So, there I was, a striving 24-year-old college student. I was settled at a desk in my college’s computer lab, working on a Microbiology paper, that was due the next day. The later it got into the night, the more I realized there was no way I was going to finish. That thought made me tremble inside, since I had calculated the time it SHOULD have taken me, and I already passed that time, with no end in sight. This initial worry brought on a number of new thoughts. You see, after I finished the paper, I was going to study for a test from another subject, and it was obvious that I wasn’t going to get to it. The thoughts pursued. This lead into a fear of faltering grades. It wasn’t because the work was hard, but simply because I didn’t have enough time in the day to get done what I needed to get done. It was frustrating, and a mixture of emotions ran through me. I was saddened. I was angry. I was frustrated. I had put so much time and energy to get myself into college to strive for a better life for myself. It just became more and more of a heavy burden. Everything I suffered through, like driving an hour to get to school each way, every day, because I couldn’t afford to live on campus. It was all just to grasp for that goal of graduation, that seemed so far away. I started to listen to the voices in my head of those who were against me going to college in the first place. And now, they were just laughing in my face. In that moment, I was a failure. It was all too much, and everyone who thought college was a mistake was right. I CAN’T handle it. I DON’T deserve a better life. I should just give up, and be a nothing, a nobody in my mind, because I just don’t deserve any of it. As these thoughts radiated within my mind, it was like in an instant, everything changed, and it would alter my life forever. As I sat there, this feeling of heat came over me, and it was like the air became instantly thick, surrounding me, holding me, as the pressure built up, as if squeezing me. My head became light as the computer screen started to blur. My stomach instantly started to turn, and I wasn’t sure if I was going to throw up or pass out. It was at that moment my attention went to my chest, as my heart started beating out of control. I had never experienced my heart beat so fast while in a sedentary position. One moment I’m calm, the next SECOND, my heart beat a ba-zillion beats per minute, and felt like it was coming out of my chest. I don’t remember what happened next, only that my dear friend brought me to the infirmary. Scared out of my mind, the nurse took my vitals. After she was through, she then asked me what I did today. I was confused, and a little irritated with her. I’m DYING here, and she wanted to know what I did today? All I kept thinking was “fix me, fix me”, make it all stop. Make my heart stop beating so fast. Then she asked me if I had any stress…. Ah stress! I actually LIVED stress and anxiety, during most of my life, but I didn’t realize how much it affected me, even at that moment. I just went about my life, stressed, anxious or not, and just dealt with each situation as it came. When you live with something for so long, it becomes a part of you, so much, that you can’t even recognize the difference of what is stress, to what is reality. For me, life was stressful. I wanted so much in life, but didn’t know where to find it. The one thing I knew I wanted, was to get out of my house. I wanted to live on my own. After watching most of my high school friends go off to college, I felt “stuck” in a place I wanted to peel away and escape from. It wasn’t that I didn’t apply to college. Actually, I was accepted into a couple of GREAT colleges, and wanted to go SO bad, but, at the time, I had no funds to get me there. And unfortunately, I didn’t know about financial aid until it was ultimately too late. In my mind, I missed any opportunity for college, and went to work. The cost of a college education was too much for me, and even with financial aid, I knew I wouldn’t have been able to afford it. I went to work as a waitress, and although, fun at times, it was hard for me to visualize doing this when I was forty. With each day I worked, I desired more for myself. I knew there was more to me, and I wanted more for me. It’s not that waitressing is a bad career choice, I just got bored with the same routine. I wanted more of a challenge for my mind, and that desire to move out only grew with time. I wanted to make enough money to get me out of my house, and on my own, and I wanted to have a career that I knew I was going to enjoy. I just didn’t like waiting tables. I knew that if I wanted something bad enough in this life, I was going to have to do it on my own. So I did. After deciding which career I wanted, I made the decision to get my butt into college, and pressed on. I ignored the people telling me it was a mistake, because I knew, some how and some way, I was going to succeed. I did much research on getting funding for college, and decided to take on the financial burden. I asked my parents for some help, and they did what they could. Unfortunately, it wasn’t enough to be able to get me on campus, so I had to commute. I would have to travel an hour each way, but at the time, I didn’t care. I was just excited to start this new endeavor. I would have to keep my weekend waitressing job, because I had bills to pay, including a car payment, for my little Ford Escort. Again, looking at the bigger picture, I was too excited to worry about, what I thought were petty things. I was doing this, and I was excited. But, I learned quickly that striving for an education in the medical field is no picnic. With every class you take, there is an equal amount of lab classes that goes along with it. It’s not easy to have ten chapters of reading to do, only to get a two question quiz on the ten chapters of material. Especially, after being away from school for three years, learning how to study again was not easy for me. Add in driving an hour or more to get to school, where most of the time is sitting in traffic, then staying the entire day taking classes and labs, then heading back home only to sit in more traffic. The only thing I wanted to do when I got home was to eat, then go to bed, only