Calm Over Cortisol: My Mindful Practices 🧠

Be present in all things and thankful for all things.

– Maya Angelou

Did you know stress can raise your cortisol levels, which in turn raises your blood sugar and blood pressure? Having persistent elevated hypertension and glucose levels is tied to many diseases, and with stress being a major culprit and root cause, it begs the important question, how are you managing your stress?

You can eat all the right foods and exercise regularly, but if you’re not managing your stress and grounding yourself in the present moment, these actions can start to feel like burdens rather than mindful practices. Sooner or later, stress can turn healthy habits into dreaded tasks we are dying to check off our to-do list. And if this sounds all too familiar —don’t worry, you’re not alone. I’ve been guilty of this, and I’m sure most of us are. “Why, why? Tell them that it’s human nature!” Stress is an inevitable experience that comes with being human. Though it can be fruitful for growth, a lot of the time, stress can be unnecessary cargo we load on ourselves when we can simply resolve it by:

A) removing the stressor

and/or

B) becoming better at managing it through positive mindset shifts & activities

Your mind is the window to your life, and once you realize that the way you view yourself, others, and the world around you matter, it can make all the difference in the way you navigate stressors. When you think of it, the environment we surround ourselves in, the things we consume (food, information, media), and our perspectives shape our world. Are you looking through the lens of life from a positive or negative outlook? Does your attitude reflect a scarcity mindset or one full of abundance?Though it may seem miniscule, our mindset lays the groundwork for our overall well-being.The more you practice finding balance and choosing calm over cortisol, the more your body will thank you — and the more your life will begin to transform.

Here are some mindful practices I incorporate into my life to help keep stress at bay—or at the very least, to manage it in a healthy way. These are simply suggestions—take what resonates and leave what doesn’t. Everyone is different, so I encourage you to find what nurtures your own mind and body—whether that’s through quiet moments of stillness, intentional movement, or self-care rituals that bring you peace and joy.

• Positive Affirmations ✨ - your words and thoughts are powerful! I see it as an exercise for the brain. Here are some affirmations and phrases I live by and actively remind myself of daily:

  • I am enough; I can do hard things; What’s meant for me will never pass me by; Be kind to all; Do not let your left hand know what your right hand is doing (Matthew 6:3); Be grateful for your blessings; Be still (Psalm 46:10); Slow down; The fruit will grow in its due season; When one door closes, another door opens; Rejection is protection & redirection.

• Reading & Writing ✍🏽📚

  • Journaling - Writing my thoughts on paper helps me tune into how I’m really feeling. For me, it’s like a personal check-in. Sometimes I’ll add photos or little drawings to make it more fun and expressive :) All I know is that writing gives my mind the space it needs to breathe.

  • Bible Study - Growing in my faith and using scripture as a guide in my life has helped strengthen my relationship with God and has transformed the lens through which I see life.

  • Blogging - Medamorfosis allows me to explore my creativity not only in outlining and crafting posts, but designing my page in a way that aligns with my vision. Blogging keeps me accountable in my health journey & allows me to share things I’m learning along the way.

e-Reading - I never thought I’d say this because I’ve always been one to carry a physical book in my bag, but I was recently gifted the basic model of the Kindle in the color matcha, and I’ve been enjoying the experience of e-reading. I love the fact that I can throw my little Kindle in my bag or put it in my pocket and take it with me on the go. Reading has now become lightweight — in the physical and literal sense! As you can see to the left, I also went about decorating mine with stickers to give it my little touch :)

• My current read: The Let Them Theory by Mel Robins — I highly recommend it!

• Exercising 🏋🏽‍♀️

  • Favorite forms of movement:

    • Low-impact exercises → walking, pilates & dance

    • High-impact exercises → strength training, HIIT & Tabata

• Connection & Community 🧑‍🧑‍🧒‍🧒

  • Spending time with my loved ones, pets — actively listening, sharing stories & new experiences

  • Meditation - being present

  • Joining & participating in a community that feeds the soul - my church, theatre & fitness group

• Exploring 🔍

  • Locations - whether it’s a cafe/restaurant, library, thrift store, exhibit, or Trader Joe’s (my favorite), I just love exploring new areas to create memories.

  • Nature - I enjoy walking through parks and hiking both new and familiar paths; I find spending time in nature to be very calming.

  • Music/artists - I always love discovering new artists, and learning about their creative process and path especially if they are new to the industry (some of my favorites include Laufey & Doechii — I find their authenticity and vulnerability in their art expression both inspiring and admirable.

• Self-care 💆🏽‍♀️ - All of the above are forms of self-care, but here I specify it to mean hygiene and wellness

  • Romanticizing my routine - jazzing up my bath/shower with some aromatherapy and treating it like a spa experience; listening to my favorite podcast as I’m doing skincare; lighting up a candle as I’m studying or cleaning my space; drinking matcha or lemon-ginger tea.

  • Embracing my style - investing in pieces that make me feel confident and comfortable; not being afraid to try out new styles; normalizing not following all the trends; recreating outfits using items I already own; shopping sustainably (thrifting); donating pieces I don’t need to the thrift store, shelter or my second home, the Dominican Republic.

  • Minimizing screen time - I try my best to be intuitive when it comes to my phone use because it’s very easy to lose track of time and scroll endlessly. Practice not reaching for your phone first thing in the morning and before bed - I feel a huge difference in my mood, energy, and focus when I do. Plus, if you’re on your phone, you might miss what’s right in front of you!

Whatever season of life you’re in, I hope these practices offer a gentle reminder that taking care of your mental, emotional, and physical well-being are all valid and necessary. There’s no perfect way to manage stress—only what feels right for you. Be kind to yourself as you explore what works, and give yourself permission to slow down when you need to. Even the smallest acts of self-care can have a big impact. You’re not alone—and you’re doing better than you think. Keep going. You’ve got this!