9 Signs

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The 9 Signs Your Hormones Are Out of Balance

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Nine Signs Your Hormones Are Out of Balance
Author: Mary E. Pritchard, Ph.D., HHC
Copyright 2013 by Mary E. Pritchard, Ph.D., HHC
Published by Mary E. Pritchard, Ph.D., HHC
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The 9 Signs Your Hormones Are Out of Balance by Mary E. Pritchard, Ph.D. www.EmBodyHeartandMind.com
1
INTRODUCTION
My own intimate journey through decades of suffering through hormonal imbalances led me to the
passionate work I do with women today. At EmBody Heart and Mind, my intention is to create a safe
space for women undergoing inner and outer transformation as they move from their
reproductive years into their Feminine Power years.
Founder Mary E. Pritchard, Ph.D., HHC
My Personal Hormone Journey
(and why Im passionate about serving YOU)
I believe we are all here to learn and master what we are meant to
teach and share with others. Sometimes our curriculum includes
an in-depth crash course on a subject. Ive come to see that my 20-
year journey through hormonal hell was truly a blessing in disguise
- though believe me, I havent always felt that way.
Ive been asked numerous times by clients and peers, How can you, at 39 years old, know
anything about the hormonal hell of menopause? Well, let me tell you there have times that
I wished I didnt have the frst-hand experience of what it means to struggle with hormonal
imbalance, menopause and debilitating pain, but I did.
Heres the highlight reel...
At age 21, I was diagnosed with Stage 4 Endometriosis
and experienced the debilitating pain that accompanies it.
Went through 3 unsuccessful surgeries within 6 months.
Followed by my doctors decision that my hormones had
gone haywire, I was placed in drug-induced menopause.
By age 25 I had gone through 5 surgeries and 3 rounds of
drug-induced menopause.
Have experienced 4 failed fertility treatments and the emotions, loss and pain that each
experience brought with it.
My body rebelled and I stopped ovulating, and until 4 years ago, I didnt have a period
for 9 years.
When I got that frst period my doctors said it was a fuke that you cant come back
from menopause.
28 days later I experienced my second period and I emerged out of menopause and
have been menstruating for 4 years.
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My Healing Journey
If you are like so many women that I share my story with, youre wondering what changed over that
nine year menopause period and how I managed to heal myself and rebalance my hormones.
Heres the simplistic overview
I drastically transformed my eating and exercise habits by
clearing my diet of junk food and taking a healthier approach
to exercise.
I began speaking my truth and honoring myself instead of
bottling up my feelings and emotions.
I accepted the fact that my child-rearing years were over and moved on to birthing
creative, soul-flled projects that fulflled me.
I acknowledged that my menstrual cycle was not the curse I was led to believe it was, but
that womens reproductive cycles all three parts (before menarche, the reproductive
years, and the post-reproductive years) are all gifts to be cherished and used wisely.
I began exploring the gifts related to each part of our feminine reproductive cycle.
Its been a journey one that continues today!
From spending the majority of my graduate career doubled over in debilitating pain to where I
am today healthy, happy, and fully owning the gift of my hormones, my body, and my female
reproductive cycles I have learned how to heal and how to cope with the changes my body went
through. Ive learned what I should eat and what I should avoid to minimize my symptoms. Ive
learned that if I dont manage my stress, it will eat me alive. And Ive learned to claim my Feminine
Power and harness the gifts that nature has given me: my femininity, my hormones and my life.
Id be honored to be YOUR guide in reclaiming your hormonal health! Schedule a Discovery
Session today!
I invite you to schedule a 30 minute Discovery Session today to learn
how I can support you in achieving your hormonal health goals, from
eating the right foods for your body to feeling fulflled in every area of your
life. There is a $47 investment when scheduling your Discovery Session
(which will be applied to any future work together.)
I look forward to supporting you on your journey!
To Your Hormonal Health,
Mary E. Pritchard, Ph.D., HHC

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WORKING THROUGH THE NINE SIGNS
A journey of self-love, self-compassion
and self-acceptance
The Nine Signs Your Hormones Are Out of Balance eworkbook is my gift to you to support
you on your journey. Think of it as a guide to support you in nourishing your body, balancing your
hormones, and doing all of the things that will allow you to fourish.
This workbook is broken down in three sections:
The frst section, Hormones 101, spends some time talking about the major hormones
involved in keeping you happy and healthy.
Section two shares the Nine Signs Your Hormones Are Out of Balance.
As you move into the third section, Tips for Achieving Balance, you will discover
meal plans, recipes, exercises and journaling prompts to guide you to a place where
you can fourish.
The exercises that I present here are designed in a way that you can work at your own pace.
Whether it takes you a day, a month, or a year to get through all of the exercises, that is okay. This
is your journey so do what feels right to you. Know that I am here for you, every step of the way.
Nourishing Your Body and Balancing Your Hormones allows you to Flourish if you let it. All you
have to do is say yes.
