Catching myself before the adrenal spiral

My adrenal energy has been wobbling again, those afternoon crashes, the fluttery anxiety and that wired but tired feeling. I’m trying not to judge myself for it.
Right now I’m focusing on tiny routines that calm my system: slow breathing breaks, regular meals and getting outside even when I don’t feel like it.
If you have any lightweight, realistic habits that help with stress-y hormone days, I’m all ears.