Autoimmune 411: Daily Rituals to Reset & Regulate the Nervous System

💬 No bootcamps. No burnout. Just real-life resets from one 411 Fighter to another.

Living with autoimmune disease can feel like a full-time job… except it doesn’t come with vacation days, coffee breaks, or a decent HR department. Between healing protocols, supplements, appointments, and the occasional “but you don’t look sick” comments, it’s easy to feel like you’re always running on fumes.

These are some of my personal go-to resets—simple things I try to do throughout the day to calm my nervous system, lower inflammation, and keep myself grounded. They’re quick, realistic, and can be done anywhere. Perfect for fellow 411 Fighters who need to keep moving forward without burning out.

🌅 Morning: Reframe Before the World Hijacks Your Brain

Before you scroll your phone or check your inbox, give yourself a few minutes to set the tone:

• Mantra: “My body isn’t broken—it’s brilliant.”

• Vagus nerve humming or cross-body tapping

• Light stretch + set your intention (healing, calm, or just surviving your inbox)

As much as I'd like to wake up and start the day off with a full yoga routine or a walk around the block,  I personally find my best sleep to be in the morning so small habits that help me ease into getting out of bed are just right for me.  The day job awaits and I have to get ready and get there.

🌞 Midday: Manage the Midday Mania

That afternoon crash is real. Here’s how I try to fight it off:

• A protein + mineral-rich snack

• Do some chair stretches and take a walk around the building.  

• listen to a quick podcast or music playlist (my favorites are autoimmune resource podcasts. I'm  forever listening and learning )

• Mantra: “I’m allowed to pause without permission.”

• Bonus humor: “Don’t throw your laptop. But if you do, aim low.”

Whatever floats your boat and brings you some renewed peace of mind before going back to responsibilities

⏸ Anytime: The Power Pause

For moments when stress spikes—lab results, traffic jams, or “one more thing” days:

• 4-7-8 breathing or somatic shaking

• Peppermint facial spray (filtered water + ascorbic acid + essential oils)

• Mantra: “This too shall pass… or I’ll pass it to someone else.”

🌇 Evening: The Bitching Hour Reset

That pre-dinner cortisol surge hits hard. Here’s my antidote:

• Mineral water + sea salt or a splash of coconut water

• Legs-up-the-wall while the oven preheats

• Mantra: “I can pause without the world falling apart.”

• Laugh therapy: “It’s 5:17 p.m. and I’m hiding in the pantry. It’s called self-care.”

💡 Why I Do This

These aren’t random wellness hacks. They’re rooted in functional medicine, trauma recovery, and plain old practicality. Regulating the nervous system sends a powerful signal to the gut, hormones, and immune system: It’s safe to heal.

So if you’re a 411 Fighter navigating your own autoimmune journey, remember—small resets throughout the day add up to big changes over time.

 👣 Want the step-by-step SMART Path™ to autoimmune healing?

Inside Autoimmune 411 Academy, I walk you through every step of the SMART Path™ so you’ll understand why each one matters and in the correct sequence—empowering you to turn symptoms into signals, know what needs to be done next, and confidently vet practitioners, diets, protocols, and tests.

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💪 On the Frontlines with you,
Alice McDonnell
Founder and 20+ Year Veteran Patient Advocate
Autoimmune 411 ~ Hashimoto’s 411 ~ Autoimmune 411 Academy

🚨 Disclaimer: I’m not a medical professional. I’m sharing what I’ve learned through over two decades of research, patient feedback, and lived experience. This is for informational purposes only—always consult your healthcare provider before making changes to your health plan.