The Clear Mind Method
3 Steps to Navigate the Holidays with Intention, Not Overwhelm
You know that feeling when the holidays are supposed to feel joyful… but instead, your mind feels like a browser with too many tabs open?
Between work, family, travel, and traditions, it’s easy to lose yourself in the swirl. And if you’re in your 40s or 50s, your body may be whispering (or shouting) that the old ways of “pushing through” aren’t working anymore.
That’s because during perimenopause, the hormonal fluctuations that naturally occur can make your stress response more sensitive. Cortisol (your main stress hormone) can spike faster, blood sugar can swing more dramatically, and energy can dip more deeply. Research even shows that women in perimenopause experience up to a 30% increase in perceived stress compared to their premenopausal years — not because they’re doing anything wrong, but because their biology is changing.
So if you’re feeling more anxious, scattered, or on edge this season, it’s not “just you.” It’s your body asking for a new rhythm — one guided by clarity, intention, and a bit more grace.
That’s where The Clear Mind Method comes in: a simple, three-step framework to help you slow the spin, protect your peace, and stay grounded through the season ahead.
Step 1: Pause before you pour
Before you pour your energy into another “yes,” another commitment — or even another drink — pause.
This isn’t about restriction; it’s about awareness. Alcohol often flows freely at holiday gatherings, but it can quietly disrupt your sleep, raise cortisol, and worsen next-day anxiety. The same goes for pouring your time or energy into things that drain you.
Take 30 seconds to check in: Is this serving my energy or depleting it?
This simple act of awareness does more than create space — it literally rewires your brain’s stress response. Studies show that even brief mindfulness moments can reduce cortisol levels and improve emotional regulation, giving you a physiological buffer between stimulus and reaction.
You don’t need a meditation cushion or an hour of silence. Try a grounding breath before responding to a text, refilling your glass, or walking into a family gathering.
That one pause can shift your entire day from reactive to intentional.
Step 2: Fuel to Feel Good
During busy seasons, it’s tempting to grab whatever’s quick — or to skip meals altogether. But those choices can send your blood sugar on a rollercoaster that mimics a stress response.
When your blood sugar spikes and crashes, your cortisol and adrenaline do too, leaving you feeling anxious, tired, or irritable. Balancing blood sugar isn’t just about metabolism — it’s about mood and mental clarity.
Here’s a grounding strategy:
Start with protein. Aim for 20–30g at each meal to steady your energy.
Add fiber and color. Non-starchy veggies and complex carbs (like sweet potatoes or quinoa) help slow glucose release.
Anchor your day with intention. A balanced breakfast sets the tone for balanced decisions later.
You don’t have to overhaul your diet — just choose to fuel your focus.
Step 3: Get your Vitamin G
Forget Vitamin C for a second — let’s talk about Vitamin G: Gratitude.
It’s not a real supplement, but it might as well be. Gratitude acts like nourishment for your nervous system. Research from the University of California, Davis found that people who practiced gratitude daily had 25% lower cortisol levels and better heart health markers over time.
When you intentionally “dose” yourself with Vitamin G, you shift your body from fight-or-flight into rest-and-restore mode.
Try sprinkling it throughout your day:
Morning: Name one thing you’re grateful for before checking your phone.
Afternoon: Share a gratitude moment with a coworker or friend.
Evening: Write one sentence that sums up the best moment of your day.
Gratitude isn’t about ignoring the chaos — it’s about reminding your body and brain that there’s safety and goodness right here, right now.
Your clear mind reminder
This season doesn’t have to be about doing more — it can be about being more present.
When you pause before you pour, fuel to feel good, and get your daily dose of Vitamin G, you create a sense of calm that carries you through the noise.
And maybe, just maybe, this becomes the year you navigate the holidays with more intention — and less overwhelm.
Because the clearer your mind, the calmer your season.
Closing Thoughts
At Lionheart Health Coaching, everything comes back to three foundations: lowering inflammation, balancing blood sugar, and managing stress. They’re the quiet anchors that help your body and mind work with you instead of against you — especially through seasons that pull you in many directions.
If this message resonates, keep an eye out for something special: a new women’s health group program launching soon, designed to help you strengthen these pillars alongside a supportive community of women walking the same path.
Until then, I hope you’ll carry your Clear Mind Method — and your daily dose of Vitamin G — into every corner of this holiday season. And of course, if you need someone to walk this season with you, let’s chat.
