Essence Health | Ann Petrus Baker

Tag: stress reduction

  • How to Find Solid Ground

    How to Find Solid Ground

    Are you having a hard time finding your footing or solid ground? You are not alone!

    Here are a few metaphors I’ve heard recently:

    “I feel like there is a slow earthquake beneath my feet; nothing is solid.”

    “I feel like the waves keep pummeling me and I come back up for air and keep getting pummeled.” 

    “I’m feeling wobbly!”

    How do we find solid ground when there is so much uncertainty, fearful headlines, and a never-ending pandemic?  We can enhance our feeling of safety and stability by working with the nervous system and energy system. This starts with intention. You can shift gears from auto-pilot reacting to choosing a response, by first wanting to create and experience something different. 

    Our nervous system is constantly looking for signals of safety or danger and then responds with a protection/defense mechanism or safety.  Let’s start there – we need to give our systems more signals of safety. Chances are, in this moment you are safe otherwise you wouldn’t be reading this, you would be responding appropriately.  

    •          Limit the news. Stay informed but have a limit on how much you read and how often you check for updates. Your nervous system reacts to what you read/view. Our minds create even more stories about a future that hasn’t happened yet. I am old enough to remember the nightly news delivered by a choice of 2-3 channels, focused on the facts. That’s not our world anymore unfortunately. The 24 hour news cycle is toxic. 
    •          Name your anchors of safety – people, places and activities that make you feel safe and nourish you. Make a list of those anchors that relax your nervous system and give you enjoyment. Choose more time with your anchors. What delights you or sparks your positive energy? 
    •          Spend more time in nature or other activities, shutting off your devices. Be very choosey about how you spend your precious downtime. My friends and family tease me for only watching funny or uplifting shows. I say – why watch things that are disturbing and scary?  Aren’t we getting enough stories about that already?!

     

    Like the nervous system, our energy system is an interface between our environment, body, mind, emotions and spirit. With our focus and attention, we can shift our energy and immediately feel more grounded.  This is the basis for many mind-body practices such as yoga, tai chi and qi gong. Here are two simple but powerful techniques for bringing the energy from the over-active thinking mind back to the lower body and our physical balance point which is the belly just below the navel. 

    •          Sitting practice: Eyes open or closed, bring awareness to your feet on the floor, wiggle the toes, move the lower legs. Feel yourself seated and the support of your chair. Do “soft-belly” breathing. This is simply breathing slowly and allowing the tension in the belly to relax, softening it with your exhale. Allow yourself to be supported and enjoy the breath.
    •          Standing practice:  Stand with feet hip width apart and relax the knees. Lift your heals and allow them to drop to the floor. Bring all your awareness to your feet. Imagine cords or roots coming from the bottom of your feet anchoring you into the center of the earth. With your imagination, on the inhale draw the energy up from the center of the earth up through your legs and lower body. Do this a few times and then add your arms, lifting your arms with your breath imagining this grounded earth energy filling your body and head as your arms reach over head. With the exhale, allow the arms to drop to your side, releasing any stress from your day. 

    You are what you practice, my mentor would remind us. Your nervous and energy systems will respond to what you choose to give them. It is easy to get overwhelmed these days,  but with each moment we have a choice to come home to the present moment and the breath. With this open, relaxed awareness, we can then see the beauty available to us, make enjoyable connections with people, and have access to our creativity. From this foundation, we can each become a positive force in the world.  Need more assistance finding solid ground? Please reach out to schedule a free discovery call to see if working together would be a good fit. 

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  • 5 Important Resets for your Mind and Body

    5 Important Resets for your Mind and Body

    It’s a new year and many people are talking about doing a cleanse or a detox. Many of these programs entail fasting, juice cleanses, enema cleanses or perhaps Beyonce’s Lemonade Diet that became a popular rapid weight loss and detox remedy. I am not a fan of any of these to say the least as some can do more harm than good. I’ve seen people lose muscle mass, get really hangry, bloated or constipated. Who needs that?!

    The body has its own amazing detoxification system using the skin, liver, kidneys and the colon. Certain foods help to maximize these pathways that help the body eliminate toxins that include chemicals, pollutants, medications and other substances that accumulate.