To Your Hormonal Health,
Mary E. Pritchard, Ph.D., HHC
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HORMONES 101
Understanding your body and how it works hormonally is one of the
most important self-care tools you can give yourself. Dont worry Im
not going to delve into a scientifc analysis of the over 50 different
hormones that keep your sacred vessel living and breathing. In this section I will be giving you
a general overview of the four hormones that have the most profound effect on the health of the
women I see in my practice. I have also included a list of signs and symptoms, in table format, of
what you may experience when one or more hormones chronically fall too low or too high.
Progesterone
Of all the hormones that play a role in the female reproductive cycle during child-bearing years,
progesterone and estrogen are perhaps the most important. Progesterone is cyclical in nature:
levels are low in between your period and ovulation, rise after ovulation, and remain elevated
until your next period, as progesterone is a primary hormone involved in pregnancy. If you are not
pregnant, progesterone levels fall, signaling your body to release the uterine lining that it had built
in preparation for pregnancy. Thus, menstruation is caused by the withdrawal of progesterone.
Estrogen
Most women have heard about estrogen, as it is the primary female reproductive hormone, but
few understand its actual role in the body. There are actually three types of estrogen in the female
body: estrone (E1), estradiol (E2), and estriol (E3). During the reproductive years, estradiol is the
most prominent type of estrogen in the female body. Its what triggers ovulation and menstruation
and is the estrogen involved in keeping your bones strong and healthy. When women become
pregnant, estriol (the weakest of the three estrogens) takes over as the dominant estrogen as
its role is to help the baby grow and is a measure of prenatal health. Finally, during menopause,
estrone is the predominant estrogen. It is produced by fat cells predominantly belly fat - and
helps build and maintain bone cells.
Thyroid
When you hear people complaining about their thyroid, they are usually referring to low levels
of Thyroid Stimulating Hormones (TSH), but the thyroid gland actually produces two hormones
- triiodothyronine (T3) and thyroxine (T4) which play an important role in your physical and
psychological well-being. Your thyroid hormones play an important role in regulating your
metabolism (including protein, fat, and carbohydrate metabolism as well as vitamin metabolism),
affect protein synthesis, regulate bone growth, and are essential to proper development. Your
thyroid also controls your body temperature running too hot or too cold can be one sign of
thyroid imbalance.
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Cortisol
Who isnt stressed these days? One of the key hormones released during stress is cortisol. But
cortisol is more than just a stress hormone; its essential to the maintenance of homeostasis.
Cortisol helps regulate: blood sugar (glucose) levels; fat, protein and carbohydrate metabolism;
your immune system; anti-infammatory actions; blood pressure; heart and blood vessel function;
and central nervous system function. The problem occurs when we are chronically stressed:
because cortisol prepares your body to fght for your life or run like the wind, it interferes with other
hormones (including digestive and reproductive) hormones, diverting all of your energy to your
brain and limbs in preparation for battle.
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Low
Progesterone
High
Progesterone
Low Estrogen High Estrogen Low Thyroid High Thyroid Low Cortisol High Cortisol
Abdominal
bloating
Acne and
greasy skin
Bone Loss Anxiety and/or
Depression
Brittle nails Anxiety Chronic fatigue Abnormal facial
hair growth
Anxiety and/or
Depression
Anxiety and/or
Depression
Chronic fatigue Breast swelling
and tenderness
Chronic fatigue Chronic fatigue Confusion
and poor
concentration
Chronic fatigue
Chronic fatigue Bloating (water
retention)
Decreased
libido (or sexual
desire)
Chronic fatigue Depression Decreased
concentration
Darkening
under the eyes
Decreased
libido (or sexual
desire)
Decreased
libido (or sexual
desire)
Breast swelling
and tenderness
Depression
and/or panic
attacks
Decreased
libido (or sexual
desire)
Foggy thinking
and poor short
term memory
Excessive
sweating
and/or Heat
intolerance
Flu-like
symptoms
(dizziness,
nausea,
diarrhea,
muscle aches,
tenderness
and stiffness,
weakness,
headaches,
light
headedness)
Depression
and mood
swings
Endometriosis,
PCOS, and
Infertility
Chronic fatigue Foggy thinking
and poor short
term memory
Foggy thinking
and poor short
term memory
Irregular
periods with
heavy bleeding
Increased
bowel
movements
Foggy thinking Foggy thinking
and poor short
term memory
Foggy thinking
and poor short
term memory
Decreased
libido (or sexual
desire)
Hot fashes
and/or night
sweats
Irregular
bleeding (could
be heavy
or light or
skip several
months),
cramping
Hoarseness Irregular
periods with
scanty blood
fow
Moodiness and
impatience
Infertility
Menopausal
symptoms
including
painful, heavy,
irregular
bleeding and
nightsweats
Headaches Joint Pain,
Swelling,
Stiffness
PCOS and
Infertility
Muscle aches,
tenderness and
stiffness; Pain,
stiffness or
swelling in your
joints
Nervousness;
agitation
Nervousness;
agitation; Panic
attacks
Irregular
periods
Pre Menstrual
Syndrome
(PMS) -
including
headaches,
mood swings,
and food
cravings
Hot fashes Painful
Intercourse
Pre Menstrual
Syndrome
(PMS) -
including
headaches,
mood swings,
and food
cravings
Sensitive
to cold
temperatures
Rapid weight
loss
Shakiness Slow
metabolism
Trouble
sleeping/
insomnia
Mood swings Reduction in
Breast Fullness
Trouble
sleeping/
insomnia
Thinning hair Tremor (usually
fne shaking)
Sudden
extreme hunger
Weak immune
system/ always
getting sick/
slow healing
Weight and/
or fat gain
(particularly
around the
abdomen and
hips)
Weight and/
or fat gain
(particularly
around the
abdomen and
hips)
Trouble
sleeping/
insomnia
Weight and/
or fat gain
(particularly
around the
abdomen and
hips)
Weight and/
or fat gain
(particularly
around the
abdomen and
hips)
Trouble
sleeping/
insomnia
Trouble
sleeping/
insomnia
Weight and/
or fat gain
(particularly
around the
abdomen and
hips)
SYMPTOMS OF HORMONE IMBALANCE
7
Your Hormones Are Speaking to You Are You Listening?
