The PHYSICAL Pillar of SPIRE–3 Stress Rescue Exercises to Restore Energy

How does your body feel right now? Close your eyes for a moment. Notice your breath. The tension in your shoulders. The rhythm of your heartbeat. Now ask yourself: How does your mind feel?

We often treat the body and mind as separate entities, but they’re deeply intertwined. What affects one, shapes the other. Let me share a story about how I learned this firsthand.

When Visualization Beats Practice —

In 7th grade, I got a last-minute chance to compete in a track meet when a teammate fell ill. My running times weren’t impressive, but a friend fibbed to the coach that I’d been training extra hours (I hadn’t). With zero time to practice, I spent the bus ride to the meet visualizing the mile race: the surge of adrenaline, the burn in my legs, the final sprint. Over and over, I pictured myself crossing the finish line.

Result? I shaved over a minute off my best time and won a ribbon. That day taught me: The mind doesn’t just influence the body—it can transform it.

Last Week vs. This Week: SPIRE’s Pillars

Last week in my newsletter, we explored the Spiritual Pillar—cultivating purpose and presence. Today, we dive into the Physical Pillar: caring for your body to harness the mind-body connection.

How’s your physical well-being? Ask yourself these questions (adapted from Tal Ben-Shahar’s Happier, No Matter What):

• How do you take care of your body?
• How physically active are you?
• Do you prioritize rest and recovery?
• What’s your relationship with stress?

Stress Isn’t the Enemy—Unmanaged Stress Is

Many of you’ve shared feeling overwhelmed by constant triggers: global uncertainty, personal chaos, and the relentless pace of life. Here’s the truth: Stress itself isn’t harmful. Our bodies evolved to handle short-term threats via “fight, flight, or freeze.” The problem? Modern life keeps us stuck in this heightened state.

The antidote? Recovery.

3 Types of Recovery (You Probably Aren’t Using Enough)

To shift out of survival mode, we need layers of restoration. Think of it as a pyramid:1. Micro-Level Recovery: Daily “Reset Buttons”

• Take a 5-minute breathing break every 90 minutes
• Dance to one song (bonus points for crazy moves)
• Pet an animal—mindfully notice their fur texture
• Read fiction during coffee breaks (my personal favorite)

2. Mid-Level Recovery: Weekly Resets

• Protect 7-9 hours of sleep nightly
• Take one full day off work/school weekly (no “quick emails”!)

3. Macro-Level Recovery: Deep Disconnects

• Plan a vacation (or staycation!) for 1-2 weeks/year
• Go tech-free: No emails, no news, just you

This Week’s Challenge

Leave me a comment and finish this sentence:
“One way I’ll restore this week is…”
(Example: “…by taking a 10-minute walk after lunch, phone-free.”)

Next Week: The Intellectual Pillar of SPIRE—how curiosity and deep learning fuel resilience.

Want Tailored Support?
If stress feels relentless, let’s co-create strategies that fit your life. Email me at dianna@collierclan.net for a free consultation.