A free guide
Dr. Catherine's 10-Step Nervous System Reset
Ten small practices to reset your nervous system, restore balance, and enhance your vitality.
Get started — jump to the 10 steps ↓
Ten steps, following the shape of a day — from waking through to sleep. None of them takes long, and you can start with whichever one fits today. Bookmark this page, or print it.
I'm reminded of a slightly unusual ritual I began recently - walking with my eyes closed on the quiet back roads of rural Tiverton. My failed seeing-eye dog Gracie accompanies me, though I'm not entirely convinced she'd keep me from walking into a tree!
Our minds are busier than usual. Some of the strategies I used 20 years ago to help people calm down simply aren't enough now.
I've done sighing breaths while unloading the dishwasher, box breathing in the Whole Foods parking lot, and extended exhales while waiting for my son to text back (you know the one I mean).
It's all too easy to feel overwhelmed, anxious, or out of balance. As women, we often juggle multiple roles and responsibilities, leaving little time for self-care. The good news is that you have the power to reclaim your calm.
This guide is designed specifically for women in their prime. Drawing on over 20 years of experience in acupuncture and Chinese medicine, I've crafted it to help you reset your nervous system, restore balance, and enhance your overall vitality.
Remember, you are not alone in this — yes, you can do it.
1Morning mindfulness moment
- Take 5 deep breaths upon waking.
- Wait 15 minutes before looking at your phone.
- Set a positive intention for the day.
2Nourishing breakfast
- Enjoy a protein-rich meal.
- Hydrate with warm lemon water.
3Midday movement break
- Stand up and stretch for 2 minutes.
- Take a short walk, even if just around the room.
4Afternoon acupressure
Massage the point about three finger-widths above the wrist crease, between the two tendons — Nei Guan (we call that Pericardium 6) — for 1 minute on each wrist.
Massage the point between the eyebrows, in the centre of the forehead — Yin Tang. Use your index or middle finger to gently press and hold for 1–2 minutes. Light pressure in a circular motion, or just hold the point.
5Nature connection
- Spend 10 minutes outdoors.
- Notice three natural elements around you — trees, sky, birds, insects, clouds, wind.
6Calming breath practice
- Perform 4-7-8 breathing for 1 minute.
- Focus on exhaling longer than inhaling: inhale for 4 seconds, hold for 7, exhale for 8.
7Evening unwind ritual
- Turn off electronic devices 1 hour before bed.
- Legs up the wall, lying comfortably on your back.
- Engage in a relaxing activity — reading, gentle yoga, journaling.
8Soothing self-massage
- Apply lavender oil to temples and wrists.
- Gently massage feet for 2 minutes.
9Gratitude reflection
- Write down three things you're grateful for.
- Acknowledge one personal accomplishment from the day.
10Restful sleep preparation
- Create a cool, dark sleeping environment.
- Consider a soft silk sleep mask to block out all light.
- Use white noise or nature sounds if needed.
Each step is grounded in holistic principles and easy to fold into your daily routine. From mindful breathing to nourishing meals and calming rituals, these practices will help you cultivate a sense of peace and resilience at every stage of life.
When you'd like a hand
If you'd like guidance built around what's actually happening in your body, a free consultation is where we start — just a conversation, no commitment.
Consultations and treatments are in person in Newport, Rhode Island. If you're further afield, everything above is yours — it all works at home.