    Quick Fix and Shock Appeal

     

    Many of us want a quick fix that rids our bodies of all the junk we’ve been consuming and then magically have the body we want and feel good. Most people really don’t want to change their behavior and create new habits that are actually going to work. So, knowing we need to do something, we turn to the extreme only to be disappointed after it’s over that we actually feel worse, gain the water weight back and are stuck with your same old unhealthy habits.

     

    The Truth about Toxins and Your Body

     

    The body has its own amazing detoxification system using the skin, liver, kidneys and the colon. Certain foods help to maximize these pathways that help the body eliminate toxins that include chemicals, pollutants, medications and other substances that accumulate. Toxins are not just substances consumed but can also be thought patterns, relationship patterns, media consumption, and other unhealthy habits that affect our physical and mental health.

    Why a Reset is a Better Option

     

    The pandemic has been rough and so many of us have turned to sugar and alcohol and binge watching TV to get us through. I get it! But, we are ultimately harming ourselves with these short-term comfort fixes. Back by popular demand, the 21 day Reset program I am hosting through Pilates Central Wellness enhances the body’s detoxification pathways and helps to create new habits while discovering exactly what foods and substances help you to feel your best. Starting January 31st, this 21 day mind-body/whole foods nutrition plan designed by the Institute of Functional Medicine emphasizes the foods that assist the body in doing its detox job and eliminates potential foods and substances that can interfere or stress the body’s systems. Here how it works:

     

    • Reset hormones: you can help to reset your stress hormones and insulin by eliminating sugar, caffeine and alcohol. Better sleep and weight loss is common as a result.
    • Reset the immune system by eliminating the common food allergens. This helps you to discover triggers for common physical symptoms such as allergies, headaches, body aches, digestive symptoms and sleep issues, etc.
    • Reset your mindset: Bring mindfulness to what you are eating and drinking fostering a connection to habits and behaviors that are on autopilot that may be contributing to nagging symptoms, fatigue or brain fog.
    • Reset inflammation: Decreases inflammation that underlies many chronic diseases, pain, and weight gain.
    • Reset habits: The program provides a lot education regarding the mind-body connection and other lifestyle factors that empowers you to make new choices. 21 days is the average time needed to create new habits.

    What you get in the Winter Reset 2022:

    • Guidebook with menu, recipes and shopping lists
    • Optional Weight Loss version that incorporates the latest research on hormones and weight loss and evidence based tips for weight loss
    • Tracking Journal
    • Daily educational and inspiration emails
    • Weekly webinars (4) with more education, Q & A and a guided meditation
    • Group accountability and support
    • Starts Monday, January 31st – this gives you the weekend prior to prepare

    Reset Yourself Tips:

    • Drink plenty of water
    • Eat more colorful fruits and vegetables
    • Cut out added sugars and sweeteners
    • Eat more garlic, onions, cruciferous vegetables
    • Take a break from booze
    • Cut back on caffeine

    Hundreds of people have participated in this program in the past. I was amazed at how consistent and powerful it was to help people address persistent health issues, uncover food intolerances, increase mental clarity and improve mood and take off some weight.

    Registration is through Pilates Central Wellness. You will need to register for their class sign-up system.  Click on Class Schedule. Go to January 31st and you will find the Reset listed. Click on More Details for purchasing the Reset. Call their office if you have difficulty with this process.

    Pricing:  Standard program – $97, Weight Loss program – $125. Please message me with questions.

  • The Power of Intention

    The Power of Intention

    I’m writing this on January 1, the time to make all those resolutions for the new year that honestly, are destined to fail.  You can read many posts on the internet about why resolutions fail. Most will focus on lack of willpower or a good action plan, or lack of discipline or maybe there is something wrong with the goals themselves.

     

    I think it is more foundational than that. Most resolutions made come from a desire for self-improvement. What’s wrong with self-improvement?  It implies you need to be fixed. You aren’t acceptable right now. It comes from a place of lack, limitation and being flawed. “When I meet my weight loss, fitness, meditation, or productivity goals, then I will feel good about myself.”  (Image credit:  Tim Mossholder, www.unsplash.com)

