Feeling Stiff and Stressed After the School Holidays? Here’s How to Reset
The summer holidays are over. The kids are back at school. And you’re… exhausted?
It’s completely normal. Many of our patients find that after the busy season is when things catch up with them. The adrenaline drops, the routines shift, and suddenly the tension, tiredness, and little aches start showing up.
Whether your body feels tight, your energy’s low, or your nervous system is running on empty, now’s the perfect time for a gentle reset.
Here are four daily habits we often recommend at Body Zest, simple but powerful ways to start feeling more balanced again.
1. Breathe (Properly)
Most of us don’t breathe well when we’re stressed, we breathe up into our chest and shoulders instead of low and deep into our diaphragm. This type of shallow breathing can keep your nervous system in “fight or flight” mode.
Try this:
Place your hands on your belly.
Take a deep breath in through your nose, and feel your belly rise.
Exhale slowly through your mouth, feeling your belly fall.
Do this for 1–2 minutes. No fancy techniques, just awareness.
It’s a simple practice, but it helps regulate your nervous system, reduce stress, and bring your body back into balance.
2. Move Gently
You don’t need a full workout to feel better. A few minutes of gentle movement can release tension, mobilise your spine, and help your body feel more spacious again.
Try this:
Thoracic spine rolls (rounding and extending your upper back)
Cat-cow stretches
Pelvic tilts
Gentle shakeouts of your arms, legs, and shoulders
These movements don’t need to be intense, think of them like brushing your teeth, but for your joints and nervous system.
3. Hydrate Well
Yes, it sounds basic, but dehydration can massively affect your energy, focus, and how your body feels.
When life gets busy, water intake is one of the first things to slip. Aim for consistent hydration throughout the day, especially if you're still running around doing drop-offs, errands, or work.
Tip: Start your morning with a glass of water before coffee. Add a pinch of sea salt or a squeeze of lemon to support electrolyte balance.
4. Get Back Into a Food Routine
Summer often throws meal times and food habits out the window. You might have been grabbing snacks, eating on the go, or relying more on quick fixes. That’s OK, but now’s a great time to ease back into a more regular, supportive rhythm.
A few ideas:
Prep simple meals at the start of the week
Batch cook a few easy dinners
Stock the fridge with go-to options that feel good for your body
Eat sitting down when you can (even if it’s just for 10 minutes)
The more you support your body with good food, the more stable your energy and mood will feel day to day.
Final Thoughts: You Don’t Need to Be Perfect, Just Consistent
This isn’t about an all-or-nothing reset. These four things, breath, gentle movement, hydration, and a solid food routine, form the foundation for feeling better in your body.
If you’re still feeling stuck, tense, or in pain, we’re here to help. Osteopathy can be a great way to release long-held tension and support your return to balance.
But for now, start where you are. A little goes a long way.