that? I can rest when the work is done.

But the work was never done. Soon she started noticing small warning signs. You know, waking up tired, losing focus during meetings, snapping at her kids over little things.

But she kept pushing on. After all, wasn't burnout just a part of being successful? One Day, though, she hit a wall. Literally.

She found herself so physically and mentally drained that she couldn't finish her presentation. Her body had been sending her warning signals for months, but she'd ignored them, convinced that pushing through was the only way forward.

And it wasn't until she broke down in front of her team, embarrassed and ashamed, that she realised something had to give. But here's the kicker. Even then, she felt guilty for needing to stop, as if taking care of herself meant she was letting everyone else down.

Her breakthrough didn't come overnight. Even after realising the damage, she struggled with the belief that self care was selfish.

And it took real work to unlearn that mindset, to understand that setting boundaries, taking breaks and nourishing her own wellbeing didn't mean she was doing less. It meant that she could actually do more, better, and for longer. The turning point for her came when she started to say no.

At first she admitted it was terrifying. She was worried that by prioritizing her wellbeing, she'd lose clients, she'd disappoint her family, she'd fall behind.

But then something remarkable happened. Instead of losing everything, she found that she could give more when she had more to give. Her creativity came back. Her energy returned.

She became a better leader, better parent and a better partner. Not because she was doing more, but because she was finally doing enough for herself.

So I want you to pause for a moment, take a deep breath and ask yourself, what do I need today? Now, I know that sounds simple. We often forget to check in with ourselves. Maybe it's something small, like five minutes of quiet in the morning.

Maybe it's something bigger, like asking for help. Whatever it is, acknowledging your own needs is the first step in creating space for self care. Research from a Dr.

Kristen Neff, who is a leading expert on self compassion, show that those who practice self care and self compassion are more resilient in the face of stress. They manage greater emotional balance, fewer symptoms of anxiety and are more capable of managing their daily challenges.

So I want you to think of self care as an investment in your resilience. When you take small steps to meet your own needs, you're building the emotional strength to face whatever comes your way.

Now let's talk about the science behind While daily self care rituals are so transformative, our brains are wired to seek out routine and consistency. When you build a regular self care ritual, no matter how small, you're sending a powerful message to your brain and body that I am worthy of care.

Research from Harvard Medical School has shown that Mindfulness based practices, even if they're as short as 10 minutes a day, can reduce stress by lowering cortisol levels. So that's the hormone responsible for that overwhelmed, on edge feeling. But this isn't just about emotional wellbeing.

Lowering cortisol has a direct impact on your physical health.

Higher cortisol levels over long periods can lead to a weakened immune system, disrupted sleep, and is responsible for particularly perimenopausal and menopausal weight gain. So that's the weight gain around your belly.

So by integrating mindful moments into your day, you're actually doing more than just relaxing, more than just doing something for yourself. You're protecting your future health. I'd like you to think about your daily routine right now. Where can you create a mindful pause?

Is there a moment in the morning before maybe your family wakes up? Or a quiet break in between meetings? It doesn't have to be long. Even two minutes can make a difference.

I'd like to share a powerful technique called the three minute breathing space. It's a tool used in, you know, mindfulness based cognitive therapy. And here's how it works.

When you feel overwhelmed, stop what you're doing, close your eyes and breathe deeply for three minutes. In through the nose, out through the mouth. Focus on your breath as it flows in and out and let your mind settle.

This simple act can reset your entire nervous system and and bring clarity to whatever's coming next. Now let's look at how we can apply this in a way that works for you. The idea of self care isn't new.

Historically, it's been central to living a balanced life. The ancient Greeks had a concept called eudaimonia, which means flourishing. For them, this wasn't about luxury, it was about balance.

Caring for the body, mind and spirit to achieve a fulfilling life. So let's now fast forward to the 19th century where Florence Nightingale revolutionized nursing.

She didn't just change the way that we care for patients. She was the one that first emphasized the importance of rest and nourishment for caregivers.

She understood that without taking care for ourselves, we can't be our best to others. And this is the lesson we need to apply today. So how can you build a self care ritual in a world that consistently pulls us in every direction?