If you identifed with any of the previous symptoms, your hormones may be out of balance. While
only a blood test ordered by a medical doctor can give you an accurate diagnosis, if you suspect
your hormones may be out of balance, there are things you can do today to help remedy that
problem - naturally!
Nourish. Balance. Flourish.
Your Feminine Power (your femininity, hormones and life) is a gift. You can claim that gift
and learn to harness the energy of your Feminine Power or you can allow yourself to
be overwhelmed and buried by that Power. When you Nourish your body with
wholesome foods, Balance work and play, you will Flourish and achieve
dreams you never thought possible.
Founder Mary E. Pritchard, Ph.D., HHC
Before we dive into some of the signs and symptoms of hormonal imbalance, and what to do about
them, let me clear the air. I know youre frustrated. I know youre tired of always fghting an uphill
battle against your body. I know this because Ive been there. But heres the key: Right here, right
now, there is nothing wrong with you, nothing that needs to be fxed. Fixing something implies
that it is broken or not whole. That being said, that doesnt mean there is no healing that needs to
occur. There is. For each of us. Its part of our human experience. But I need you to move forward
thinking of this as a healing journey rather than a fxing journey.
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NINE SIGNS YOUR HORMONES
ARE OUT OF BALANCE
While most women are familiar with the physical signs and symptoms of menopause, most women
are fairly disconnected from the psychological symptoms. In fact, the earliest signs of pre- or peri-
menopause are often psychological in nature. For example, youll likely feel anxious or depressed
long before you ever experience a hot fash.
Although there are numerous signs that your hormones are out of balance (see Table above),
we are going to cover the nine most common signs of hormonal imbalance. They fall into three
general categories: Physical, Psychological, and Spiritual.
Physical Signs of Hormonal Imbalance:
1) Shrinking Pants Syndrome Youve tried it all: dieting, exercising, starving yourself. Nothing
works. Maybe you lose a few pounds here and there, but it wont stay off. In fact, the numbers
on the scale keep creeping up. If youre doing everything right and getting no or even
negative results, thats a good sign that your hormones are out of balance.

2) Youre So Tired You Can Barely Move This is the second most common complaint I hear
right after the shrinking pants syndrome. My clients are exhausted. It doesnt seem to matter
how much they sleep or what they eat, they are so worn out they can barely get out of bed in
the morning, let alone have enough energy to exercise. Assuming you are getting a decent
amount of sleep each night, chronic fatigue is a sign that something else is going on.
3) Running Hot or Running Cold This refers to a variety of hormonal signs of imbalance
revolving around your body temperature. Maybe youre constantly sweating not just hot
fashes but a stream of sweat that never stops. Maybe its night sweats that prevent you from
getting a good nights sleep. Maybe its chronically cold hands and feet. Or maybe its 100
degrees out and youve got a sweater on. Our bodies were designed to run at 98.6. If youre
running at 96 or 97, or conversely 99 or 100, thats a problem.
Psychological Signs of Hormonal Imbalance:
4) Feeling Blue Theres a reason women are 2-3 times more likely than men to suffer from
depression and anxiety: its your hormones (post-partum depression is a perfect example of
this). As women enter the latter part of their reproductive years, many women experience
hormonal shifts that can cause depression or anxiety. Wouldnt you like to be able to reduce
these symptoms without having to resort to anti-depressants?
5) At the End of Your Rope Women are more stressed now than they were 30 years ago.
Between work, home, family, and all of the other responsibilities women have today, its not
uncommon to feel overwhelmed. You may not even recognize it as overwhelm or stress
because for many women, this is normal. So if you feel like you constantly ready for battle, you
9
have no slow down or relax mode, or feel like nothing is going your way these days, you may
be suffering from chronic stress and not even realize it.
