Episode #155: Calming the PCOS Overwhelm: Practical Tips for a More Peaceful Journey

Hi, and welcome back to the PCOS Repair Podcast, where today we’re going to talk about a common feeling that arises when we think about improving PCOS through lifestyle: feeling overwhelmed. It’s easy to get lost in the sea of information out there. That wasn’t the case back in my day—I couldn’t find any information when I was trying to improve my PCOS with lifestyle changes. But now? The information is endless.

It seems that as soon as you start showing the algorithms that you’re researching PCOS, you get flooded with supplement suggestions, dietary do’s and don’ts, workouts to follow or avoid, mindset strategies, and stories about what worked for someone else. The volume of information—and how much of it contradicts itself—can be exhausting. So, in today’s episode, we’re going to focus on how to move from a place of chaos and overwhelm into a place of calm with your PCOS journey.

We have so many episodes on this podcast that dive into specifics—root causes, lifestyle strategies, success stories, and how I approach PCOS as a whole. But today, we’re shifting into mindset. That feeling of anxiety that can rise up when you’re overloaded with information… or the mental pushback that comes when you try to make changes. Today, I want to help you embrace the idea that your body’s symptoms are actually useful feedback. Yes, getting a diagnosis can feel like a gut punch. Yes, the symptoms are frustrating. But what if, instead of feeling broken, we saw our body as giving us helpful information? Now that you know what’s going on, you’re not in the dark. You can begin to care for your body in a way that actually works for you.

It’s understandable to feel frustrated or anxious about finding out you have PCOS. But let’s reframe this: now you have a clearer path forward. That shift in perspective alone can be powerful.

Now, when you go to the doctor, they may diagnose PCOS and say, “Yep, here’s what’s going on,” but they often don’t offer much beyond birth control or fertility treatments. And unlike a diagnosis like high blood pressure or heart disease, PCOS doesn’t usually raise alarm bells for doctors. They might say, “It’s not cancer, you’ll be fine,” and minimize it. But for the woman living with it, it feels like a big deal. You might know, logically, that it’s not life-threatening, but it still feels incredibly disruptive—especially if you’re trying to get pregnant. Something about irregular periods, acne, fatigue, or weight gain can feel deeply unsettling. These symptoms are more than just surface-level annoyances—they affect how we see ourselves, how we feel, and how we move through the day.

I worked in dermatology for several years, and it always amazed me how even minor skin issues could be deeply distressing. A rash or acne might not be life-threatening, but it’s right there on your face, and that visibility can take a toll. Everyone reacts differently—some people don’t mind a birthmark, while others are devastated by a pimple. And PCOS? It brings with it a whole list of skin challenges: darkening of the skin, skin tags, acne, and more. Add to that unwanted hair growth, hair thinning, weight struggles, fertility challenges, low energy, and mood swings—and you start to understand how PCOS symptoms go way beyond “mild annoyance.” They affect our confidence, our energy, our functionality, and our quality of life.

So how do we deal with the conflicting advice out there? It’s overwhelming. That’s why today I want to invite you to start slowing things down.

Instead of trying to absorb all the recommendations, I approach PCOS by going straight to the root causes. What’s aggravating your symptoms on a metabolic or endocrine level? From there, we can work with science and biology to make changes that actually matter. Yes, every woman is different—but the physiological patterns are consistent enough to guide us. That means you can tune out all the noise and focus on your own body.

We just did a recent episode on identifying your primary root cause. Once you’ve done that, you can focus on one change at a time to support that root cause. Maybe PCOS is severely disrupting your life right now, so you’re ready to make big changes quickly. Or maybe you’re in a season where you need to take things slow. Both are valid. There’s no one “right speed” for healing. What matters is that you’re aware, and you’re doing what works for you.

Instead of listening to outside noise, learn to listen to your body. That’s what my root cause quiz and full assessments are designed to help with. What are your cravings telling you? What does your energy pattern look like? Are your moods fluctuating? Are you sleeping well? These are all pieces of valuable information that point toward how your body is doing. You can begin to gently adjust your habits based on this feedback and create a positive spiral of improvement—because once you feel a little better, it’s easier to keep going.

Start by changing just one thing. It could be something simple like packing your lunch instead of buying it. Once that becomes a habit, maybe add in a walk after lunch. Don’t try to overhaul everything at once. Focus on one primary habit at a time. It creates momentum without the burnout.

And please let go of the idea of perfection. A “perfect” plan is unrealistic. If you aim for 10,000 steps a day and you hit 7,000—celebrate that. It’s still progress. Use that data not to beat yourself up, but to problem-solve: “Okay, how can I fit in a few more steps tomorrow?” This is how we stay flexible while still moving forward.

This kind of flexible, adaptive mindset is something I work on with my daughter too. She struggles with transitions in the morning, so we’ve talked about ways to set herself up for success—like laying out clothes or thinking about how she wants to do her hair while brushing her teeth. It’s the same for all of us. Set up your environment to make the next right choice easier.

When anxiety creeps in, find calming strategies that work for you: deep breathing, stepping outside, talking it out with a friend or journaling. Sometimes it’s a gentle walk or yoga, sometimes it’s something more intense to burn off stress. But the key is to have go-to tools for when things feel chaotic.

To recap: yes, PCOS can feel overwhelming. Yes, the internet will bombard you with endless advice. But when you stop chasing every new suggestion and start tuning in to your own body, things get simpler. What’s your body telling you? What’s your actual goal? What lifestyle changes will support both?

We often chase numbers—weight on the scale, perfect cycle lengths—but those aren’t the point. What do you really want? To feel better? To be able to do certain activities? To enjoy your life more? Then focus on those things, and let your lifestyle habits serve that goal. Over time, those baby steps will stack up. Think about how different your life could feel in a year if you just added one small habit at a time.

So, if you’re feeling overwhelmed, remember this: you don’t need to do it all. You just need to do the next right thing. Focus on what matters most to you. Tune into your body. And build one habit at a time toward the health you deserve.

If you found today’s episode helpful, I hope you’ll hit that subscribe button so you’re notified each week when new episodes go live. And until next time—bye for now.