Resetting Your Mind and Body
I’m willing to bet we’ve all been there—a weekend (or even a single day) of more than usual. A food splurge, a shopping spree, a late night with friends, or a stretch of skipped workouts. In the moment it feels fun and full, but afterward our bodies and minds often remind us that too much of a good thing is not a good thing!
For me, these “binges” feel stronger these days. Hormonal shifts in midlife have a way of amplifying the highs and lows, making me more aware of what my body needs, and what throws it out of balance.
Not long ago, I had one of those weekends. Friday night began with a lovely Shabbat dinner. We poured a little more wine than planned, tore into the challah with extra enthusiasm, and lingered long at the table. Saturday brought dinner with friends, complete with appetizers, a main course, and a dessert platter I couldn’t resist. We stayed up too late, and by Sunday morning, I woke up feeling puffy, sluggish, and heavy in my body.
Years ago, that Sunday would have looked very different. My old instinct was to “punish” myself for “overdoing it.” I’d set strict rules: no sweets for a time, only salads, longer workouts at the gym. At the time I thought I was being disciplined, but really, I was layering guilt and shame onto an already tired body.
Now, things look different. Menopause has taught me that my body doesn’t bounce back quite as quickly, and surprisingly, I found a gift in this. It has forced me to slow down, to listen, to realize that recovery isn’t about undoing what I ate or drank. It’s about responding with care. Too much sugar leaves me foggy, late nights unravel my sleep for days, and skipping movement shows up in my mood as much as my muscles. None of this means I’ve failed. It just means my body is speaking up.
That particular Sunday, I tried something new. I made my coffee, layed on my couch, and gave myself permission to move slowly. I noticed I wasn’t hungry right away, so I waited until mid-morning to make breakfast. Later, I went for a walk, not to “burn off” the challah or the chocolate brownie, but to breathe, stretch, and remind my body that I was listening. By the afternoon, I felt steadier. Not 100%, but closer to myself.
These days, this is what resetting means to me. It’s not about restriction or payback. It’s about asking: What do I need right now to feel more like myself? Sometimes the answer is an outdoor walk, a crisp salad, a simple meal of eggs and toast, and by the end of the evening, an early bedtime.
What I’ve learned is that gentle resets are far more powerful than harsh rules. They rebuild trust with myself, with my body, with the process of living in a rhythm that honors my mind and body. I’d love to know—when you’ve had your own version of “too much,” how do you bring yourself back into balance? As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to support you. If you’d like to explore working together, feel free to reach out at rachel@livehealthynyc.com.