Kris Krause Coaching

02/23/2026

You might think that your morning routine is simply a set of familiar actions: waking up, grabbing your phone, and pouring your coffee. It’s quick, comfortable, and for a few moments, it gives you a sense of momentum.

However, if your mornings are already tinged with a sense of tension, or if anxiety creeps in before your day even begins, it’s important to consider: what is that cup of coffee doing in a body that hasn’t been nourished yet?

Here are a few questions worth reflecting on, especially if you’ve been feeling more jittery or emotionally stretched than usual.

1. What’s already happening in your body before the caffeine hits?
Is your jaw tight even before you get out of bed? Coffee not only stimulates your brain but also activates your stress response. If your nervous system is already on high alert, caffeine can add even more intensity to unresolved stress.

2. Is this coffee a ritual or a placeholder?
Sometimes, it's not the drink that you're truly craving. Instead, it may be the feeling of control, the small sense of certainty, or the warmth it provides. There’s nothing wrong with that; however, it’s important to distinguish between a grounding ritual and a coping mechanism that keeps you stuck in a cycle.

3. How long does it take for you to feel settled after that first cup?
If you experience sudden bursts of energy followed by feelings of irritability, tiredness, or even shakiness, it’s important to recognize that it’s not just a mental issue. Your blood sugar, cortisol levels, and gut health all play a role in this process.

4. Are you choosing coffee or defaulting to it?
Once something becomes automatic, it ceases to be a decision. Simply take a moment to ask yourself: Do I truly want this right now, or am I reaching for it out of habit? -- is not about judgment; it’s about having agency. And agency itself is a form of regulation.

There's nothing wrong with loving coffee, but if it's the first thing your body encounters in the morning, it's worth reassessing that relationship.

02/22/2026

Learning to ride the waves instead of fighting them.
Grace on the rough days, gratitude on the calm ones.

Follow along for real-life support, small wins, and autoimmune understanding. 🧡

02/22/2026

Sometimes, it’s difficult to identify what’s happening in your body. You’re not crying, but your chest feels tight. You’re not panicking, but your thoughts keep looping. You open the fridge, stand there for a moment, and then close it again. The urge to do something is strong, but the energy to make a choice is lacking.

In these moments, clarity doesn't come from finding solutions; it comes from simply noticing.

Here are a few ways to give yourself that attention.

1. Step away from the decision that’s asking too much.
It could be something as small as deciding what to eat or as significant as figuring out what to say next in a tense conversation. Allow the decision to wait for a moment. Instead, focus on something physical: wash a dish, move to a different room, or hold something cold in your hands.

2. Ask what you’re holding that isn’t yours.
You may have absorbed emotions without realizing it at the moment, like tension from a friend's venting, stress from a partner's silence, or a general feeling of overwhelm after scrolling for 15 minutes. This buildup doesn't always come with a clear story, but it still manifests in your body.

3. Shrink the window of focus.
Overload often occurs when we try to manage too much at once. Focus your attention on the next ten minutes. Don't worry about the next conversation or task; focus on what you can accomplish in this brief period.

4. Give your body a cue that nothing is chasing it.
Often, the nervous system needs small cues to signal safety. Try resting your hand on your belly and making your exhale a little longer than your inhale. If you're feeling cold, put on some socks.

5. Name it gently, if it helps.
“This is overwhelming.”
“This is heartbreak.”
“This is a lot.”

Emotional overload does not require optimization; it requires honesty, connection, and at times, the smallest possible next step. When your system feels overwhelmed, it often just needs reassurance that it can process another feeling.

02/21/2026

Living with an autoimmune disease means learning that not all advice fits your body.

What works for one person may not work for another — and that’s okay.

This is why listening to your body matters most.
Sometimes we laugh.
Sometimes we shake our heads.
But here… we understand each other.

Reading these always reminds me how strong this community really is. 🧡

02/21/2026

The moment doesn’t always announce itself.

You might be halfway through an email when you suddenly feel your chest tighten. Or perhaps you’re standing in the checkout line when your jaw clenches, and your breath disappears somewhere behind your ribs. Sometimes, nothing specific has happened, but your hands are clenched, your stomach feels like a heavy stone, and you find yourself rechecking something you already know is fine.

This is the nature of a dysregulated nervous system: it rarely asks for permission before taking over.

