Nutrition by Dawn - Blog

I recently had foot surgery, and let me tell you—no matter how prepared I felt, there was still a little stress leading up to it. It’s completely normal! Any surgery, big or small, can stir up a mix of emotions.

But here’s the thing: stress isn’t just something we have to deal with—it’s something we can actively manage. And honestly, that’s true for all of us, whether you’re facing surgery, a big life event, or just the day-to-day stress that comes with work, family, and general adulting.

So, I want to share a few things that really helped me stay grounded before my surgery. These tips aren’t just for those going through medical procedures—they’re for anyone looking to lower their stress and feel more in control. And if you're a HealthPro working with clients, these strategies can be valuable tools to support them on their wellness journeys.

1. Meditation: A Game-Changer for My Sleep and Stress

Now, before you picture me sitting cross-legged on the floor, eyes closed, and humming “om” in a serene trance—let me be real with you. I can’t sit like that. And that’s okay!

For me, meditation is as simple as listening to a 10-minute guided meditation before bed. I’m a big fan of Peloton’s sleep meditations, and I always pick an instructor with a calming, even-toned voice. I set the volume low, let my mind relax, and nine times out of ten, I’m asleep before the meditation even finishes.

This has been a huge shift for me. I used to struggle with falling asleep because my brain was constantly running through to-do lists, worries, and plans. But incorporating meditation into my bedtime routine has helped me fall asleep faster and improve the quality of my rest—which, as we know, is crucial for stress management and recovery.

If you or your clients deal with stress-induced sleep issues, I highly recommend giving guided meditation a try. Even just a few minutes can help reset the mind.

2. Breathing: The Simple Yet Powerful Reset

Breathing—sounds obvious, right? We do it all day, every day. But how we breathe makes all the difference when it comes to stress.

I noticed that when I’m feeling tense or anxious, my breathing gets shallow—stuck up in my chest instead of deep in my belly. And guess what? That signals to my nervous system that I’m in a state of stress, which only makes things worse.

A quick reset:

• Lie down or sit in a comfortable position.

• Place one hand on your belly.

• Take slow, deep breaths in through your nose, letting your belly rise.

• Exhale slowly through your mouth, feeling your belly lower.

• Repeat for a couple of minutes.

It might sound too simple to make a difference, but I promise—it immediately calms the nervous system. I practiced this a lot leading up to my surgery, and I still use it whenever I feel my stress levels creeping up.

3. Reflexology & Bodywork: The Physical Release of Stress

One of my favorite stress-relief tools is the MELT Method mini foot treatment. Every morning, I use it to roll out the bottom of my feet, and there’s this one specific pressure point that—when I hit it—I can literally feel my stress melting away.

Now, I’m not a reflexology expert, but I do know that stress can be stored in the body as physical tension, and releasing that tension can have a huge impact on both physical and emotional well-being.

If foot rolling isn’t your thing, try:

• Foam rolling tight areas like your shoulders, back, or legs.

• Using a massage ball to work through knots.

• Stretching or gentle movement to release built-up tension.

The mind-body connection is real—when you release physical stress, the emotional stress often follows. If you’re a HealthPro working with clients, helping them incorporate bodywork techniques can be a game-changer for their recovery and overall well-being.

Why This Matters for Everyone—Especially HealthPros

Managing stress isn’t just about feeling better in the moment—it has real, tangible effects on healing, performance, and long-term health.

For those of us going through medical recovery, staying calm and stress-free can actually speed up the healing process by reducing inflammation and improving sleep.

And if you're a HealthPro, helping clients manage stress is just as important as helping them with fitness, nutrition, or rehab. A stressed-out client won’t get the results you want them to have—whether it’s weight loss, muscle recovery, or injury prevention.

Encouraging stress-reducing habits like meditation, breathing exercises, and bodywork can make all the difference in their progress.

No matter what challenges you or your clients are facing, stress is something that we can control—at least to some extent. The key is having the right tools in your toolbox and making them a part of your daily routine.

So, whether you’re preparing for a procedure, managing a busy life, or coaching others toward better health—take a deep breath, roll out those knots, and make time for relaxation.

Your body (and mind) will thank you.