to start the next day over again. I couldn’t even look forward to weekends, since I worked double shifts on Saturdays, and sometimes double shift on Sundays to keep financially afloat. The worst part of the entire situation was not getting the studying in that I had wanted. That’s where the pressure started to build inside. For quite some time, I didn’t let it get to me. I pressed on. Some call it strength, some may call it stupidity. And I was ok with it all, until I started to put a lot of that pressure on myself, which become more intense as the days rolled on. By the end of my sophomore year, was when I felt the routine starting to get old. My grades were slipping, and I was getting tired. I felt if I could just live on campus, or someplace closer, to alleviate that awful ride to and from school, it would have helped considerably. That was what was exhausting me. But, I just didn’t have the funds. I was just able to keep my head above water as it was with my weekend job, and just couldn’t afford any more of a financial burden. Then I started to doubt myself. Why am I continuing to fight this upward battle? The classes were only getting harder and I was starting to feel like a failure. But, I couldn’t fail. Failure wasn’t an option. Dropping out would only give power to those who didn’t want me to go in the first place. Dropping out would put me right back to where I was before. Dropping out wouldn’t get me out of the house. I started to fight with my thoughts. It was all this that eventually brought me to the place in that computer room. The place where my body was not just telling me to slow down, but was screaming at me to. I get it. I understand. Life isn’t perfect, and there will be times in our lives that are challenging. There will be times in our lives that we need to press on. There will be times in our lives when we feel alone. But we ALWAYS have choice. I could have easily just reduced the number of classes I was taking, which would have helped tremendously, and would have eased my mind of the burden. But, I was stubborn. I was impatient. I was letting my ego overpower me, and listened to my head, instead of my heart. This was the mistake I made back then. So, the anxiety and panic followed me all the way thru graduation. Funny, how they miraculously ended after that. I still had stress and anxiety at times, but the panic attacks ceased. Regardless of where the fears stem from, our body reacts to the fear. For me, it was the fear of doubt, the fear of failure, and the fear of having to be put in my place. When we put enough pressure on ourselves, or allow the fear to grow, is where the trouble starts. After that experience, I had hoped the panic attacks had stopped forever, but unfortunately, panic attacks found their way back into my life again when I hit forty. It was a time that I started to doubt myself again, but this time, it was different. This time it was based on a fear that developed after an illness, and I found myself right back in that place I was fifteen years earlier. The fear of illness, the fear of not being enough, or there for my loved ones. The fear of dying. The fear of not accomplishing everything I wanted in this life. When you are young, and a young person dies, it’s a freak thing. But the older you get, the more mortality isn’t a freak thing, but a natural thing. Different situation, but the same doubt of myself. After suffering for some time, I decided to NOT be plagued by this again. So, this time, I took the opportunity to learn why this this is happening, and to dedicate myself to keep me on the right track of wellness, and so I did, of which I now share with you. If your fear stems from doubting yourself, it’s a thought process change. Change how you listen to your thoughts. Don’t allow the negative ones to take over and build up inside. Find ways to quiet the mind. Find ways to tap into your inner strength, confidence, courage, and happiness. Find joy. Interact and surround yourself with people who make you happy, laugh and that make you feel good about yourself. It starts with choices, and it starts with you. With peace and love..XO
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We all have an inner saboteur, and at some point in our lives, we may have been majorly affected by it. Have you ever kept yourself from going on a job interview, because you thought you weren’t good enough? Have you ever listened to that negative, inner voice tell you something that you start to believe? It’s that pesky, annoying part of ourselves that craves negativity, and can steer our mind from succeeding in life. It can create worry over an upcoming event. It’s that part of us that can tell us we are no good, ugly, or fat. It can tell us that we have no talent, we will never succeed, or we will never find our soul mate. It could make us feel sick, fearful, nervous, anxious, or even crazy. It could tell us that we don't deserve a good life. It allows us to get lazy, procrastinate, and even miss out on events that could alter our lives for the better. It’s that part of ourselves that lives in fear and can beat us down, if we allow it. Maybe this “saboteur” was born through a childhood experience? Maybe someone told you over and over again something negative about you until you believed it, even if it wasn't true. Maybe someone made you feel insecure, which left you with a feeling you held onto over time. Maybe this saboteur stemmed from a fear and anxiety over something that you can’t let go of, thus turning into an internal struggle within yourself. So how can you break free from yours, especially if you have lived with one for so long, and it seems to be a part of you? I have found different approaches out there, mostly to “accept” your inner saboteur, because it’s a part of you, and honestly, this is something that we learn as yoga instructors. But, with the type of saboteurs I have lived with over the years, it took more than acceptance to help me keep mine at bay. I offer you something that is a bit more concrete, so, if you are having trouble with your inner saboteur, and find it hard to accept that this is a part of you, you may want to give this a try. What has worked great for me, is to start by creating an image of what my inner