Yet, something is calming about refocusing on your own hands.

Here’s how this small shift can manifest in everyday life:

1. Rest your palms flat on your thighs.
It doesn't have to be formal. You might already be sitting, whether at the dinner table, in the car, or on the couch. Allow your hands to rest and simply notice how they feel. Pay attention to the weight of your hands, whether your fingers are tense or relaxed, and whether your skin feels cold or warm.

2. Ask: Are my hands trying to say something for me?
Are they clenched with something you haven’t spoken aloud? Are they fluttering, restless, holding in the tension of a task you haven’t started? You don’t need a tidy answer. Noticing is enough to shift something.

3. Try pressing the pads of each finger to your thumb.
Tap one finger at a time: index, middle, ring, and pinky. Allow each tap to be slow enough to feel the texture of your skin.

4. Let your breath arrive naturally, without making it do anything.
Often, focusing on the hands allows the breath to return. You’re not trying to breathe deeply; you’re simply creating space for the breath to come back naturally.

This is a gentle invitation to reconnect with your body. It's a low-pressure way to practice being aware before reacting. Sometimes, even the slightest touch, like your hand resting on your leg, can help you start feeling safer in your own skin again.

02/20/2026

For me, downtime isn’t optional — it’s part of staying well.

Living with RA has taught me that rest isn’t giving up…
it’s how I regulate my nervous system, calm inflammation, and come back stronger.

The water reminds me:
slow is allowed
pause is productive
reset is powerful

If you live with an autoimmune condition, protecting your energy isn’t selfish — it’s smart care.

And if you’re learning how to support your body instead of fighting it, that’s exactly the work we do inside RISE.
Real life. Real pacing. Real support. 🧡

02/20/2026

You may not even notice them anymore -- the calendar chime, the group chat notifications, or the subtle vibration that resides in your pocket and under your skin. But your body does. It registers each ping as a signal to pay attention, to scan your surroundings, and to respond. As a result, your nervous system rarely gets a chance to settle.

When clients express feeling overstimulated but can't pinpoint the cause, I often start by gently exploring this area. It's not that phones are the enemy; rather, we were never designed to be constantly available.

Here are some insights I've found helpful:

1. What is this notification asking of me?

2. Can this wait?

3. Where do I keep my phone when I want to feel like I exist outside of it?

4. What does my system mistake for “emergency”?

Screens go dark, but the body doesn’t always follow. The nervous system can stay subtly alert— picking up on what wasn’t said, what still needs a response, what might come next. Sometimes rest begins not by unplugging, but by noticing what hasn’t yet settled.

02/19/2026

I’m featured on Bold Journey!

I’m so excited to share that I was recently highlighted in Bold Journey Magazine, a platform that celebrates purpose, resilience, and the stories that show how we rise stronger when we choose to heal, grow, and transform.

From teaching my first fitness classes to building my coaching program, my mission has always been about empowering women, not just to get healthy, but to feel confident, supported, and unstoppable along the way.

We caught up with the brilliant and insightful Kris Krause a few weeks ago and have shared our conversation below. Kris , so good to have you with us today. We’ve always been impressed with folks who have a very clear sense of purpose and so maybe we can jump right in and talk

02/19/2026

Fatigue isn’t a failure.
It’s information.

Instead of pushing harder, it helps to get curious:
• Blood sugar crashes aren’t motivation problems
• Chronic stress can leave you “wired but tired”
• Mineral depletion shows up as fog, tension, poor sleep
• Not all rest actually lets your system recover

When fatigue is treated as a message instead of a flaw,
pressure softens — and care becomes possible.

02/18/2026

Rest isn’t something you earn after burnout.
Sometimes it shows up in the in-between:
• Slowing down while you stir
• Pausing before hitting “send”
• Standing quietly with a warm mug
Stillness isn’t laziness.
And recovery isn’t optional for systems meant to last.
What changes when rest becomes part of the rhythm — not the reward?

02/17/2026

Sometimes self-care restores you.
Other times it quietly feels like another obligation.
The difference usually shows up in your body first.

Ask yourself:
• Does this bring relief — or tension?
• Would I still do this if no one knew?
• Can I change my mind halfway through?
• Is this meeting a real need — or compensating for one?
• Do I feel softer afterward, or more critical?

Care doesn’t require grading yourself.
It asks for honesty — not performance.