You’re in the driver’s seat
Just for a moment, stop what you’re doing
Think back on 2020. I know we are all trying to move on, but it’s important to acknowledge progress. Your progress! You made it through one of the most challenging years for this planet full of 7 billion people! Let that sink in for a moment.
I don't think there has ever been a time in human history where this number of people around the globe moved through such a significant transformation all at once. I realize some people have been impacted far more than others. If we’ve learned anything, however, it’s that as a collective we can do very big things and it makes it so much easier when we do it together with compassion.
I realize that there is still a lot of work to do, but it's important to celebrate our successes along the way. Let's acknowledge how much we changed, sacrificed, healed, evolved and persevered despite the ever-present unknown. YOU ARE RESILIENT!
As we kick off the new year, there is no magic wand to end the feelings that 2020 has left within us. In fact, most of us are still navigating roadblocks, oil slicks and even slippery ice on the road of life. As I connect with people, there is a consistent theme – unsettled feelings around a future that may have many unknowns followed by feelings of body & mind fatigue. The mere fact that you are even able to recognize this within you is a huge accomplishment. Often, we are walking around not even aware of why we feel off or out of sorts.
If any of this resonates with you, I have some good news to share. There are a number of steps you can take starting right now that will move your body out of the overwhelm and into a space of calm so that you can more clearly assess what is in front of you and effectively make choices to move forward.
Before I share these steps, I thought I would provide a bit of information on what is actually happening in the body when you operate in a state of fear, anxiousness, overwhelm or exhaustion.
I'm anxious, stressed and tired - What's actually going on inside me?
Our bodies are designed to protect us. This includes threats of any kind - think stress, fear, loss, etc. It is hard for the mind to discern whether a threat is real or severe. Once the body feels a threat of any kind is impending, the sympathetic nervous systems shifts into gear and sends a signal from the brain to the adrenal glands. These glands begin pumping the hormone epinephrine (adrenaline) into the bloodstream. This triggers a number of physiological responses in the body - increased heartbeat, blood pumping to the muscles, heart, vital organs, increased pulse rate and blood pressure, opening of airways to support rapid breathing and alertness increases (sight, hearing, other senses). Energy is supplied to the body by releasing blood sugars and fats from temporary storage sites in the body.
The body is ready to protect itself against whatever is coming its way. We are not designed to stay in this state. If you’re encountering perceived or real threats on a daily basis it can feel exhausting. It may feel like you’re running a very long marathon. Long term affects can be difficult, even dangerous, and can include reduced immunity and feelings of depression, anxiety among many other things.
There is hope...lots of it!
Moving the body from a sympathetic to parasympathetic state is the goal. When the parasympathetic nervous system is activated, it produces a calm and relaxed feeling in the mind and body. The body begins to focus on improved mood, a strengthened immune system and reduced blood pressure. The brain is also able to think clearly and problem solve more effectively.
You can learn to trigger the parasympathetic nervous system to immediately begin reducing your sense of anxiety and stress. Take control. Stop what you’re doing and move the train off the track by unlocking your tool box and doing any of the following activities.
Hydrate - Drink water, hot tea (preferably caffeine free) all day long
Move - Walk, run, swim, hike
Listen - Music, play the guitar or piano
Be Still - Meditate, read, cook, write
Chill - Shower, bath, nap, laugh
Calm - Yoga, Tai Chi, deep breathing
Be persistent in taking the reins. It's as if you're lovingly guiding a young child. Be kind, understanding and compassionate as you build positive patterns. Call out the stressful feelings by naming them and realistically assess the actual fear. Before you know it, you will automatically go to the actions that work best for you to calm your mind and body down.
As a teacher of yoga, I work closely with individuals across the corporate landscape. I guide students in practicing ways to use movement and breath to shift the body into stillness and calm. Within minutes noticeable shifts in the nervous system can be felt. I also use meditation to fully relax the physical body and quiet the mind clutter. There is power in practice. When the mind begins to realize the accessibility of these calming tools it not only accesses them more quickly, but it becomes easier to sink into the shift.
We practice yoga to be ready for and navigate through the unknown
There is never a final performance in yoga. It’s all about the practice. There is, however, an opportunity for you to call on what you learn, daily - weekly - monthly, which may look like any of the following:
Tapping into breathing techniques to calm feelings of fear or anxiety
Using relaxation body scans to help you fall asleep and rest deeply
Leveraging your core strength to stand tall and balanced as you lift, walk, run, play with the dog or avoid stubbing your toe
Practicing awareness as you connect with others, honor your intuition and make important choices
Engaging with yourself and others from a place of empathy and compassion as you really listen
Clearing the mind clutter to listen to what you really need and where you're going
Whatever way you're moving along the path forward may be what you need at this moment. Keep listening as it may change, and you may need to adjust or ask for help. I realize that asking for help often takes a lot of courage but remember that most people inherently love to help. In fact, it's an honor to be asked to help.
Continue seeking ways to nurture your mind and body
Challenge yourself to see and do things differently. Look for yoga classes, meditation apps, online exercise classes, online art classes, book clubs and more. Connect with others and explore what feels good and makes you happy. Staying in the same spot will yield the same results. I offer several fully accessible yoga classes that incorporate breath work, movement and meditation. Consider this an invitation to attend. Reach out to me with any questions.