6) Feel Like Youre Losing Your Mind Have you been foggy headed lately? Cant seem to
remember your new neighbors name let alone where you put your keys? Do not blame it on
getting older. There is nothing normal about memory problems. This is simply another sign
that your hormones may be out of balance.
Spiritual Signs of Hormonal Imbalance:
7) Your Dreams Reveal a Life Quite Different than Your Own Maybe its the hottie at the
Starbucks you keep dreaming about. Maybe its dreams of escape. Regardless, you know
something is wrong when your dreams are better than your reality. It may be daydreams or
night dreams; all you know if that youd rather be having them than what youre currently
having. Many women are in the midst of a spiritual crisis partially for psychological reasons
and partially for hormonal reasons. Are you one of them?
8) You Feel Like Youre Wasting Your Life Away Its 10:00pm and youre looking back over
your day only to realize that you got nothing done nothing of importance anyway. Yes, you
got the kids to school, Johnny to soccer practice, made three square meals for your family, and
managed to work a 9-hour day. But at the end of the day, you feel like all you did was answer
email and shuttle people around. You had big dreams as a child; but those got lost somewhere
along the way. Now you feel like a hamster on a wheel rather than a vibrant, luscious woman.
9) Questioning yourself about decisions youve made in the past and/or punishing yourself
for poor decisions Maybe it was the piece of chocolate cake you had for lunch or that glass
of wine you had after dinner. Maybe it was turning down that promotion so you could spend
more time at home. Maybe it was your decision to leave your husband or not. Regardless,
lately it seems like you cant seem to do anything right and you fnd youre always second-
guessing yourself. Theres nothing wrong with you. Indecision is not your female birthright.
Your hormones are just a little off these days.
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TIPS FOR ACHIEVING SACRED
BALANCE
Just as our signs of hormonal imbalance fell into three general categories (Physical, Psychological,
and Spiritual), our tips also fall into three general categories: Nourish, Balance, and Flourish.
Physical Signs of Hormonal Imbalance:
Youre Not Nourishing Yourself
1) SHRINKING PANTS SYNDROME
Weight gain is not an inevitable part of getting older. Rather, weight gain is a combination of
calories in v. calories out plus hormonal balance. Simply put, if you are eating too much or
too little, youll either gain weight or fail to lose it. To top it all off, if your hormones are out of
balance, nothing you do will make the scale budge.
EXERCISE:
Im going to ask you to step out of your comfort zone. Many women are not comfortable
with eating MORE for fear they might gain weight, but many women are eating too little,
which ironically makes you gain (or fail to lose) weight. Why? When you dont eat enough,
your body enters starvation mode. A number of things happen hormonally speaking when
this occurs. The important thing to know is that if you arent eating enough, your body will
hold onto every fat cell it has and try it darnedest to make more. Why? Because youre
starving, it thinks Armaggedon is coming. Thus, it wants to store fat to make sure you have
enough to make it through the tough times ahead.
How do you know if youre eating enough? For a general estimate of your daily caloric
intake, go to this website and follow the instructions: https://www.supertracker.usda.gov/
CreateProfle.aspx
Next, I want you to keep a food log for three days. Make sure at least one of those days
falls on the weekend. Dont change anything about your diet just simply record what
youre eating and when youre eating it. Be honest.
After your three days are up calculate your average daily caloric intake by putting your
food log into an app or website like MyFit, the USDAs calorie tracker, or My Net Diary.
How did you do? Are you under-eating, over-eating, or eating just the right amount? If
youre under- or over-eating, this should give you a good idea of where to start to fx that
problem. If youre eating the right amount, then we need to look at what youre eating.
If youre eating the right number of calories, but most of them come from processed
foods, then youll fnd it diffcult to lose weight. If youre eating a healthy diet that is calorie
appropriate, exercise regularly, and you still cant seem to lose weight, then we need to
look more closely at your stress levels (see #5 below).
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Tips for Healthy Weight Loss:
Stop thinking less is more - low calorie diets decrease metabolism by up
to 45%, preventing weight loss
Take a nap - a lack of sleep can actually cause weight gain
Eat 5-6 times a day - eating every 3-4 hours stokes metabolism
Eat whole, unprocessed foods - fruits like apples, pears, and raspberries
are high in fber and keep you full longer; whole grains like quinoa, oats,
and rye stabilize your blood sugar and help reduce body fat; vegetables
like celery, peppers, and squash are low in calories and fat but still provide
bulk, giving you a sense of satisfaction and fullness
Do something to de-stress each day - the stress hormone cortisol
encourages body fat retention, especially around your tummy
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2) YOURE SO TIRED YOU CAN BARELY MOVE
Repeat after me: I DESERVE to sleep. Most of my clients think theyre getting enough
sleep, but they actually arent. If youre not getting at least 7.5 hours of sleep each night,
then lack of sleep is likely the reason for your fatigue. If thats the case, stop reading this
right now and go take a nap!
