Double Dose of Wellness Podcast

#49 5 Steps to an Anti-Inflammatory Mindset

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Have you ever noticed how stress, guilt, or that constant need to “do more” can actually show up in your body:  fatigue, bloating, breakouts, or inflammation? In this episode we dive deep into the mind-body connection and explore how chronic stress keeps your body inflamed even when you’re eating all the “right” foods.

We walk through five transformative steps to cultivate an anti-inflammatory mindset  one that supports healing not just physically, but emotionally and mentally.

This episode blends practical tools, real talk, and science-backed insights.

Perfect for every woman ready to stop running on cortisol, calm her mind, and come home to her body.

Step 1: Awareness of Triggers (Mental and Physical)

Techniques to Try:

• 30 second body scan: Notice where tension lives and breathe into it.
• Label it to tame it: Say out loud what you feel (“I’m feeling rushed.”).
• Physiological sigh: Inhale, small top-up inhale, slow exhale through mouth.
• Hand-on-heart reminder: “I’m safe enough to slow down.”
• 3-3-3 grounding: Name 3 things you see, feel, and hear.

 

Step 2: Replace Self-Criticism with Self-Compassion

Techniques to Try:

• Catch the critic: Name the voice “That’s my inner critic.”
• Flip the script: Ask “Would I say this to someone I love?”
• Compassion break: Hand on heart  “This is hard. I’m doing my best.”
• Progress not perfection: Swap “I should” for “I could.”
• Micro moments of soothing: One minute of rest, breath, or fresh air.

 

Step 3: Reframe Stress  From Enemy to Messenger

Instead of resisting stress ask what it’s trying to tell you.
• Name it out loud : “I’m noticing pressure right now.”
• Change the language: “My body’s asking for support.”
• Body based release: Walk, stretch, dance, shake it out.
• Pattern check: Notice repeated stressors — they point to change needed.
• Stress aftercare: After a high-stress moment, take 5 minutes to downshift.

Step 4: Protect Your Energy with Boundaries

  • Pause before you respond: “Let me get back to you.”
  • Notice the ‘should’ energy: Heavy yes = misaligned yes.
  • Create micro boundaries: Silence notifications, block quiet time.
  • Shift the story: Boundaries aren’t selfish they’re sacred.
  • Body cue check: Tight chest or sinking gut = “not aligned.”

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    Step 5: Cultivate Calm and Gratitude

    • Bookend gratitude: One thing you’re thankful for in the morning and night.
    • Turn routines into rituals: Light a candle, stretch, or breathe before
    • Nature reset: Step outside, breathe, feel the ground.
    • Gratitude swap: Share one small appreciation with a loved one daily.
      • ...more
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      Double Dose of Wellness PodcastBy A&N Holistic Health