    The heart knows the way. Run in that direction. – Rumi

    Resolutions often fail because deep down many people don’t believe they are worth it or have the capability to obtain their aspirations. Or we set goals based on something external, something you think you don’t have already “ I should look a certain way, be rich, happy, etc. When you come from a place of self-improvement, when does it end? At what point do you say, I’m done, I’m good enough? From this belief or perspective, why bother even trying?  I was hooked on self-improvement for years “ all in the name of health and wellness. I had to know the perfect diet, exercise plan, yoga pose, etc.  I couldn’t really get healthy until I dropped the lists of self-improvement goals and focused on self-acceptance and balance.What if you came from a place of self-acceptance, right now?  What if you knew what you truly desire is already within you? Despite all your imagined inadequacies and flaws, what if in this moment you accept yourself, give yourself a hug and relax? If this is allowed, a creative energy will bubble up “ a nudge from deep within pointing you to a desire. From here, an intention emerges that is aligned with your highest good. Maybe a desire emerges for peace or courage or connection. These qualities are like seeds of potential within you. An intention flows from this desire, for example:

    • I intend to stay calm during my work day.
    • I intend to speak my truth.
    • I intend to extend my self to make more social connections.

     

    This intention then becomes a compass for directing your actions. Your soul wants to experience the fullness of life and learn and grow through challenges. The personality can get in the way as its agenda is usually based on fear and survival. This is where getting real comes in. Look honestly at what’s behind the obstacles to living the life you really want. Opportunities for healing come up as you discover parts of you that don’t align with your highest intentions. These parts may be carrying old wounds or trauma that are somehow related to you moving forward. That healing can free you from the obstacles that sabotage the best of efforts.

    Intention setting is about creating what you want. Make room for what you desire instead of taking on a laborious project. The flower grows naturally given enough nurturing through water, sun, nutrients and pulling weeds, right?

    Start your new year with an honest look at where you are, and where you want to go and what you want to create. Schedule a free consult to learn how I can help you realize your potential and listen to the call of your heart.  Image credit: Heidi Fin, www.unsplash.com.

  • Prescription: Rest!

    Prescription: Rest!

    Literally everyone I know is tired – physically, mentally, and emotionally. I am so very, very tired of the pandemic and all that goes with it – I’m sure you are too! Nothing is simple right now and so much is unknown, and that is draining.  So “ are we tired are burnt out?  Read on to explore the nuances. (Image credit: Rosie Kerr, www.unsplash.com)

    The aspect of the nervous system that is activated when we are at rest is the dorsal vagal pathway. It is the rest and digest/ rest and repair function. A healthy dorsal state is supported by feeling safe. Feeling safe allows us to fall asleep at night while the body does its maintenance and repair functions to keep us healthy.

    The dorsal vagal pathway also gets activated when danger is perceived that is so threatening that we can’t run or fight it. This is the freeze response.

    This pathway is also activated in burnout. This is when we stay in fight/flight for so long that we can’t keep up with our challenges and our system goes on overload. We lose the energy to get through our days, and we become emotionally spent and fragile. If we don’t take care of ourselves at this point, we can suffer adrenal fatigue and/or depression. The key to prevent this is to intentionally seek and create feelings of safety and honor the need to rest and recover.

    Life is meant for living.

    My dear readers “ I fear many of us are falling into this zone now! It is hard to find safety when we look at what’s happening in the world. Our nervous systems operate below our awareness. We have an internal monitor “ ever vigilant, looking for cues of safety or danger. These cues determine the activity of the nervous system and what molecules are secreted that keep our body in a stress response or the rest and repair mode. There is no middle ground really. Chronic stress response over time adds up to mental and/or physical dis-ease. It is crucial right now to seek safety cues, get extra rest, do relaxation practices, and curate your media input, including news, social media, movies and TV shows. I’m a big fan of shows like Ted Lasso that entertain and make you feel good about the world.

    Winter Solstice (December 21st) is the peak time of the feminine or inward facing energy of the year. This supports you in getting more rest. Your adrenal glands need rest so they can make more cortisol, the hormone that gives you energy to get through your day but gets used up with fight/flight response. Take advantage of the dark to get more sleep when you can.

