YOUR SKIN PLAN
PHASE ONE
- Calm current breakouts and reduce inflammation
- Support post pill hormone regulation
- Support nervous system
- Simplify skincare routine and repair barrier
YOUR
LIFESTYLE
This is the bit that will really make the biggest difference for you, even though it probably won't feel like it right away.
Right now your routine is quite go with the flow depending on sea days and dock days, which is great, but your body needs a little consistency. Just a wee nudge.
Things to do right away -
Try to get up and eat within 60-90 mins - even on sea days. It might not seem it, but skipping breakfast will cause blood sugar dips which lead to more inflammation and breakouts.
Get natural light in your eyes within 30 mins of waking, even just stand outside for 5 mins and breathe - this is such an underestimated practice, doing this helps regulate hormones and skin healing.
Phone stays off for first 30 minutes after waking up - when we go straight on our phone this signals the body into stress mode.
Keep doing your lymphatic massage as you enjoy it, but don't stay in bed for ages doing it, up - light - then start your day.
After show days, keep giving yourself wind down time. Try do at least 30 minutes.
Keep listening to your body in regards to movement, on days your body isn't feeling it, stretch, pilates or yoga is enough movement.
YOUR RELATIONSHIP WITH STRESS.
Stress has been highlighted as a prevalent factor that is negatively impacting your health and wellbeing. The following guide is here to help you understand and manage stress so you can start to physically feel and see results. Navigate the guide from the tabs above, or the buttons below.
STAGE OF STRESS:
TYPE OF STRESS:
You struggle with:
Emotional, Physical, Environmental
STAGE
O1.
ALARM PHASE
Your System Is In Active Fight-or-Flight.
Right now, your nervous system is in the early stress response.
Adrenaline and cortisol are elevated.
Your body is alert and reactive.
You may feel:
Wired but productive
Anxious or overstimulated
Prone to stress cravings
Reactive in decision making
Struggling to fully switch off
Blood flow is being diverted away from the logical part of the brain, which is why when stressed you may operate more on reflex than reason.
At this stage, your body is still adaptive — which means it responds well to calming support.
Our focus is lowering stimulation and signalling safety.
NERVOUS SYSTEM SUPPORT
Ashwagandha
L-theanine
Passionflower
Valerian
Holy basil
5-HTP (where appropriate)
Magnesium
LIFESTYLE FOCUS
Reducing caffeine
Breathwork
Gentle evening wind-down routine
Lowering stimulation at night
Essential oils such as lavender or lemon balm
TYPES OF STRESS
Stress can show up in 3 ways:
Physical Stress: Work pressure and overcommitment, being busy with no true rest, over-exercising, injury recovery, poor sleep, blood sugar instability.
Emotional Stress: Unhappy or unsafe relationships, loss or grief, past or present trauma, feeling unworthy or misaligned with your true self, living in constant self-criticism.
Environmental Stress: EMFs, pollution, endocrine disruptors, ultra-processed foods, free radical exposure.
REGULATING EMOTIONAL STRESS
Healing does not begin with elimination diets or new supplements. It begins with safety. Some foundational shifts include:
In relationships, friendships, and work environments.
If something consistently dysregulates you, it needs addressing.
REGULATING PHYSICAL STRESS
Healing often requires doing less — not more.
If someone is training five days a week with high-intensity cardio or HIIT sessions, we may look at reducing this to around three sessions per week, lowering the overall intensity, or replacing some workouts with more restorative forms of movement. This could include Pilates, yoga, walking, or strength training with longer rest periods between sets.
Exercise should regulate the nervous system — not overstimulate it.
REGULATING ENVIRONMENTAL STRESS
It’s impossible to remove every environmental exposure completely, and trying to do so often creates more stress than benefit. The goal is not perfection, but gradually reducing overall load where it feels realistic and supportive.
Supportive shifts may include using stainless steel or cast iron cookware, drinking filtered water, choosing organic produce where possible — particularly for high-pesticide foods — and avoiding smoking or vaping. Other helpful strategies can include improving indoor air quality through ventilation or air purifiers, turning Wi-Fi routers off at night if practical, placing phones on airplane mode while sleeping, introducing more indoor and outdoor plants, and reducing the use of synthetic fragrances within the home.
YOUR DAILY ROUTINE:
This routine has been custom made for your needs and lifestyle:
AM routine
This doesn’t need to be perfect, just consistent
Wake up - don’t grab your phone straight away
Give yourself 20–30 mins before going on it. straight into your phone = straight into stress mode
Get light in your eyes asap
Even if it’s just stepping outside for 5 mins
- this helps regulate your hormones + skin
Move your body lightly
Walk, stretch, even just getting up and about - doesn’t need to be a workout
Eat within 60–90 mins of waking
This is a big one for you
- skipping breakfast = blood sugar dips - more breakouts
Keep it simple -
oats + chia + almond milk + fruit + nut butter
Hydrate
Water first thing before caffeine or anything else
Then do your skincare
PM routine
This is about getting your body out of “go mode”
After shows / busy days - give yourself a wind down
You can’t go straight from performing to deep sleep
- read, sit quietly, low light in cabin, try keep it cool as well
Limit phone before bed
Try at least 30–60 mins without it
- your brain needs a chance to switch off
Shower + skincare
Let this be your “we’re done for the day” signal
Light snack if needed
Something balanced (not just sugar)
- helps avoid overnight blood sugar dips
Sleep
Aim for consistency where you can
Even with your schedule, try keep a rough rhythm
NON-NEGOTIABLE DAILY HABITS
If everything feels like too much, just focus on these -
• Eat breakfast
• Get daylight early
• Don’t live on your phone first thing
• Proper meals (not just light salads)
• Wind down before bed
ADDITIONAL LEARNING RESOURCES
These documents have been together as general educational tools to help you understand stress better, and therefore be able to control it.
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