YOUR STRESS BLUEPRINT IS THE

SPARK BLUEPRINT

You’re the passionate one. You’re driven, energetic, and you have a magnetic presence. People feel your enthusiasm. You light up rooms. You bring momentum, warmth, and aliveness to everything you touch.

And that’s how you thrive, when your Spark gets to move, create, connect, and lead.

But sometimes your pattern is to run on high voltage for too long. To stay switched on. To keep going, even when your system is asking for a downshift. Over time, that can tip into restlessness, anxiety, overstimulation, and burnout. You might find your thoughts moving faster than your body can settle, carrying stress in your sleep and your nervous system.

Your next move: cool the system, protect your evenings, and build a foundation that helps you come down without losing your fire.

What Your Results Say About You

You’re a Spark, which means you’re naturally passionate, energizing, and inspiring.
You’re often the one who brings the joy, the ideas, the connection, and the momentum.

And because you can keep functioning, it’s easy to miss the moment when your system is running past its capacity.

Here’s what’s going on beneath the surface.

You could be running on adrenaline until your body says no.

Stress for Spark blueprints often looks like overdrive, excitement that turns into pressure, and a nervous system that struggles to downshift.

Over time, that can show up as:

racing thoughts
difficulty focusing or finishing tasks
reactivity, irritability, or feeling emotionally charged
restlessness in your body, like you cannot fully relax
burnout that feels sudden, even though it has been building for a while

Often this is not an issue with willpower. It’s an issue with nervous system rhythm. Too many outputs, not enough recovery.

Learning how to create micro moments of down regulation becomes essential so your Spark can stay bright without burning out.

Your mind tries to rebalance through speeding up

Sparks often move quickly when stressed. The brain gets busy. The body gets restless. You can feel pulled in ten directions, or like you are revved up even when you want calm.

That can look like racing thoughts, difficulty focusing, feeling reactive or excitable, jumping from task to task, and having a hard time being still.

Your system is trying to create momentum and relief through motion and stimulation, which makes sense.

But we also want to build the skill of coming down on purpose.

Downshifting is not losing your Spark.
It’s learning how to contain it, so it supports you.

Stress can hit your nervous system first

For Sparks, stress often shows up through restlessness at night and a nervous system that stays activated.

Common signs might include trouble falling asleep, vivid dreams, frequent waking, waking up unrefreshed, or feeling tired but wired even after a full night in bed.

When stress is high, your brain stays more alert. Your system keeps scanning. It is harder to fully power down.

This is why calming evening rituals, breathwork, and nervous system down regulation are not optional for Sparks.

They are foundational.

Watch for these warning signs

Sparks rarely burn out all at once. It is usually a slow build, then a tipping point.

Here are a few signs you might be edging toward that too much input, not enough recovery place:

you feel tired, but you cannot slow down
your brain feels loud, scattered, and harder to focus than usual
you feel more reactive and on edge
you crave stimulation, caffeine, sugar, scrolling, noise, staying busy, even when it leaves you feeling worse later
your sleep is lighter, vivid dreams, frequent waking, or waking up feeling like you did not actually rest
your body feels restless, you cannot fully relax, even when you have time

Spark types need intentional downshifting to stop the spiral and help your system cool, settle, and recover.

This is not about shrinking your fire.
It’s about supporting your capacity to hold it.

Spark types need the step-by-step, tried and true support to stop the spiral and help lighten your load.

Your Personalized Health Essentials Audio Playlist

This is your Health Essentials audio playlist. Through these foundations, you can start supporting your nervous system, your digestion, your hormones, mindset and more. They will help you work yourself into the equation of support, in addition to those around you.

As an Anchor, if you want the quickest shift, start with:

Nourishment → Stress Resilience → Sleep

ACCESS YOUR AUDIO PLAYLIST HERE

From burned out and overstimulated to
grounded and supported

Here’s your step-by-step plan

1) Listen to your Health Essentials playlist

You’ll get the biggest results if you listen once, then repeat the one that hits the hardest.

2) Pick one Anchor-friendly action for today

Choose one:

add a cooling element to one meal today, think cucumber, citrus, leafy greens, fresh herbs
10 minute walk outside with no phone, let your eyes soften and your breath slow
3 minutes of slow exhale breathing before bed
a calming evening ritual, same order every night, lights lower, screens away, warm shower, tea, book

One of my favourite ways to move is through a gentle Restorative Yoga practice. You’ll be amazed at how grounded you can feel. Access it HERE.

3) Protect your evenings tonight

Before bed, choose one downshift cue and repeat it for the next three nights. Consistency is what teaches your nervous system safety.

4) Want a 10-day structure?

If you want me to guide you day-by-day, join me in my self-paced 10 day program for only $22

Energy Shift: Your Blueprint to Nervous System Health and Hormone Balance

Start Energy Shift

5) Check your email

I’ll be dropping into your inbox with short supportive emails personalized for your blueprint. These give you even more step-by-step tools to start integrating in your daily life.

If you don’t see them, make sure to check your spam or promotions folders, mark the emails as part of your primary inbox, and add me to your contacts, so you don’t miss anything.

About Me

Hi, I’m Rachel.

I’m an Integrative Health Coach with a background in exercise science, health behaviour change and eastern medicine and acupuncture. My goal is to support busy women to rebalance their nervous system and hormones without giving up on your goals and ambitions. I blend western physiology with Traditional Chinese Medicine because in real life, women need both: a clear explanation for what’s happening, and tools that actually help.

My work blends western physiology with Traditional Chinese Medicine because women deserve a framework that makes sense on multiple levels. We look at what’s happening with stress hormones, blood sugar, sleep, digestion, and inflammation, and we also pay attention to patterns like energy, cycles, and the way your system responds to pressure over time. The goal is clarity and relief, not more confusion. You leave with practical and personalized tools you can actually use, even in a full and busy life.

I also come back, again and again, to the Health Essentials. The foundations. Movement, nourishment, stress resilience, sleep, and connection and alignment. Because quick fixes, fads, and trends might create a short-term spark, but they rarely create lasting change if your base is shaky. You don’t need a new protocol every week. You need consistent support that helps your nervous system feel balanced and your hormones stay supported.

I created the Stress Blueprint framework because I kept seeing the same thing. Two women can have the same symptoms and need completely different support. One person needs more movement and structure to feel steady. Another needs more rest and containment to come back into balance. Stress is not one-size-fits-all, and nervous system regulation isn’t either. Your blueprint gives us a starting point that’s personal, compassionate, and specific, so you can stop guessing and start supporting your body in a way that fits.

When I’m not helping people feel more at ease in their bodies, you can find me playing with my puppy, walking on the beach, and growing dahlias in my garden.

I’m a constant learner and always seeking to grow personally and professionally.

A few of my favourite things are starting kitchen dance parties, watching Grey’s Anatomy, and drinking smoothies laced with coffee.

I love living on Vancouver Island but my favourite place on earth is Osoyoos, BC. The feeling of summer in a lakeside small town brings me so much joy.

And of course, I love supporting women to understand their bodies.