Today, I am sharing a guest post from Julia Merrill, a retired board-certified nurse practitioner. Julia has offered suggestions to help women reclaim their energy in this busy world we live in. Sometimes it feels difficult for women to put themselves first, but especially when living with chronic health problems, that can be vital.
Reclaim Your Energy: Gentle Ways Women Can Put Themselves First
Modern life asks a lot of women — at home, at work, and in the quiet spaces in between. Yet your well-being is not a luxury; it’s your foundation. This is your reminder that balance doesn’t arrive all at once. It grows, moment by moment, through small choices that honour you.
Key Takeaways
Little things done consistently — not perfectly — can restore calm and clarity. A walk, a pause, a glass of water, a quiet “no” — they all count.
How to Reconnect with Yourself in Real Life
- Start slow mornings – Before checking your phone, breathe deeply three times. Open a window; feel the air.
- Move naturally – A brisk walk or a short stretch resets your energy. Explore free activity ideas via Better.
- Fuel with kindness – Cook nourishing meals, not perfect ones. The recipes at BBC Good Food make it easy to eat well without overthinking.
- Protect your rest – Sleep repairs your mind. Learn bedtime tweaks that actually work at The Sleep Charity.
- Unplug often – Swap late-night scrolling for journalling, a warm bath, or simply sitting quietly.
FAQ: Everyday Questions Women Ask
Q: How can I make time for myself when everything feels urgent?
A: Start with five minutes — that’s all you need to signal to your brain that you matter, too.
Q: I feel drained most days. What helps first?
A: Hydration and daylight. Even ten minutes outdoors can lift energy.
Q: Is mindfulness really worth it?
A: Yes. Mindfulness helps you pause before reacting, creating space for a calmer, clearer mindset.
Your Weekly Energy Tune-Up Checklist
- Drink two extra glasses of water
- Spend 10 minutes outside daily
- Stretch your shoulders mid-workday
- Go to bed 20 minutes earlier
- Say no once this week, without apology
Little Habits, Real Results
| Time You Have | What to Try | Why It Works |
| 5 minutes | Close your eyes and breathe deeply | Lowers stress hormones |
| 10 minutes | Walk around the block | Clears mental fog |
| 20 minutes | Cook a simple meal | Feeds body and confidence |
| 30 minutes | Write down 3 things you’re grateful for | Builds emotional resilience |
| 60 minutes | Try a free yoga video on Yoga with Adriene | Relieves tension and anxiety |
The Power of Presence
When life feels fast and full, mindfulness helps you slow the noise. It isn’t about forcing calm or chasing perfection, it’s about noticing your thoughts, feelings, and sensations without judgment. That small act of awareness can turn restlessness into stillness.
With time, mindfulness helps you see challenges differently, softening anxiety and opening space for calm confidence to grow. By embracing the present moment fully, you invite a steadier, kinder mindset, one that naturally leads to a more positive outlook.
Featured Tip: “The Hour of Quiet”
Once a week, claim a single hour for stillness — no screens, no guilt. Light a candle, listen to a soothing playlist, or follow a guided meditation from Headspace. This practice resets your nervous system and reminds you who you are beneath the noise.
Bonus Inspiration
- Find reliable support and mental health advice with Mind.
- Discover how fresh air benefits mood by joining Ramblers.
- Learn simple breathwork and relaxation techniques via NHS Every Mind Matters.
Conclusion
Your health deserves as much care as your to-do list. Reclaiming your balance doesn’t require grand plans — just presence, consistency, and self-kindness. Each small act of care says, quietly but powerfully: I choose me.
More About Julia Merrill
“My name is Julia Merrill, and I am a retired board-certified nurse practitioner. In my many years in the medical field, I experienced the challenges that a lot of my patients faced when dealing with their medical care. I made it my goal to bridge the gap between those who receive care and those who provide it. One of the biggest things I’ve learned is that doctors are human. They may not always know the answers to what is ailing their patients. That’s why it’s so important for patients to be concise, honest, and organized when seeking treatment. I’d like to share tips I’ve developed to help you be your own advocate in seeking medical care, dealing with insurance companies, and contributing to your own health and well-being.”
I hope you enjoyed reading Julia’s article. You can find more from her on her website, Befriend Your Doc.
Thank you so much for reading.
If this post resonated with you, I’d love to hear your thoughts in the comments.
And feel free to share it with your friends or support groups.
Take care,
Liz.
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A very practical guest post from Julia, thanks for sharing it, Liz. Being chronically ill and yet still feeling that need for constant productivity is hard, and makes no sense. I definitely need to do some of things these – saying no, eating better, trying to get better sleep, reducing stress, getting some quiet time – but the issues of too-much-to-do and guilt from looking after ourselves are hard to overcome. “I choose me” – I like that. I can’t apply it to myself, but I do like it. It’s a powerful way of reclaiming your time and your choices. x
Thank you Caz. Yes, it’s a really helpful post. But I know it’s hard to overcome those things. Maybe you need to try just one thing at a time so you can focus on yourself at least for a few minutes. And maybe, just once a day, you could try to say those words out loud, “I choose me.”