    Support your ability to truly rest by giving your inner danger monitor a break with the following tips:

    1. Social connection “ I know this is tricky now, but we need to see other smiling faces, share laughter, and make meaningful connection to really feel safe. This is hardwired in our system. Keep a safe group of friends or family and commit to not talking doom and gloom and celebrate each other’s company. Have fun!
    2. Savor simple pleasures “ really savor good meals, a sunset, good music, a nice glass of wine. Savoring for 20-30 seconds is enough to send safety signals to the brain.
    3. Nature “ get out and move regardless of temperature and enjoy fresh air. I love walking at dusk in the winter and seeing the lights coming on in the neighborhood and appreciating the silhouette of the trees. I love the silence of walking in winter “ no more leaf blowers!
    4. Limit your news to necessary check ins.
    5. Watch uplifting shows. Your system doesn’t know it’s sitting on a couch in the safety of your home when you view violence “ it goes into a stress response. Pay attention to how your body feels when you are watching TV “ how does the show make you feel?
    6. Set boundaries to create more time to rest “ do less, make less commitments, ask for help, go to bed early for the most restorative sleep.
    7. Challenge yourself to be idle for 5 minutes/day “ do nothing! Just be.
    8. Process your emotions. Please read Hardwired for Bliss? for more information.
    9. Meditation and/or prayer. Connect within and to your Source. Focusing on the heart while taking slow breaths is an easy way for me to calm and connect within.
    10. Seek professional help sooner than later. Call me for a free consult or another trusted provider.

    Befriend and nurture yourself and your loved ones. My mother had a saying during times of grief “ life is meant for living. She would say that the person who passed would want us to enjoy life and with sigh and a heavy heart would get on with it. Let’s honor all those whose lives have ended prematurely due to the pandemic, suicide, and other means by savoring and celebrating life!

    I found a beautiful song with the title “ Life is Meant for Living. Enjoy:)

    May my life be fully lived, every day as if my last to live, hands for holding, love to give, life is meant for living.

    Image credit: Kelsey Chance, www.unsplash.com

  • Hardwired for Bliss?

    Hardwired for Bliss?

    We have all been on an emotional roller coaster ride the last few years. Rates of anxiety and depression are higher as stressors pile up. As the pandemic continues, it’s been hard to let our guard down and relax. However, for the sake of our physical and mental health we must find a way to regulate our nervous system.  It sounds simplistic, but a powerful way to do that is through savoring moments of joy and peace that can be found during our everyday lives.

    During these times, it is hard to believe we are hardwired for bliss and happiness. However, it is true! When all systems of the mind and body are functioning smoothly, a cocktail of feel-good neuro-peptides and transmitters can flow through our blood and nervous system giving us the experience of bliss, of feeling good. However, when the system gets blocked or shut down those bliss molecules don’t flow and that can contribute to mood disorders such as anxiety and depression.  Candace Pert was a brilliant scientist who mapped the human body’s natural opiate receptors in the 1970s. Endorphins are naturally occurring opiates that dull pain and produce euphoria. She wrote that we are “hardwired for bliss” due to the physical endorphin pathways in our brain and the receptors for them on the cells.   (Image credit: Mohammed Nohassi, unsplash.com)

    You are a verb “ an experience, an ever-changing flow of energy, information, and awareness, interconnected and always interacting with everything in your environment.

    My story:

    If we are biologically designed to feel happiness, why does it seem so out of reach at times? During my healing crisis when I dealing with autoimmune disease (my immune system was attacking my body), there were many factors blocking my own bliss molecules. My hormones were off due to thyroid disease and chronic stress/anxiety. My gut was inflamed, and the microbiome was not healthy. The gut-brain connection is well researched, and I can attest, when I was bloated and not digesting properly, I did not feel good mentally or physically. I was grumpy and tired all the time! 80% of the neural communication between the gut and brain are signals coming from the gut to the brain. This means if our gut is not happy, neither is our brain.  Healing my gut and dealing with my stressors were important to the beginning of my recovery and halting the autoimmune process. The second phase of my healing was a deep dive to uncover the mental, emotional and spiritual factors contributing to my dis-ease. I learned that to feel better I had to feel the emotions I had been stuffing down. This message about bliss today isn’t about ignoring the pain or difficult emotions, it is about accepting, feeling and allowing them to move through so you CAN feel good again.What we are is a dynamic system. You are not a static body with a separate brain, isolated from others and the world, including your Source. You are a verb “ an experience, an ever-changing flow of energy, information, and awareness, interconnected and always interacting with everything in your environment. From this dynamic process, we are able to heal, repair and feel good again. Think of how your body heals a cut naturally. Our bodies naturally respond to injury, viruses, bacteria, stressors, in a miraculous way to maintain health. For a complex set of reasons, sometimes our bodies need help from medication and other treatments. But for the most part, the body-mind does an amazing job keeping us healthy and alive. This system is constantly monitoring and responding to our internal and external environments and requires a free flow of these molecules. I have come to learn that much dis-ease comes from blocking this flow of energy and molecules. We don’t ignore the cut on our finger, we respond to it with care and right action. So many teachings on positive emotions ignore the importance of accepting and feeling what is here and now AND taking right action.

