Mastering Stress: Nervous System Hygiene for Modern Life

Lachlan Wallace • September 8, 2025

TLDR: Practise daily nervous system hygiene to foster balance, resilience, and mental clarity in our high-stress world.

In today?s fast-paced environment, stress is inescapable?but with the right strategies, it doesn?t have to wear us down. Our nervous system is constantly shifting between two states: ?fight or flight? (sympathetic) and ?rest and digest? (parasympathetic). Both are vital for responding to life?s challenges and finding calm. However, without mindful management, we can get stuck in a constant state of stress, which drains resilience and limits our capacity to handle challenges with ease. Here?s how to foster a balanced, resilient nervous system through simple, supportive practices.

Understanding Stress Responses

When faced with a challenge, the sympathetic nervous system initiates ?fight or flight,? releasing cortisol and adrenaline to keep us alert and ready. This response is essential for short-term survival. But in the long term, staying in this heightened state leads to fatigue, anxiety, and health issues. On the other hand, the parasympathetic system brings us back to ?rest and digest,? allowing our bodies to recharge. This balance is where well-being thrives.

10 Strategies for Managing Stress

Daily Journaling Practice
Reflective journaling clears mental clutter and brings focus. Spend five minutes each morning writing about your challenges, goals, or moments of gratitude. This simple act can boost clarity and reduce stress.
Nature Walks
Walking in nature is grounding, helping you reconnect with the present and reduce anxiety. Try a 10- to 20-minute walk each day, focusing on your surroundings and the rhythm of your steps.
Optimise Your Sleep
Deep sleep and REM cycles are essential for emotional balance and recovery. Set a consistent bedtime, limit screen time before bed, and create a calming environment to support restful sleep.
Hydration for Mental Clarity
Even mild dehydration affects brain function, leading to irritability and brain fog. Start your day with a glass of water and keep a water bottle nearby to stay hydrated.
Eat for Brain Health
Foods rich in nutrients?like leafy greens, berries, and fatty fish?support brain function and reduce oxidative stress. Adding these to your meals can keep your mind focused and resilient.
Manage Screen Time
Excessive screen time overstimulates our brains and increases stress hormones. Set boundaries around screen usage, particularly in the evening, to support relaxation.
Mindfulness and Meditation
Meditation practices reduce stress and increase awareness. Start with five minutes of deep breathing each day, or try a simple guided meditation to ground yourself.
Exercise as Movement Meditation
Physical activity like strength training or a group class can be a powerful reset, taking you out of your head and into your body. Aim for at least a few sessions each week to stay grounded.
Breathwork Techniques
Techniques like 4-7-8 breathing?inhale for 4 seconds, hold for 7, exhale for 8?instantly reduce stress and bring a sense of calm. Practise it anytime you feel overwhelmed.
Social Support
Connecting with loved ones reduces cortisol and boosts resilience. Set regular times for check-ins with friends or family, whether over a meal or a quick call.

The Importance of Small Wins

Our society values constant productivity, but we?re not wired for perpetual stress. The practices outlined here serve as ?small wins? that help us pause, recharge, and restore balance. Consistently honouring these self-care moments builds long-term resilience and keeps us present in the moments that matter most.

By prioritising these habits, you?ll cultivate the ability to navigate stress with calmness and clarity. Each small step is a win in your journey toward a balanced, fulfilling life.

Want more guidance on managing stress and maintaining balance? Join our Virtus Community Facebook Group for free guides and resources that turn insights into actionable strategies.

Be Amazing,
Coach Lachie

P.S. If you?re ready to take your Health, Fitness, or Performance to the next level and work with Virtus, you can learn more about us here or book a Free Intro Session via our Website

www.wordpress-1266437-4585655.cloudwaysapps.com

< Older Post

Newer Post >

Recent Blog Posts

Good, Better, Best: The Secret to Consistent Progress

By Lachlan Wallace • September 9, 2025

At Virtus, we know the hardest part of training isn’t the session itself, it’s showing up consistently. We all say it at some point: “I don’t have time. Now isn’t a good time. Life feels too full.” And that’s real. Life is busy. But here’s the truth: the problem isn’t time or location. It’s how we think about consistency. Waiting for the perfect 60 minute slot in the gym is the fastest way to keep missing sessions. Most people fall into the trap of believing training has to look a certain way: one full hour in the gym, no interruptions, perfect energy levels. The reality is life rarely lines up like that. Instead of missing workouts altogether, we flip the script at Virtus. Consistency is built on adaptability, not perfection, and that’s where the Tiers of Opportunity come in. Think of it like this: your best case scenario might be a full Virtus session at 6am. That’s the gold standard. But what if life gets in the way? You still have other options. Maybe it’s a half session later in the morning. Maybe it’s a run or walk in the afternoon. Maybe it’s 15 minutes of home mobility at night. Every option still moves the needle forward. The only truly bad option is doing nothing at all. We’ve seen it work countless times in our community. A parent squeezes in a 30-minute home workout between school drop-off and work. One of our footy boys hits a quick 15-minute speed block before training. Another member fits in push-ups, squats, and a jog before dinner. These aren’t perfect sessions, but they’re powerful because they keep the chain unbroken & move the needle towards the person they want to become. This system works because it stops the cycle of starting and stopping. No more feeling like you’re back at square one. Adaptability is what keeps you consistent, and that’s how training habits stick, even during the busiest seasons of life. Consistency doesn’t come from perfect routines, it comes from using the time you do have and leaning on the Virtus community and coaching team to back you up along the way. Training with us means you’re never doing this alone. We’ll help you find your Plan A and build your week around it. We’ll make sure you’ve got Plans B, C, and D ready so you don’t fall off track. And we’ll keep you accountable through coaching, check-ins, and the community around you. At Virtus, consistency is built into the system. So here’s the takeaway: it’s not about being perfect, it’s about finding ways to move the needle, even slightly, every day. Fifteen minutes beats zero. Imperfect sessions compound into powerful results. Adaptability keeps you consistent. Consistency gets you stronger, leaner, and more capable. And consistency, over time, is what makes the difference between wishing for progress and living it. At Virtus, we’ll help you build the systems that keep you training no matter how busy life gets. Want to learn more ? Book a Free Intro. Be amazing. Lachie