If You’re a Woman Healer Over 45 Who Feels Exhausted No Matter How Much You Sleep…
Your Nervous System Isn’t Broken — It’s Dysregulated.
And You Can Start Resetting It in 21 Days.
A science-backed protocol for nurses, therapists, physicians, social workers, and caregivers with overworked nervous systems.
DEAR BRILLIANT, BURNT-TO-A-CRISP HELPER,
You’ve told yourself:
“I just need a vacation.
“Maybe this is just menopause.”
“I’m getting older… this is normal, right?”
“I used to handle this. Why can’t I now?”
Meanwhile, your body is sending very different messages:
You wake up tired, even after 8 hours of sleep.
Your jaw, neck, and shoulders are in a constant clench.
Your heart races “for no reason.”
Your brain won’t shut off at 2:37 AM.
You feel wired, anxious, numb, or like you’re living outside your own life.
If this feels uncomfortably accurate, let me say this clearly:
Nothing is wrong with you. Something is happening to your nervous system.
And after decades in healthcare, it makes perfect sense.
YOU’VE LIVED IN SURVIVAL MODE FOR YEARS
Healthcare work — especially after 45 — is not normal stress. It’s:
Crisis-driven
Fast-paced
Emotionally heavy
Understaffed
Systemically broken
Your nervous system was never designed to handle:
Back-to-back trauma stories
12–16 hour shifts
Secondary trauma and grief
Moral injury in a broken system
Perimenopause or menopause on top of all of it
This isn’t just “being stressed.”
This is your autonomic nervous system getting stuck in survival.
THE REAL ISSUE: YOUR NERVOUS SYSTEM CAN’T FIND “SAFE” ANYMORE
Inside your body you have two main branches:
Sympathetic Nervous System (SNS): fight/flight
Parasympathetic Nervous System (PNS): rest/digest
When things are healthy, you move back and forth fluidly.
But after years of chronic threat (yes, your job counts as threat), your system starts defaulting to:
🔴 Hypervigilance
🔴 Racing thoughts
🔴 Muscle tension
🔴 Sleep disruption
🔴 Emotional reactivity or numbness
Your vagus nerve — the primary pathway of your PNS — becomes less responsive. Your body stays in “on guard” mode.
This is why:
A bubble bath doesn’t fix it
One week off doesn’t fix it
Meditation apps don’t fix it
They’re treating symptoms, not the system.
You don’t need more “self-care.”
You need a reset.
INTRODUCING: The Nervous System Reset Guide
A 21-Day Protocol for Healthcare Professionals with Dysregulated Nervous Systems
Created by Dr. Julie Merriman, Ph.D., LPC-S — counselor educator, compassion fatigue researcher, and (yes) the woman behind Dr. Juls, The Midlife Sexpert — this guide blends:
Polyvagal theory
Somatic psychology
Trauma-informed care
Neuroscience-based stress regulation
into a simple, step-by-step protocol you can actually do in 5–15 minutes a day.
No fluff.
No woo-woo.
No 60-minute routines you’ll never stick to.
Just real, physiological tools for a real, physiological problem.
🔬 WHAT’S INSIDE YOUR 21-DAY RESET
WEEK 1 – CALM THE STORM: DAILY VAGUS NERVE ACTIVATION
You’ll use short, targeted practices to teach your body:
“You’re safe. You can stand down.”
Daily tools include:
4-2-6 breathing – lengthened exhale with sound to activate the vagus nerve
Cold water face splash – triggering the mammalian dive reflex to slow heart rate
Gargling – stimulating vagal pathways through throat muscles
Bilateral tapping – discharging cortisol and adrenaline
Legs up the wall – gentle inversion to support parasympathetic activation
Progressive muscle relaxation – teaching your body the difference between tension and release
You’ll track:
Sleep quality
Energy level
Muscle tension
Ability to relax
So you can see your progress, not just hope for it.
WEEK 2 – RELEASE STORED STRESS & ADRENALINE
Now we move deeper.
You’ll learn to:
Track your nervous system states (Green / Yellow / Red)
Build interoception (awareness of sensations inside your body)
Use somatic tracking so you can intervene earlier
Practice shaking/TRE to discharge stored stress
Add humming practices to directly vibrate the vagus nerve
You’ll finally stop carrying everything in your body like a walking storage unit for trauma.
WEEK 3 – BUILD A NEW BASELINE OF CALM
This is where we shift from “putting fires out” to building a new default setting.
You’ll:
Practice co-regulation with safe people and animals (your dog 100% counts)
Identify your personal safety cues (sounds, smells, textures that signal calm)
Track glimmers vs. triggers so you can amplify what heals and manage what harms
Create a sustainable maintenance plan for life after the 21 days
Instead of your baseline being:
“On edge, braced for impact”
it becomes:
“Grounded, present, able to respond instead of react.”
EMERGENCY PROTOCOLS FOR RED-ZONE MOMENTS
This guide also includes specific, 5-minute protocols for when you’re:
Shaking after a traumatic shift
Panicking at 3 AM
Spiraling in worst-case scenarios
Frozen in numbness
Flooded by a patient’s or client’s story
You’ll get:
A grounding sequence (5-4-3-2-1)
The Voo breath
A safe place visualization
A 24-hour post-trauma recovery routine
So you’re not just surviving those moments, you’re actively clearing them from your body.
LIFESTYLE SUPPORT (WITHOUT DIET CULTURE OR “JUST EXERCISE” NONSENSE)
You’ll also receive nervous-system-supportive guidance on:
Sleep hygiene for dysregulated systems
Nutrition that stabilizes blood sugar and supports neurotransmitters
Movement that regulates, not depletes (hint: HIIT goes in the “not yet” pile)
This is not about weight loss, aesthetics, or “summer bodies.”
This is about biology, repair, and longevity.
WHO THIS IS FOR
This guide was made for women 50+ in helping and healing professions, including:
Nurses & Nurse Practitioners
Physicians & PAs
Therapists & Counselors
Social Workers
Psychologists
Chaplains & Spiritual Care Providers
Caregivers & First Responders
If you’ve thought:
“I don’t feel like myself anymore.”
“If I slow down, I’m afraid I’ll fall apart.”
“My body is paying a price I didn’t agree to.”
…this is for you.
HOW YOU’LL FEEL AFTER 21 DAYS
(Results vary, but here’s what women commonly report)
“My sleep isn’t perfect, but I’m actually sleeping again.”
“My chest doesn’t feel like a permanent fist anymore.”
“I can tell when I’m in Red state and I actually know what to do.”
“I didn’t realize how disconnected I was from my own body.”
“I feel less like a walking emergency alert system.”
Most importantly:
You’ll stop believing you’re “too weak” to handle your life… and start seeing that your body just needed a different kind of support.
YOUR INVESTMENT: $27
Healthcare burnout retreats and programs often cost:
$97 for a 90-minute workshop
$297+ for a course
$600+ for coaching
$2,500+ for retreats
You’re getting a complete, 21-day evidence-based protocol for:
Only $27
Because nervous system regulation is not a luxury.
It’s basic infrastructure for a life you actually want to keep living.
READY TO BEGIN YOUR RESET?
Your wellbeing is worth more than a coffee and a muffin.
👉 GET THE 21-DAY RESET FOR $27
Feel calm. Sleep deeply. Reclaim your energy.