If you are getting enough sleep and you still are exhausted, then we need to look at your
lifestyle.
CAUSES OF CHRONIC FATIGUE AND WHAT TO DO ABOUT IT:
1. Too much caffeine caffeine interferes with our sleep-wake cycle, and although we use
it as a pick-me-up, it doesnt actually give us any energy it all it merely borrows from
our already-depleted reserves. If youre drinking or eating caffeine after 3:00pm, then
your reliance on caffeine is likely the very reason for your reliance on caffeine. Tip: Have
no more than 2-3 servings of caffeine a day (a serving is an 8-oz cup of coffee or a 1-oz
piece of chocolate) and never have caffeine after 3:00pm (preferably not after noon).
2. Too much sugar like caffeine, the sugar rush that accompanies that piece of cake
is actually robbing us of energy. So while you might get a sugar high after you eat
something sweet, youll crash and burn after about an hour. Tip: If you must indulge
your sweet tooth (and who doesnt like an occasional sweet?), stick to natural sources
of sugar like honey, agave, or fruit rather than refned sources like beet sugar or cane
sugar.
3. Too many white carbs if you like your French fries, bread, and cereal, that may be
your problem. Processed carbs tend to be high on the glycemic index and make you
sleepy due to their high sugar content. Note: it doesnt have to actually have sugar in it
to be high on the glycemic index (e.g. bread, pasta). Tip: Stay away from refned carbs,
especially those made from white or wheat four as theyre likely to put you to sleep.
4. Too much fat and/or calories Eating a big meal or a high-fat meal requires quite a
bit of energy to digest. Getting sleepy after eating such a meal is quite common (think
of Thanksgiving dinner) as your body needs all its energy to digest your food so you
get sleepy. Tip: Eat well-balanced meals rich in plant-based whole foods. Envision a
dinner plate. Stir-fry is a perfect meal. You want a thin layer of whole grains like brown
rice or quinoa on the bottom, topped with lots of veggies, and a small amount of protein
(protein should take up no more than -1/3 of your plate: think of protein as a condiment
rather than the main course).
5. Not eating often enough If you skip breakfast, grab a quick lunch, and then wonder
why youre exhausted by 3:00pm and starving by dinner, you have your answer. When
our blood sugar levels fall too low, we get sleepy. Tip: To keep your blood sugar at
an even keel (and to maximize your energy), you want to eat a small meal every 3-4
hours. Thats how long it takes for your body to digest the last meal and be ready for the
next one.
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3) RUNNING HOT OR RUNNING COLD
I remember the frst time I had a hot fash at age 25. I was pretty sure I was dying as before
that time I had always tended to run cold cold hands, cold feet, always had a sweater
with me even in the summertime. It never occurred to me that this wasnt normal until I had
the hot fash. And even though I had been warned I would experience them (I was on drug-
induced menopause at the time), I was not prepared. The moral of the story is this: unless
you are ill and experiencing fever and chills, hot fashes, night sweats, running too hot or
too cold are almost always signs of hormonal imbalance.
WHAT TO DO?
1. Get your hormone levels checked specifcally estrogen, progesterone, and thyroid.
2. Drink lots of water preferably at room temperature, as this will keep your body at a
more natural state. That said, drinking hot or cold herbal tea can be a quick way to get
relief when you are running hot or cold.
3. Avoid alcohol it messes with your estrogen level and can trigger hot fashes and
night sweats
4. Dont overdo it trying to control your own temperature your body will try its best
to naturally maintain a level body temperature. When you start cranking up the heat or
AC, this throws your body off and can backfre, triggering more coldness (or warmness)
5. Relax getting worked up about your hormonal temperature fuctuations only triggers
cortisol release, which will only make things worse (see below for ideas on how to relax).
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Psychological Signs of Hormonal Imbalance:
Youre Off Balance Somewhere in Your Life
4) FEELING BLUE
Although some mood fuctuation can be attributed to where you are in your menstrual cycle,
if you fnd yourself feeling blue consistently for two weeks or more, it may be a sign that
something else is going on besides normal hormonal fuctuation.
WHAT TO DO?
1. Make time for you each day take a bath, listen to your favorite music, read a book,
take a nature hike. The key is to do something each day that brings you joy and helps
you feel more in control and balanced in your life.
2. Move you want to know the number one, most effective natural cure for depression?
Exercise. You dont have to run a marathon just get out there and move. Sign up for
that yoga class youve been wanting to take. Go for a walk with your best friend. Take
a bike ride. Just move! Why? Exercise releases endorphins and up your feel good
neurotransmitter, serotonin. Who needs Prozac? Not YOU!
3. Eat a healthy, well-balanced diet make sure you get plenty of complex carbs in the
form of whole grains, as they also raise your serotonin level, as well as healthy fats high
in omega 3 fatty acids. Add an avocado to your quinoa salad and feel immediate relief!
4. Get the right amount of sleep our bodies are programmed to function best when we
get 7-9 hours a sleep a night, too little or too much messes with our serotonin level and
can worsen depression.