    With intentional practice, we can build the integrity of our own body-mind system and enhance this flow or communication network within the body-mind. This self-healing system has wisdom and is always desiring things to help you live longer, be happy and enjoy life. Think of the emotions and pleasure associated with food, sex, movement, connection, sleep, nature. These are all good in moderation for your personal health and also the survival of our species. Many people have turned to these to cope recently which can be good in some ways and not so good in others!  Pay attention to what makes you feel good naturally – the lasting kind of feeling good, not just the quick fix. Find micro-moments throughout your day to savor.

     

    What blocks this feel-good system?

    Certainly the events of the past two years have us all feeling depleted! The following are many factors that block our bliss molecules that have been made worse by current events.

    • Stress “ floods our system with messenger molecules that help protect us from danger by preparing the brain and muscles to fight or run. These molecules result in feelings of fear and disconnection and can stay in overdrive after the challenge has passed.
    • Overwork/burnout “ so many people are stressed and exhausted by the pandemic, making ends meet or stuck in a work culture that demands ridiculous hours to just meet the requirements for the job.
    • Trauma “ increases those same stress molecules which get stuck in a reaction loop. These memories actually block the cells’ ability to receive the feel good molecules. Some trauma experts believe just about everyone has experienced some form of trauma in their lifetimes. Is this why we have an epidemic of mood disorders?
    • Junk nutrition “ food also contains information molecules for your system. The quality of the food you take in determines the quality of the information and energy being sent to all the cells in your body. Sugar, chemicals, inflammatory fats all block those beneficial molecules.
    • Unhealthy gut -caused by certain foods, chemicals, too much caffeine and alcohol, stress, infections, antibiotics, frequent use of Motrin or Alleve.
    • Uppers and Downers – Caffeine, alcohol, and many drugs interrupt the feedback loops that allow the network to function in a natural and balanced way. Smart consumption is key.
    • Media/information overload: Your nervous system will respond to a stressful event that is occurring in your immediate surroundings or you are reading about or seeing in a video in the same way. Curate your media consumption. Protect your nervous system!
    • Suppressing emotions “ we need to feel emotions to release them to free up connection sites on our cells for the bliss molecules. That is why it feels so good to cry!
    • Being socially isolated “ we are wired for connection. Our nervous system evolved to feel safe through our connection with others. Unfortunately, some early childhood experiences can be traumatic so connecting with others can be complicated. Seeking out relationships that you feel safe, loved, accepted in are really important for your health.

    How to naturally access bliss?

    • Movement “ when we move, we shake up and release those stress molecules. Natural opioids are released when we exercise.
    • Being in nature
    • Singing and dancing
    • Hugs and laughing with friends and loved ones
    • Compassion – acknowledge how hard it’s been and give yourself and others compassion.
    • Meditation “ quiets the mind/body, builds the ability to become aware of your stress patterns and emotions which helps to keep everything flowing. Adding a spiritual dimension to meditation helps us to connect with our soul, a higher power or something deeper within ourselves. We are “hardwired” for spiritual experiences as well which can be very transformative.
    • Crying “ accepting and processing your emotions is so very important to allow for the natural flow that will eventually lead to peace and happiness.
    • Eat the highest quality, best tasting food you can and heal the gut.
    • Reduce stress “ check in with yourself throughout the day and notice your nervous system state and take mindful breaths.
    • Love yourself and your body “ you are alive! Celebrate that and remind yourself frequently of what you are grateful for. What messages are you sending your body through your thoughts and actions?
    • Give yourself permission to rest. The world won’t end if you take a nap.
    • Making choices and decisions that reflect and honor your needs. I know this is complicated with work and family obligations but often we say yes to situations that do have alternatives. We don’t ask for help or set boundaries; we don’t demand change.

