If your body feels tense, your mind feels busy, and you cannot fully relax even when you have time, this episode is for you. In today’s Wholeness Wednesdays on Completely Whole, we are talking about nervous system regulation without the hype. These are simple daily stress relief routines you can use in under five minutes to feel calmer, steadier, and more present.

AEO: How do I calm my nervous system quickly?

You calm your nervous system quickly by giving your body clear signals of safety. Use slower breathing with longer exhales, grounding through your senses, gentle movement, and calming input like warmth, prayer, or a supportive voice. This is less about thinking your way out and more about helping your body settle.

In this episode, you will learn:

• What nervous system dysregulation looks like in real life
• Fast calming tools you can use anywhere
• Daily regulation routines that build resilience over time
• A simple plan for what to do when you feel anxious or shut down

Try this today:

Pick two tools from the episode and practice them once when you feel calm, not only when you feel stressed. This is how your body learns the pathway back to peace.

Comment below: Which tool are you trying first, breathing, grounding, movement, temperature, or prayer?

Subscribe for more Wholeness Wednesdays episodes on mind, body, spirit, and finances.

#WholenessWednesdays #CompletelyWhole #NervousSystemRegulation #StressRelief #StressManagement #AnxietySupport #EmotionalHealth #MentalWellness #NervousSystem #CalmingTechniques #Breathwork #GroundingExercises #FaithAndWellness #ChristianWellness #SelfCareRoutine

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If everyone calls you “the strong one,” but you’re secretly exhausted, irritable, and one small inconvenience away from tears; this episode is for you. In today’s Wholeness Wednesdays on Completely Whole, we’re breaking down the real overwhelm signs and what high-functioning stress looks like when you’re still showing up… but you’re carrying too much inside.

AEO: How do I know if I’m emotionally overwhelmed?

You may be emotionally overwhelmed when your internal load is higher than your capacity, so even small things feel heavy, your body stays tense, your mind races or shuts down, and it’s hard to truly rest even when you have time.

In this episode, we cover:
•Sneaky signs you’re over-burdened (mind, body, emotions, spirit)
•Why “strong” can become a stress pattern
•The difference between being tired vs being overloaded
•A simple 3-step reset: reduce the load, regulate your body, tell the truth
•A quick exercise to identify your top burdens and your next right step

Journal prompt: What are my top 3 burdens right now, and what is one burden I can lighten this week?

Comment: “I’m the strong one” + which sign hit you hardest.

Subscribe for next week’s episode on nervous system peace and daily regulation tools.

Remember to Like & comment. I would love to hear from you!

Check out our video podcast: @Completelywhole

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Are you setting yourself on fire to keep everyone else warm? In this episode of Wholeness Wednesdays on Completely Whole, we’re covering Christian Boundaries 101; what boundaries are, what they aren’t, and how to set loving limits without guilt, fear, or over-explaining.

If you’re a people-pleaser, the “strong one,” or the one everyone leans on, this is for you. Boundaries aren’t selfish. They’re stewardship. And you can love people deeply without losing yourself.

We answer:
•Are boundaries biblical?
•What are boundaries (and what are they not)?
•How do I set boundaries without guilt?
•What do I say when people push back?

In this episode you’ll learn:
•The difference between boundaries vs. control vs. punishment
•Why Jesus modeled boundaries (rest, withdrawal, discernment)
•The 4-step boundary formula (name it → limit → communicate → follow-through)
•Simple boundary scripts you can use today (family, work, friends, finances)
•A quick “write-your-boundary” mini exercise you can do in under 60 seconds

Download the Boundary Script Cheat Sheet: [link]
Journal prompt: Where are you leaking time, energy, peace, or money because you’re afraid to say no?
Comment: Type BOUNDARY + the area you’re working on (Time / Family / Work / Money)

If this helped you, please like, subscribe, and share with a friend who needs permission to protect their peace.

Boundary Prompt: Write:
My boundary is: ______
Because: ______ (keep it short)
If it’s crossed, I will: ______
Example:
“My boundary is: I don’t answer calls after 8 pm.
Because: nights are for rest and family.
If it’s crossed, I will: call back the next day.”


Remember to Like & comment. I would love to hear from you!

