Stress Relief for 

High-Achieving Professionals: 

A Quick Guide to Renewal

This guide is a research-backed resource designed as a first step for high-achieving care professionals like nurses, doctors, therapists, and educators who are feeling the weight of daily stress. Created by Bettina Kira, a physical therapist, Somatic Movement Educator, and 5Rhythms teacher, this PDF explores the unique stressors of caregiving roles and the importance of renewal to avoid burnout. It emphasizes the idea that you cannot pour from an empty cup—highlighting the need to prioritize practices that refill your energy, restore balance, and support your ability to care for others while caring for yourself.

 Inside the guide, you'll find:

• Understanding Stress and Chronic Stress: Discover how ongoing stress impacts your nervous system and why caregivers are particularly at risk.
• Nervous System Regulation Techniques: Practical tools to help soothe and stabilize your nervous system during everyday challenges.
• Balancing Energy: Identify what depletes your energy and what refills it, helping you stay energized and resilient.
• Creating Renewal Routines: Simple, actionable strategies to weave renewal into your daily life.
• Taking the First Steps: Achievable first steps toward a sustainable, balanced lifestyle that supports your own health and vitality.

This guide is designed to offer immediate stress relief, empower you to start building resilience, and help you maintain the compassionate care you give to others—without compromising your vitality. It’s the first step toward reclaiming balance and preventing burnout.

Get your free guide:

Stress Relief for High-Achieving Care Professionals:

A Quick Guide to Renewal

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