    When was the last time you felt really good?

    Where were you?  What were you doing? Who were you with? Be honest about how you answer this question. Was is artificially induced?  Meaning, did you feel good by using something like sugar, alcohol, drugs, sex, shopping? These also give us a burst of feel good molecules. Many addictions stem from this desire to feel good, to temporarily numb pain or on the flip side, to feel alive. Trauma is at the root of much addiction which makes healing so important.

    Pay attention to what makes you naturally feel good and relax and savor the moment. Savoring for 20-30 seconds helps to build new connections and pathways in the brain and nervous system.  I felt bliss this past weekend several times:

    • At the farmer’s market, surrounded by amazing food, happy people, and music playing.
    • Having a delicious dinner outside despite being a cool 50 degrees. We were warmed by 2 heaters on a beautiful deck at one of our favorite restaurants.
    • Hiking in a beautiful nature preserve enjoying fall colors and the expanse of Lake Michigan.

    Make it a daily practice of savoring your feel-good moments and they will grow and multiply! This will help you heal all your systems  – mind, body, emotions, spirit. This is how we are wired.

    My coaching/healing work can address the factors that block your bliss. I invite you to schedule a free consult to see if working together is a good fit.  To read more in depth about this topic, check out the book, Molecules of Emotion by Candace Pert, PhD.  Photo credit: De’Andre Bush, unsplash.com.

  • Healing From the Center

    Healing From the Center

    My blog has been quiet for the month as I have been focused on seeing clients, creating my Spring Workshop and taking a marketing course with Simply Be agency based here in Chicago.  I have a nice flow of clients but have a desire to reach more people with the information and tools I have learned that are so effective in improving health and well-being. Expanding my reach requires marketing and putting myself out there. This is at direct odds with that shy part of me that truly hates self-promotion, selling, adding to people’s in-boxes and to the noise of an already cluttered internet space. I would so much rather just quietly go about my work with people magically finding me¦that is¦Magical thinking!

     

    In sharing with the marketing group, I learned the value of what I do, what I have to share and the potential to be of service. I learned the importance of sharing my own personal healing story; what they call, “owning your shit.” And the importance of sharing my success stories, my unique insights and how I integrate the areas of physical, mental/emotional well-being with the spiritual; this is what they call “leveraging your gifts.” I learned to embrace my science geek side who delights when current science validates what ancient wisdom leaders have known for thousands of years.

    How do we find health and well-being when we are at odds with ourselves and the world?

    One of the exercises was to come up with a headline or tagline that summarizes what I do. This involved making many lists, asking others for input, soul searching, frustratingly drawing blanks and then it hit “ Healing From the Center. I felt that instant surge of energy “ like the clouds parting and the sun shining through with angelic voices.  Yes, this is it!  I pitched it to several people. The response I got was consistent. Most people took a deep breath and relaxed when they heard it, a smile on their face, “that sounds good, yes, I know what you mean, that speaks to my heart.”  People intuitively understood without having to explain too much what I meant.

     

    Healing From the Center is an approach that acknowledges and leads with our heart. How do we find health and well-being when we are at odds with ourselves and life? Healing from the Center acknowledges how life can knock us off-center but with a bit of direction and remembering we can find our way home. That home is our natural state of peace and happiness, from which we can create health and well-being. However, when we are off-center, we end up leading with our over-active minds or unconsciously with our defensive nervous system. Our childhood and other difficult and traumatic events in our lives teach our nervous system to respond to the world in a way that prioritizes our safety and survival. Yay “ we have a brilliant system that keeps us alive! The problem comes when that system gets stuck in overdrive and we end up reacting to dangers that aren’t there and we miss all the cues of safety, beauty and joy that are here. That nervous system stuck in overdrive can lead to many physical and mental health conditions such as anxiety, depression, autoimmune disease, digestive disorders, sleep issues, headaches, heart disease, and on and on.

    Healing From the Center is an approach that includes both top-down and bottom-up approaches that help to heal and integrate the body, mind and heart.  There are many modalities that focus on one of these approaches, like talk therapy, meditation, mind-body practices, acupuncture, dietary changes, supplements, medication, etc. These are all wonderful and many are necessary but as stand alone modalities are not sufficient. If the core wound is separation from our heart, our place of connection with our Source, ourselves and others, then why not start there?

