Amazing Mondays

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The Recovery Prescription: How to Survive (and Thrive) in a World That Never Stops

I want to talk to you about something that changed my life: understanding recovery. And , this isn’t just another self-help tip—this is about your survival! I learned something powerful: recovery isn’t a luxury, it’s your birthright. We’ve been sold this crazy lie that being constantly busy means being valuable, but let me tell you something—your body knows the truth, and it’s time we started listening.

Can we just get real for a moment? Your body is not a machine, it’s a miraculous system that needs—and I mean NEEDS—time to heal, to breathe, to restore itself. When stress hits you, your body releases these intense hormones that are basically screaming, “We need a break!” But here’s what most of us do: we ignore those signals. We push through. We keep going. And let me tell you something—that stops now! Research reveals that chronic stress isn’t just exhausting, it’s potentially devastating to your health. We’re talking about real consequences: your immune system gets weakened, your heart takes a hit, and your mental health? It starts to crumble.

But here’s the good news—and you know I’m all about the good news—recovery is personal, and it’s powerful. Maybe for you, recovery looks like a dance class that makes you feel alive. Maybe it’s painting, or journaling, or a deep conversation with a girlfriend that makes your soul sing. The magic is in finding what completes your stress cycle and brings you back to yourself. This isn’t about being perfect. This is about being whole. This is about honoring the incredible, resilient body you’ve been given. So today, I want you to make a promise—not to me, but to yourself. Promise that you’ll see recovery not as something extra, but as something essential. Because YOU are worth every single moment of restoration. YOU are worth taking care of. And that’s a fact!

Here are 5 practical steps to help you prioritize recovery and combat burnout:

  1. Complete the Stress Cycle Through Physical Movement: Physical activity is one of the most effective ways to discharge accumulated stress hormones. This doesn’t mean you need to run a marathon or spend hours at the gym. A 20-minute brisk walk, a dance session in your living room, a bike ride, or even vigorous cleaning can help your body physically process and release stress. The key is choosing movement that feels good to you and allows you to literally shake off the tension stored in your body.
  2. Create Intentional Boundaries with Technology:  Establish clear “tech-free” zones and times in your day. This might look like no phones during meals, turning off notifications after 8 PM, or having a dedicated “wind-down” hour before bed where screens are completely put away. These digital boundaries help reduce constant stimulation and allow your nervous system to downregulate, signaling to your body that it’s safe to relax and recover.
  3. Practice Active Emotional Processing:  Don’t just suppress your emotions—acknowledge and release them. This could involve journaling, talking with a trusted friend, working with a coach, or using somatic experiencing techniques. Unexpressed emotions can get “stuck” in our body and contribute to chronic stress. Find a method that feels safe and comfortable for you to process your feelings authentically.
  4. Prioritize Quality Sleep: Have a consistent Wind-Down Routine Develop a predictable pre-sleep ritual that signals to your body it’s time to rest. This might include:
  • Dimming lights 1-2 hours before bedtime
  • Drinking herbal tea
  • Reading a book
  • Gentle stretching or meditation
  • Using lavender essential oils
  • Keeping your bedroom cool and dark

Consistency is more important than perfection. The goal is to create a sequence that tells your nervous system it’s time to transition from “alert” to “rest” mode.

  1. Schedule Weekly “Pleasure and Play” Time: Intentionally block out time for activities that bring you pure joy—not productivity, not self-improvement, just genuine pleasure. This could be anything from painting, playing music, gardening, playing with a pet, having a long bath, or spending time in nature. These activities aren’t frivolous; they’re neurologically essential for stress recovery and emotional regulation.

Have an Amazing Monday (and everyday!),

Leanna Fredrich, Leadership, Career and Stress-Management Coach

PS: Interested in Coaching? Please email me at [email protected]

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