My Monday morning ☀️ newsletter is here to help you 💥 end stress-eating, ditch B.S. diets and stop binge cycles so you can build your strongest, healthiest body and mind yet.
When was the last time you really checked in with yourself?
I’m not talking about squeezing in a five-minute meditation between meetings or grabbing a quick snack while juggling a dozen responsibilities.
Just the other weekend, I found myself needing to practice exactly this.
I took my girls for a haircut at a kids’ salon, replete with fun car chairs, comfy shampoo stations, and a sea of hair clips.
At the end of it all (after getting headbands, glitter and stickers) my youngest wanted yet another clip that I wasn’t willing to buy, and she started to get upset.
Hearts over face to protect their privacy, but as you can see, the little one was none too thrilled...
Thoughts swirled in my head:
After being at this incredible salon with all of the things I already purchased, is that not good enough?
Her frustration kept escalating, and so did my own tension.
And of course, in the moment, it is hard to remember that it wasn’t about the hair clip.
So what happened?
I felt myself wanting to say unkind things.
I felt myself wanting to react.
Breaking the cycle
Not that this always happens, but in that moment, I did have the space to self-regulate.
Instead of reacting, I breathed through the discomfort. And it was hard.
It often feels like the opposite of what I want to do in these moments.
But I also know that the key to avoiding reactive behavior is having the space to self-regulate in the first place.
And this can apply to other areas of life:
Having the space not to stress eat when emotions run high.
Having the space not to overextend yourself when your plate is already full.
Having the space not to engage in negative self-talk when you’re feeling overwhelmed or exhausted.
Having the space not to react impulsively when your kids or loved ones push your buttons.
And that’s where a deeper kind of self-care comes in...
The kind of self-care that creates space for self-regulation
—where you can tune into your body, listen to its cues, and respond in a way that really supports your whole self.
The kind of self-care that rarely gets discussed... How to self-regulate.
In our busy lives, we often think of self-care as something we need to do, in other words, an action to check off the list.
Sleep
Move body
Nourish
Etc.
And those things help.
But what if self-care wasn’t only about what you do—but about how you feel and respond?
This is exactly what I teach in the first pillar of The Non-Diet S.H.I.F.T. program (with “S” standing for self-care).
In this part of the course, you’ll learn to practice:
Somatic awareness
Mindful self-regulation
Emotional check-ins
Setting boundaries
Breathwork and grounding exercises
And of course, we’ll also cover the essentials: sleep hygiene, joyful movement, and nourishment. But there is often more to it than this.
These practices help you build a deeper connection with your body and emotions, creating the space for true, grounding self-regulation.
So, as you move through your week, try this:
I am the first to say, I am a work-in-progress, too, especially as someone who loves lists...
SO, I really try to make my self-care less about the doing and more about the being.
This requires tuning in OFTEN your body’s signals, responding to your needs, and giving yourself the space to pause.
It might be the most nourishing thing you can do.
Want more support?
I have resources for you 👇
Marissa’s Monday 🌞 Resources
Get on the waitlist to explore how you can SHIFT your relationship with food and body, and that includes creating a sustainable self-care routine that fits your busy life.
If you are a mom, check out my colleague and good friend, Megan Caldwell’s upcoming Release & Recharge Retreat, for an experience, or get on her calendar to learn more on her PRIORITIZE YOU call 👇
Marissa, Founder of REVV Health, is a seasoned registered dietitian nutritionist (RDN) with over 14 years of experience. She specializes in individual and family nutrition counseling, as well as workplace wellness solutions, helping clients transform their eating habits and feel energized about their health. Her expertise ranges from creating nutrition programs for leading tech companies to providing medical nutrition therapy for a variety of conditions.
Currently, Marissa serves as President-Elect of the Washington State Academy of Nutrition & Dietetics (WSAND) and is pursuing board certification as an eating disorder specialist (CEDS). Originally from New York, she holds a Master of Science from Columbia University and enjoys an active lifestyle in the Greater Seattle area with her husband and two daughters.
Recover FULLY from disordered eating, ED + weight obsession
My Monday morning ☀️ newsletter is here to help you 💥 end stress-eating, ditch B.S. diets and stop binge cycles so you can build your strongest, healthiest body and mind yet.