    More to come as I unpack this and organize my thoughts! As always, I am available for free consults. Coming out of the pandemic is a wonderful time to evaluate your whole health and begin healing from the Center. Please message me to set up a time to chat.

    Photo credit:  Riss Design (unsplash.com)

  • Pandexit

    Pandexit

    Are you feeling brain fog, fatigue or lack of motivation? Or maybe you feel energy again, giddiness after walking with a friend without a mask or adrenaline after eating at a restaurant after you’ve been fully vaccinated. Many have anxiety about re-emerging and being around other people.

    Welcome to the “pandexit”, the final phase of the pandemic coined by the self-described Nerdy Girls from a wonderful resource called “Dear Pandemic”. You can find their posts on social media as well.

    I’m happy to report it’s all normal!  We’ve been through a collective trauma this past year and half so how we emerge will be very unique to each one of us.

    Image credit: Zachary Nelson, www.unsplash.com

    The good news is the body/mind likes to be healthy, happy and connect with others.

    The good news is the body/mind likes to be healthy, feel happy and connect with others. That’s our natural state. Given the right conditions, you will hopefully regain your energy, anxiety will become less and less as we allow ourselves some freedom as restrictions are lifted. Of course depending on your vaccination status, you will need to weigh your risks with certain activities. So, what are those right conditions?

    How To Recover from Long Term Stress:

    • Sleep!  Go to bed early, sleep in a cold dark room, limit screen time 2 hours prior to bed time or wear blue light filtering glasses.
    • Exposure:  Start slow at socializing if you feel anxious at the thought. Walk with another vaccinated friend outdoors – super safe! Have a meal outdoors with a group. Stretch but not too much out of your comfort zone. We are wired for and crave connection so you will literally be swimming in feel-good neuro-chemicals that will help you feel at ease and wanting more.This will help you build up slowly.
    • Movement:  If you are exhausted, over-exercising will just keep you in a stress response so rather than running, choose walks in nature or bike rides. Add a friend or two to boost your mood.
    • Mindful breathing: Just becoming aware of the breath helps you connect with your body and your nervous system. It naturally slows down. If you are anxious you can be more intentional and inhale to a count of 4 and exhale to a count of 6 to turn off the stress response. Stress becomes a habit that we aren’t even aware of. Tuning into your breath several times/day helps to create new neural pathways.
    • Savor!  We have had over a year of alarming headlines and stories. What next?? We have become hyper vigilant and focused on the negative. This is a normal response from the brain that wants to keep you safe. We can re-wire this pattern with intentional savoring. When doing your daily activities, simply notice something beautiful or joyful or anything that makes you happy. Notice it for 20-30 seconds to actually create those new pathways in the brain and nervous system. Stop and enjoy simple moments during your day. Keep a savoring journal.  Think of those moments at night before you sleep for even more effect.
    • Nutrition: Opt for nutrient dense fruits and vegetables, good sources of protein, and stay away from sugar and the uppers (caffeine) and downers (alcohol) too  many people have gotten hooked on this past year and half. Everything you eat and drink is energy and information that directs every cell of your body. Nurture yourself with the best food possible!
    • Compassion for self and others: This has been a difficult year for everyone. Allow yourself to feel those feelings and give space to others to process theirs. Fatigue and sluggishness may be signs there are emotions that haven’t been processed.

    What to do if symptoms remain? Please send me a message or schedule a free consult. Or seek professional help with a mental health provider or physician if symptoms of depression and anxiety or extreme fatigue remain.

    I don’t think life will ever go back to what it was. Good thing or bad thing? Who knows?  I do believe that the universe is evolving and expanding towards growth and love. With that in mind perhaps some reflection questions would be helpful as you re-emerge so you can use this opportunity to create a life that better aligns with you:

    1. What loss did you experience in the past year?
    2. What new habits or gifts emerged or unexpected blessings?
    3. What changes have you noticed about yourself?
    4. What changes do you want to make permanent, what changes need some loving attention?
    5. What do you want to include again that you really missed?

    “And suddenly you know: It’s time to start something new and trust the magic of beginnings.”  Meister Eckhart.

    Please check out my YouTube channel and Insight Timer for free meditations!

    Photo credit: www.unsplash.com Ekaterina Shakharova