Yellow Rose Wellness
Module 3: Stress – Understanding It, Managing It, Reclaiming Calm
Module 3: Stress – Understanding It, Managing It, Reclaiming Calm
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In this module, we take a compassionate deep dive into chronic stress, what it looks like, how it shows up in your body and mind, and why it’s so common (especially for women and mums).
You’ll explore:
- The symptoms of chronic stress and how they affect your hormones, sleep, mood and energy.
- A personal stress assessment to help you identify your unique stress pattern.
- Simple, science-backed strategies to stress less and create more calm in your day.
- How to design a calming environment that supports your nervous system.
- Micro-regulation tools you can use in real time to calm your nervous system when you can't tap out.
- The power of deep breathing, with example exercises and the science behind why it works.
- How to build emotional resilience and reframe stress through meaning - making, storytelling and values - based living - so you feel stronger, not smaller after those hard moments.
- Reflection questions to help you connect the dots and shift your mindset.
- My own experience with stress, burnout and recovery.
- Gentle homework to help you integrate what you've learned into real life.
This module is about awareness without overwhelm, giving you tools to feel more grounded, more in control, and more like you again.
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Module breakdown
Module 1: Welcome & Prep Week
Get into the right mindset and set yourself up for success. We lay the foundations for a transformative journey — with clarity, compassion, and intention.
Module 1B: The Wheel of Wellness
Explore the 8 dimensions of wellness and identify where you need support. You’ll be introduced to journaling, gratitude, and gentle self-reflection.
Module 2: Nutritional Fundamentals
Learn the essential nutrients women need to thrive — with practical tips for fuelling your body, balancing blood sugar, and supporting long-term health.
Module 3: Stress & Resilience
Start with a personal stress assessment, then discover evidence-based strategies to manage stress, regulate your nervous system, and feel more grounded.
Module 4: Hormones & Health
Understand the key female hormones and how they impact your mood, energy, and wellbeing. Learn how to work with your cycle, not against it.
Module 5: Body Image & Self-Acceptance
A compassionate look at body image, societal expectations, and how to reframe your relationship with your body — beyond weight loss and comparison.
Module 6: Food & Mood
Explore the powerful connection between what you eat and how you feel. Learn to navigate emotional eating and build a healthier, more intuitive relationship with food.
Module 7: Sleep & Health
Discover why sleep is essential for wellbeing — and how to improve your sleep habits with simple, science-backed strategies that fit real life.
Module 8: Movement & Active Living
Create an exercise plan that works for you. Learn how to incorporate movement into your day in ways that feel energizing, not exhausting.
Module 9: Self-Care That Works
What does self-care really mean? Learn how to integrate it into daily life without guilt or overwhelm — and why it’s essential for your health.
Module 10: Relationships & Communication
Explore how relationships evolve — from friendships to partnerships. Learn practical communication tools, understand love languages, and strengthen connection.
Module 11: Happiness & Gratitude
What is happiness, and why does it matter? Discover practical, evidence-based ways to cultivate joy, gratitude, and emotional wellbeing in everyday life.
Module 12: Celebrate & Plan Your Next Chapter
Reflect on how far you’ve come, celebrate your growth, and set meaningful goals for your next chapter — with clarity, confidence, and purpose.
Bonus: Progress Tracker & Checklist
Stay motivated with a printable checklist to track your progress, celebrate wins, and keep moving forward.