5. Try to have fun do something you enjoy or even better, something new and different
that challenges us can also up those serotonin levels in addition to getting you to
focus on something besides how blue youre feeling
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5) AT THE END OF YOUR ROPE
Do you feel like you cannot possible take on one more thing? Do you end each day
exhausted? Do you feel overwhelmed by all you have to do? Then take the Perceived
Stress Scale:
INSTRUCTIONS:
The questions in this scale ask you about your feelings and thoughts during the last month.
In each case, please indicate with a check how often you felt or thought a certain way.

1. In the last month, how often have you been upset because of something that happened
unexpectedly?
___0=never ___1=almost never ___2=sometimes ___3=fairly often ___4=very often
2. In the last month, how often have you felt that you were unable to control the important
things in your life?
3. In the last month, how often have you felt nervous and stressed?
4. In the last month, how often have you felt confdent about your ability to handle your
personal problems?
5. In the last month, how often have you felt that things were going your way?
6. In the last month, how often have you found that you could not cope with all the things
that you had to do?
7. In the last month, how often have you been able to control irritations in your life?
8. In the last month, how often have you felt that you were on top of things?
Cont...
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9. In the last month, how often have you been angered because of things that were outside
of your control?
10. In the last month, how often have you felt diffculties wer piling up so high that you
could not overcome them?
Cohen, S., Kamarck, T., Mermelstein, R. (1983). A global measure of perceived stress. Journal of Health and Social Behavior, 24, 385-396.
PSS - 10 scores are obtained by reversing the scores on the four positive items, e.g., 0=4, 1=3, 2=2, etc. and
then summing across all 10 items. Items 4, 5, 7, and 8 are the positively stated items.
If you put a 3 or 4 for nearly every answer or if your total score is 20 or above, those are all clear signs that
you are stressed out.
WHAT TO DO?
1. Take a deep breath. Do it again. Deep breathing is a wonderful way to calm
the nervous system, especially if you time your exhalations to be longer than your
inhalations. Aim for 4 counts in, hold for 7 counts, 8 counts out, hold for 7. Do this 4
times through and you will do wonders for calming down your nervous system.
2. Take a break Aim to take fve 5-10 minute sanity breaks each day. Its up to you what
you do on these breaks (meditation, deep breathing, walk outside, yoga), but it should
be something you enjoy that makes you feel relaxed.
3. Get enough sleep youve heard me mention this one before and youll hear it again.
Cortisol (stress hormone) levels rise when we get fewer than 7.5 hours of sleep a night.
When cortisol is running amok, youll be more likely to feel overwhelmed and to gain
weight.
4. Figure out what brings you joy in life. Try to carve out some time each week to do
that. Do you like to write? Spend 5 minutes a day journaling. Have you always wanted
to learn how to ice skate? Investigate ways to make this happen. Does your local ice
rink offer adult lessons? Do you have a friend that could teach you?
5. Re-examine your priorities make a list of everything you do each week. Is there
anything you can cross off that list? Do you really need to clean the house every day
or will once a week or every other week cut it? Can you gracefully step off the PTA at
your childs school? Do you really need to check email at 9:00pm or could you cut it off
earlier say 5:00 or 6:00pm?
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6) FEEL LIKE YOURE LOSING YOUR MIND
When we get stressed out memory is the frst think to go, followed by the ability to think
clearly. Why? When youre overwhelmed, your body engages its fght/fight system. Its
priorities quickly change to doing whatever it takes to survive. Blood gets sent to your
limbs, digestion shuts off, and your reproductive hormones go haywire. Lost your keys?
Who cares?! Youre about to be eaten by a saber tooth tiger at least thats what your
body thinks. And thats the real problem. Your body doesnt know the difference between
getting mugged and running non-stop for 13 hours a day dealing with all the things that
make up your normal day. No wonder you cant seem to keep things straight or remember
anything!
WHAT TO DO?
1. Slow down I know this may seem impossible, but just try the following exercise for
one week and see how it feels. Each morning take a few minutes to jot down the three
most important things you need to accomplish that day. Three, not 100, not 20, 3. Focus
on getting those three things done. At the end of the day evaluate how things went. Did
you get your three things done? If yes, congratulations! If not, what did you allow to get
in the way of accomplishing those tasks? What will you try to do differently tomorrow to
ensure tomorrows three tasks are completed?
2. Observe the 24 hour rule give yourself 24 hours to respond to anything that seems
urgent. Most of the time the sense of urgency is placed upon us by someone else
or our monkey mind and really isnt that urgent at all. So the next time you get an
upsetting email or an emergency call from the PTA, give yourself permission to ignore it
for 24 hours. Yes, this probably goes against your nature. But every time you answer to
someone elses beck and call, youre letting them know that they matter more than you
do. And no one should come before your ability to take care of yourself.