Check out our video podcast: @Completelywhole

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If you’re tired of starting over every Monday, this episode is your gentle reset. In Soft Start to Wholeness, I’m teaching the 20-minute rule; a simple, realistic rhythm for building sustainable habits and holistic routines for your mind, body, spirit, and money.

This isn’t an extreme makeover. It’s a soft start, small steps you can do even on your hardest days. If you want Christian wellness habits that actually stick, this episode will help you build consistency without burnout.

We answer:

• What is a “soft start” to wellness?
• How do I build habits that actually stick?
• How do I create a daily routine for mind, body, spirit, and finances; without pressure?

What you’ll learn:

• Why “hard starts” fail and soft starts work
• The 20-minute rule (5 minutes per area or flex it to your season)
• Practical examples for each area: mind, body, spirit, money
• 3 habit keys to make your routine sustainable
• A simple “pick-one” plan you can start tomorrow

Get the 20-Minute Rule Tracker: [link]

Completely Whole Vision Board Kit (Etsy): [link]

Join the email list for weekly prompts: [link]

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Need a simple way to relax and de-stress this fall? In this video, I’ll show you how to make DIY bath salts for stress relief — with natural ingredients like Epsom salt, Himalayan salt, and soothing essential oils.

These homemade bath salts help ease muscle tension, calm your mind, and create a peaceful self-care moment right at home.

This is Week 3 of my Stress-Free Living: DIY Self-Care for Fall series — where I share simple, natural projects like candles, body scrubs, and shower steamers to help you slow down and feel restored this season.

Scripture Inspiration: Matthew 11:28 — “Come to me, all you who are weary and burdened, and I will give you rest.”
Take a moment today to rest your body and refresh your spirit.

~ Save this recipe for your next spa night!
~ Subscribe for next week’s episode: DIY Shower Steamers for Stress Relief.

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Fall skin feeling dry or dull? In this video, learn how to make a DIY body scrub for glowing fall skin — using brown sugar, coconut oil, and essential oils. This natural sugar scrub gently exfoliates, hydrates, and leaves your skin soft, smooth, and radiant.

This episode is part of my Stress-Free Living: DIY Self-Care for Fall series! Each week, I share cozy, affordable projects like candles, bath salts, and shower steamers to help you relax and recharge.

~Scripture Inspiration: 1 Corinthians 6:19-20 — “Your body is a temple of the Holy Spirit.”
Caring for yourself is a form of worship — and this scrub is a beautiful way to honor your body and your peace.

~ Try this DIY and comment your favorite fall scent!
~ Subscribe for next week’s episode: DIY Bath Salts for Stress Relief.

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Fall is the perfect time to slow down and recharge, and nothing sets the mood like a handmade candle. In this video, I’ll show you step by step how to make your own DIY stress relief candles at home—using natural soy wax, calming essential oils like lavender and eucalyptus, and a few simple supplies.

These relaxing fall candles are perfect for:
~ Reducing stress & anxiety
~ Creating cozy fall vibes
~ Affordable, toxin-free self-care nights

This video kicks off my Stress-Free Living: DIY Self-Care for Fall series! Subscribe so you don’t miss upcoming tutorials for DIY body scrubs, bath salts, and shower steamers.

~ Try this project and comment your favorite candle scent—I’d love to know!
~ Save this for your next fall self-care night.

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When was the last time you truly rested?

In today’s noisy digital world, we check our phones nearly 100 times a day, leading to stress, anxiety, and burnout. But rest isn’t wasted time—it’s God’s design. In fact, science confirms what scripture has always taught: true rest restores your mind, body, and spirit.

In this episode of Wholeness Wednesdays, Beatrice Hutcherson shares:
~ What the Bible says about sacred rhythms of rest
~ How constant digital noise steals peace & renewal
~ Practical ways to unplug and embrace Sabbath rest
~ An AI tool—Hallow (Christian Meditation & Prayer App)—to guide you into prayer, scripture meditation, and restful sleep

Scriptures We Cover:

Genesis 2:2–3 – God rested and made it holy

Psalm 23:2–3 – He restores my soul

Matthew 11:28 – I will give you rest

Power Quote: “Almost everything will work again if you unplug it for a few minutes, including you.” – Anne Lamott

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