Sometimes You Don’t See It Coming, But Sometimes You Do

Life has a funny way of throwing curveballs. Some days are smooth, and some hit you hard without warning. But sometimes, you sense it coming, almost like a quiet warning. And that’s what happened the day I found myself pulling out in front of another car. I saw it coming, and it hit me hard in more ways than one.

The car accident left me shaken. Physically, I felt jolts and soreness, but it was the mental and emotional toll that caught me off guard. The “what-ifs” ran through my mind on repeat, along with waves of frustration, regret, and some good old self-blame. I spent a day or two in that state, letting myself feel all the feelings.

But then, I had to make a choice: either stay in the spiral or take action to feel better.

I chose to return to my routines, my saving grace. It’s funny how something as simple as a daily ritual can anchor you back to stability. After a traumatic event, routines are more than just a list of things to do; they are tools for healing. They let you reclaim control over your days, remind you of what’s within your power, and reintroduce a sense of normalcy when life feels anything but normal.

Why Routines Are Essential for Healing

You might be wondering how routines connect with things like stress, trauma, or even digestive health. But the truth is, routines don’t just help keep our day-to-day lives on track; they also play a powerful role in calming the nervous system.

After trauma, your nervous system might feel like it’s on high alert. You’re in fight, flight, or freeze mode, even if the event is over. This heightened state of arousal directly impacts your digestion. Your body is too busy staying alert to focus on breaking down food and absorbing nutrients, which can leave you feeling bloated, unsettled, or even make it harder to get your appetite back.

Engaging in predictable routines signals safety to your brain and body, activating your parasympathetic nervous system—the part responsible for “rest and digest.” The more predictable your day feels, the less your brain feels the need to stay on high alert, allowing your body to focus on essential processes, like digestion.

Routines to Support Digestive Health and Well-being

Here are a few routines that create stability and support digestion, even during times of stress:

1. Morning Routine

The way you start your day sets the tone for everything that follows. In times of stress or upheaval, grounding yourself in a calm morning routine can make a world of difference.

• Start with a favorite beverage. Whether it’s a warm cup of tea, coffee, or just hot water with lemon, starting the morning with a comforting drink can signal the body to relax and start the day gently.
• Prioritize a high-protein breakfast. Protein stabilizes blood sugar levels, which is essential in managing stress. A steady supply of energy can help reduce the jitters or anxiety that might otherwise sneak in. Eggs, Greek yogurt, or a smoothie with protein powder can do the trick.
• Incorporate gentle movement. Light stretching, a few yoga poses, or even a short walk can ease tension in your muscles, help you breathe deeply, and center your body. Movement in the morning can also promote circulation, which aids in digestion throughout the day.

Why It Works: This morning routine signals to your nervous system that it’s time to shift from the stress of fight-or-flight into a state of calm. When you prioritize protein, hydration, and gentle movement, you’re laying the groundwork for steady energy and digestive health.

2. Consistent Meal Times

Eating at regular times is a simple yet effective way to improve digestion. Your body’s digestive system likes to operate on a schedule. Think of it like setting a “mealtime clock” within your body, where your digestive enzymes and gut bacteria prepare to digest food at roughly the same times each day.

• Choose standard times for meals and snacks. Your body is naturally rhythmic, and sticking to regular times lets it know when to start producing enzymes for optimal digestion. Even if life gets busy, try to keep your meal times fairly consistent.
• Avoid skipping meals, especially during stressful periods. Skipping meals can increase stress hormones, which might exacerbate feelings of anxiety or even affect your blood sugar levels, creating spikes and crashes that disrupt focus and mood.
• Slow down and savor. Make meals an event where you pause, sit down, and engage in the process. This sends a signal to your brain that you’re in a safe space, further enhancing digestion and absorption of nutrients.

Why It Works: Regular meals keep your digestive system balanced and reduce the likelihood of digestive distress. They train your body to know when to expect food, allowing it to work efficiently.

3. Sleep Routine

Sleep has a huge impact on digestion. A good sleep routine helps repair cells, reduce inflammation, and allow your digestive system to function smoothly. When we’re stressed, sleep is often the first thing to go, which only makes it harder for the body to heal.

• Create a wind-down ritual. Try incorporating an hour of screen-free relaxation before bed. This could mean reading, taking a warm bath, or practicing deep breathing.
• Journaling before bed. Writing down any lingering thoughts or worries can help you let go of stress and prevent rumination from keeping you awake. Reflecting on gratitude or goals can also shift your focus to positive things.
• Aim for consistent bed and wake times. Just like your body loves a meal schedule, it also thrives on a sleep schedule. Try to keep your sleep times consistent, even on weekends.

Why It Works: Quality sleep reduces stress and allows your body to focus on restoring itself. When you’re well-rested, your nervous system remains calm, which directly benefits your digestive health.

Additional Tips for Building Resilient Routines

Life will always bring unexpected challenges. But these routines serve as anchors to help you return to stability, even when you’re thrown off course. Here are some additional ideas for building resilience through routines:

• Set reminders for your meals and bedtime. These gentle cues can keep you on track, especially during times when stress or distractions might make it easy to forget.
• Don’t worry about perfection. Life is messy, and routines don’t have to be rigid. If things don’t go exactly as planned, be flexible with yourself and pick up where you left off.
• Consider breathing exercises to calm your system. Simple breathing exercises, such as box breathing (inhaling for four counts, holding for four, exhaling for four, holding again), can quickly relax your nervous system and improve digestion.

Takeaway: Stability in Chaos

When life gets overwhelming, returning to familiar routines can bring comfort, control, and healing. The predictability of your habits provides a sense of stability, letting your nervous system rest and allowing your digestion to function optimally. It’s all about making your routines work for you—not as rigid rules, but as flexible tools that keep you feeling grounded.

For more ideas on establishing routines to keep your digestive health steady, even in the messiest of times, download my Digestive Health Checklist. With these tips in hand, you’ll be prepared to navigate life’s challenges without sacrificing your well-being.

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