3. Set the bar lower this one might be even more uncomfortable for you than the
previous things, but if you value your sanity (and, who doesnt), bear with me. Never
give any one task more than 85% of your best effort. Why? Because if you try to achieve
110% on everything, all youll accomplish is depleting your energy and youll likely be
disappointed with yourself. Nobody and no thing is perfect. Why are you trying to be?
And no, setting 85% as the new 100% doesnt mean youre a slacker, it means youll
have enough energy left to devote to the next thing. And make sure youre somewhere
on that to do list!
18
Spiritual Signs of Hormonal Imbalance:
Failure to Flourish
7) YOUR DREAMS REVEAL A LIFE QUITE DIFFERENT THAN YOUR OWN
For many of my clients, this is the biggest Sign they receive and struggle with, not
understanding that this is a Sign from the Goddess; your Womb is calling you. Know
this: your menstrual cycle should not be painful, neither should intercourse. If you are
experiencing gynecological symptoms, this is likely not the frst time your Inner Goddess
has called you. Its just likely the frst time She called loud enough for you to notice. So
how do you fgure out what your Womb is trying to tell you? You ask Her.
EXERCISE
The next time you are in pain or experiencing a problem, fnd a quiet place to sit or lay
down where you will be undisturbed. If called to do so, put on some beautiful music, light a
candle or incense and set an intention of connecting with your Inner Goddess. Once you
are comfortable, place your hands on your womb and ask Her the following questions and
allow the answers to come to you.
What is it you want me to know?
What is causing your pain/issue?
What can I do to make it better?
Is there anything else you would like me to know?
JOURNALING
When youre ready, sit up and write the insights and messages you received in your
journal. If you happen to be a woman who spends a lot of time in her head it may feel as
if you are struggling to hear the answers. Be gentle with yourself. If you are still struggling,
here is a powerful exercise to help you get out of your head and into your body/womb.
Try the exercise again, putting your dominant hand on your Womb and holding the pen
in your non-dominant hand. Though the writing might be messier, sometimes asking the
non-dominant part of your body for information can be more intuitive and revealing.
19
8) YOUR DREAMS ARE BETTER THAN YOUR REALITY
Our dreams are our window to the Soul. Regardless of whether you keep fantasizing about
the hot guy at the gym or dreaming of escape, your dreams can serve to teach you something
about yourself. Tune into the wisdom in your dreams. Instead of jumping up each morning,
begin writing them down and looking for patterns and intuitive messages. Then make a
vision board of your dreams. You might be surprised at what they are telling you.
MAKE YOUR VISION BOARD:
So how do you make a vision board? Ive seen this done a variety of ways; some women
use construction paper, others buy poster board; I even used an empty fle folder because
that was what I had on hand when the mood struck. Next get some old magazines,
newspapers, whatever you have on hand that has words and pictures on it. If you can
spend an entire afternoon or evening on the project, thats great. If not, break it out into
chunks. Look for pictures and words that represent your life as you see it in your daydreams
and night dreams.
If you were dreaming about going on vacation, you might put the words Hawaii and
beach on your board along with images of hotels or beaches in Hawaii. If you were
dreaming about a hot guy, you might put a picture of one along with words that represent
what he means to you.
You get the idea. The key is: dream big. This is supposed to represent everything you want
in life everything thats coming out in your dreams so dont hold back. Once youve
gotten your pictures and words, just paste them however youd like onto your board. Some
women cut and paste as they go; others like to have all (or at least most) of their images
and words chosen before they put the board together. Then, and this is essential, hang
your vision board somewhere that you will see it every day the more often you see it, the
better. The important thing is you have to see it and see it often for your dreams to reach
your Soul and start to come true.
20
9) YOU FEEL LIKE YOURE WASTING YOUR LIFE AWAY
Maybe it hit you when you were shuttling the kids to yet another soccer game or maybe you
saw yourself in the mirror and it set off a little wakeup call in your head. The point is: one
day you realized that you were X years old and you had nothing to show for it except [fll in
the blank].
If you feel like all you do all day is take care of everyone elses needs but your own, or that
youve given up your own dreams so someone else could pursue theirs, or you keep asking
yourself, Is this all there is?, then we have a problem.
HOW TO STOP WASTING YOUR LIFE:
Get a hobby this should be something youve never tried but always wanted to,
something that youll enjoy doing just for you. Maybe its learning to knit or taking a pole
dancing class. Whatever it is, when you do it, it should make your soul sing.
Practice self-love and self-care to lead a truly happy and fulflling life, youve got to
take care of yourself and give yourself the same love and respect you give everyone
else. Make sure you take some time just for you every day. Get up a few minutes earlier
or take a few minutes on your lunch break and do something you truly enjoy doing, or go
out in nature, or just breathe. If you feel inspired, offer up a silent prayer of thanks to your
body for all it does for you every day.
Love what you do we all have to do things we arent necessarily crazy about each
day, but if those things take up the majority of your day, then we have a problem. Hate
your job? Maybe its time to fnd a new one. Tired of being the friend everybody leans
on but never lets you lean on them? Maybe its time to let some of those people go. You
deserve to do what you love and to be supported by people who love and support you.