I'd like to give you five simple but hopefully impactful ideas that I think anyone can integrate into their daily life. Now the first one is a morning intention. Start each day by setting an intention. Ask yourself, what do I need today?

Whether it's focus, calm or energy. Starting with this intention helps you approach the day with purpose. The second step is nourishment.

There is a reason why we say you are what you eat. What you put into your body fuels not just your physical health, but also your emotional and mental clarity.

Research from the Gut Health Project has shown that a diet rich in whole unprocessed foods, especially those high in omega 3 fatty acids and fibre, helps regulate mood and stress by positively influencing your gut brain axis. Step three would be movement. Movement isn't just for physical fitness. It's one of the fastest ways to reset your mind.

According to research from Stanford University, even a short walk in nature can boost your mood, your creativity and your problem solving skills. And it doesn't have to be a strenuous workout like a 10 minute stretch or a walk around the block consistently makes a huge difference.

Now the next one is the one that's essential and that is boundaries. Learning to say no when something drains your energy is a radical act of self care. Now we're going to dive deeper into this in the coming weeks.

But for now, I want you to think about one area in your life where you need to set a boundary. Where can you reclaim some time or energy for yourself? And lastly, we come to an evening reflection before bed.

Take a few moments to reflect on what went well today. Research from UC Berkeley shows that practicing gratitude improves sleep and emotional wellbeing.

End your day with a positive mindset by jotting down three things that you're grateful for. Three small wins that you've had, no matter how small. At ThriveHer, we're all about the power of small, consistent actions.

You don't need to make drastic changes to see a big difference in your life. Start with one small step and build on that.

The concept of kaizen, which means continuous improvement through small steps, aligns perfectly with this approach. Research from University College London shows that it takes an average of 66 days to form a habit. That's why consistency is so critical.

By committing to one small act of self care each day, whether it's setting an intention or practicing gratitude, you're building a foundation for long term change. Repeat the mantra, small steps lead to big changes. I see it every week. It is the basis on which I have formed my work.

Now, before we wrap up today's episode, I want to share a little teaser from next week's episode. And this is something that is repeated over and over in my mind of late, particularly as we're preparing for that thing called the New Year.

In my clinical practice I always I see clients who are, who are keen to start strong and they go in blazing, they notice real progress and then without even realizing it, they begin to pull back from the process. Now this is not a conscious choice but an unconscious reaction that pulls them back to what feels familiar.

Next week in the Unconscious Pull by understanding why we stop when it's working, I'm going to explore why this happens and how you can recognise if it's happening to you. I'll talk about what it means to pause and reflect and I want you to think, has this been your experience?

More importantly, is it time for you to give your health challenge another real good go? I'd love you not to miss this episode because I can really see your journey in health in a new light and make a real difference to your path forward.

So thanks for joining me today on the ThriveHer Podcast. If today's conversation resonated with you, don't let that inspiration fade. Act right now.

Remember, self care isn't a luxury, it's essential for thriving, not just for surviving. I'd love you to join the Thrive her tribe on Facebook today and take that first step towards real change.

Once you're in, I'd love you to go ahead straight away.

Introduce yourself and and share one self care action you're committing to this week and engage with fellow women who are also reclaiming their energy and their confidence. This is where you'll find the encouragement we can share wins Gain insights from the community that is here to support you every step of the way.

Now you can explore ThriveHER VIP for tailored programs and resources that really help you embed these self care techniques into your daily routine. You can stay connected on Instagram and YouTube LinkedIn. Please don't just follow, participate, comment, ask questions.

Take advantage of these resources so that you can truly thrive. Don't wait for someday. Make today the day you put yourself first.

Until next time, keep believing in yourself, keep striving for more and keep thriving because your best life is just ahead.

Thank you for joining us on this episode of the ThriveHerb podcast. We hope you found valuable insights and practical tips to help you on your path to achieving any everything you want in life.

Remember, with the right support you can achieve anything. If you love this episode, please share it on Instagram stories and tag nononsensenaturopath.

Also if you enjoy the podcast, you'll love a ThriveHer membership. Check it out at ThriveHer VIP. Each interaction helps others find this valuable information.

Connect with us on social media and join our community of thriving women. Until next time, stay empowered, stay healthy and keep thriving.