Get some quality girlfriend time in each month I know youre busy and your friends
are as busy as you are, but women provide support and understanding to other women
that men simply cannot provide. Surround yourself with powerful, supportive women
and make time to see them on a regular basis. Dont have anyone in your life that could
provide this for you? Join a womens group. Shop around until you fnd the right one.
Hint: Youll know it when you walk into meet with them and you feel home.
21
10) QUESTIONING YOURSELF ABOUT DECISIONS YOUVE MADE IN
THE PAST AND/OR PUNISHING YOURSELF FOR POOR DECISIONS
Theres nothing quite as harmful as self-doubt. Its toxicity has a way of seeping into
your bones and settling in. Pretty soon youre questioning everything you thought was
true. While its perfectly normal to experience certain life events that make us question
everything (e.g., death of a loved one), when this self-doubt becomes chronic and begins
to interfere with your day-to-day life, its time to take action.
HOW TO CONQUER SELF-DOUBT:
Practice positive self-talk did you know it takes 5 positive statements to overcome
the harmful impact of one negative statement? Every time you catch yourself in doubt
or negative self-talk, repeat a positive, loving phrase fve times. Pretty soon youll be
spending so much time in self-love there wont be any more room for all that negative
stuff!
Keep a journal no, dont record all the negative stuff. Rather, at the end of each day,
record 5 things you are grateful for (bonus points if you do 10; super bonus points if you
do this morning and evening)
Call your best friend every woman needs a few cheerleaders in her life, people that
are always rooting for her. The more time you spend with your cheerleaders, the better
off youll be. (Thats why having a supportive group of girlfriends is so important see #9)
Celebrate your successes while youre journaling each night, why dont you write down
what you accomplished that day big to small, celebrate them all. And no qualifcations
either no I wish I had time to fnish X, or I started but didnt fnish X. Stick to the facts.
Answered 50 emails. Wrote 5 pages. Hired a new consultant.
Dont compare yourself to anyone else (see practice positive self-talk above)
when you compare yourself to someone else, youre being unfair to both of you. We are
all unique with our own talents and skills. The only person you should ever try to be better
than is the person you were yesterday. And some days, even thats a stretch. And thats
okay. As Dr. Seuss said, Today you are You, that is truer than true. There is no one alive
who is Youer than You. So be you and celebrate you!
22
IN CLOSING
I hope you have found these exercises helpful and enjoyable and that you have started thinking
about ways you can nourish yourself and bring more balance into your life so that you can fourish.
Like any relationship, your relationship with yourself, your body, and your hormones takes time
and requires maintenance. Devoting some time each day to taking care of yourself and nourishing
yourself can not only make your life more enjoyable, but also give you a renewed sense of purpose.
Remember: You are a phenomenal woman a Goddess, in fact. You were brought here for one
purpose and one purpose only: to share Your Gifts and Your Inner Light with the World. Dont let
anyone least of all you stop you from shining that light.
Nourish. Balance. Flourish.

23
ABOUT MARY E. PRITCHARD, PH.D.
My own intimate journey through decades of suffering through hormonal imbalances led me to the
passionate work I do with women today. At EmBody Heart and Mind my intention is to create a safe
space for women undergoing the inner and outer transformation as they move from their
reproductive years into their Feminine Power years.
Founder Mary E. Pritchard
Mary E. Pritchard, Ph.D., is a professor in the Department of Psychology at Boise
State University as well as a Holistic Health Counselor and graduate of the esteemed
Institute of Integrative Nutrition. Marys extensive educational background combined
with her personal passion and commitment to empowering women in healing their
hormonal health naturally and reclaiming their Feminine Power empowers her clients
in experiencing profound shifts in their health.
Through her private holistic healing practice, EmBody Heart and Mind, located in Boise,
Idaho, Mary works with women in person and virtually to support them in nourishing and
balancing their hormonal health so that they can fourish in the newest chapter of their life.
In her role as professor she has authored and co-authored journal articles for leading psychology journals
such as Personality and Individual Development, Stress and Health, Journal of Human Behavior in the
Social Environment, and Eating and Weight Disorders. She regularly provides workshops on body image,
eating behaviors, and self-esteem.
Marys personal health struggles with debilitating hormonal issues for close to two decades is what fuels her
passion for working with women on their hormonal health and in guiding them in reclaiming their Feminine
Power.
Marys own feminine awakening led her to birth www.AwakeningtheGoddessWithin.net online community
in the Summer of 2013. She is in the process of writing three books, tentatively titled Diet is a 4-Letter Word:
Why Diets Fail and What to Do about It, Awakening Your Inner Goddess: How to Recharge, Reignite, and
Refocus to Transform Your Life and Honoring Your Inner Goddess: Filling Your Plate to Fuel Your Desires.
Mary shares her wisdom and expertise as an expert blogger for Psychology Today and the Huffngton
Post.
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