saboteur looks like. So, close your eyes, relax your body, and look deep into what this image may look like. Ask yourself, “What does my inner saboteur look like?” It could look like anything, just be sure to go with your first thought. (It took all of about a couple of seconds to have an image pop into my mind.) Once the image is there, hold on it it. Stare at it. I stared at mine, looking at all the details about him, to the point I could almost reach out and touch him. This was my way of getting that picture stuck in my mind, so when I wanted to find him again, it would be easier. I ended up picturing him as a little monster. He is kind of a square-ish, short, cartoon-y looking creature with big teeth and big eyes. I created this vision of him, and made him so real in my mind, that he is almost palpable. By creating this vision of him, it gives my mind a point of reference, some “thing” to direct my mind to, instead of just random thoughts. It’s like seeing a book in front of me, instead of scattered papers everywhere. So, when I start to hear that inner negative voice, I can more easily recognize that picture I created in my mind. I have given these negative thoughts a face. By putting a face on it, and making it into an entity, it becomes a physical thing that I can talk to, as well as push aside. So, when I start to feel my saboteur sending me sensations and worry, and scattered thoughts, I would find a nice quiet place, close my eyes and tap to it. I can call upon my inner saboteur to first try and reason with him. I could give him a voice, and ask him why he feels that way about me, or why he thinks I should listen to him. He could respond, or he could be stubborn. Mine are typically stubborn, so I may find myself saying things like "knock it off" to him. I watch him stop smiling his evil grin, and look away frustrated. If the thoughts are something that doesn't affect me too much, I can just tell him to go away, which sometimes may work. I can watch him turn away and walk in the opposite direction with his head held low. If the thought prevails, I can tell him more intensely to "Go AWAY!!" If there is no reason behind his accusations about me, I try to tell myself that there is no reason for me to worry about these thoughts, for they are “just thoughts”. If that doesn't work, I have pictured myself running up to him and chasing him away. For those more intense thoughts and feelings, like those that have stemmed from childhood, I have found myself even punching or kicking him away, and yell at him to "stop bothering me!" It sounds weird, but try it! This may sound violent, but there is something to be said about winning a fight with your saboteur. I have found that I enjoy kicking him away in my mind, since its like watching a football being kicked across a field. I can even make it funny, by adding a sound to my thoughts of him saying “AHHHEEeeeeeee”, as he flies thru the sky. At that moment of watching him soar, makes him a bit less frightening, and makes me feel a bit more empowered. I take a moment to feel that inner strength within me, and watch myself walk in the opposite direction. Having a "win" against your saboteur can be very healing, and taps into the inner strength you have inside. When you have these moments, embrace them. Bring a smile to your face and take a moment to revel in the moment. Once you start having more "wins", it becomes easier and easier to deal with this inner voice of sabotage. Remember that we have choices. We can allow our thoughts to take over, or we can do something about them. This process has really helped me realize that those negative thoughts and feelings aren't "me", and not the person I want to be. It can separate out who "you" are, and the negative thoughts and feelings you don’t want in your lives. Let go of your inner saboteur, chase him away, or fight him and win! Notice how you feel after you win that first round. It becomes much easier to win more rounds the more you practice this technique. Unfortunately, he will come back over and over again, and especially in the beginning. But over time, it becomes easier to recognize your own negative thoughts before you have to call on your image. This makes it easier to release those negative thoughts before they get out of control. So who is YOUR saboteur? Who is this guy anyway? Allow yourself the freedom from negativity. Allow yourself to be more empowered. Find the inner strength within you, let him go, and onward to your fabulous life!! With peace and love.. XO As you may have read in my previous blog post, Laughter and Why its So Important, my first Laughter Yoga experience taught me a great lesson that I needed to learn about myself. The exercise that enhanced my awareness, was draping our arms down towards the ground as we basically cried it out. This was to eventually have us lift our arms up over our heads to let out laughter. The problem was, I felt so comfortable down in that crying out place, I didn’t WANT to bring my arms up over my head to laugh. I wanted to stay down there and continue to pretend to cry. It felt comfy, and it was actually work for me to lift my arms up. This exercise taught me how comfortable I was in that place. This was a place of sadness, self-pity, and regret. It seemed that I enjoyed being in a place that kept me sad, because it was what I knew. It’s like my body was protecting itself, wanting to keep in this state, since it didn’t know or really understand the other side. I understand that I may have created this “habit” of misery within myself at some point in my life. Somewhere down the line, I must have kicked in the self-pity and sadness about my life, and stuck with it. The feeling was so strong that even though I thought I was happy, deep inside, I really wasn’t. Since, you can’t change what you don’t know about yourself, it was upon this moment of realization, I decided I wanted to make myself a better person. I decided that I didn’t WANT to be comfortable in sadness. I REALLY wanted to be happy. So, if you want to be happier, how do you make this change? What could I do to help make myself feel warm and fuzzy inside? Well, to start, I continued taking the Laughter Yoga classes. Through these classes, I developed a clearer understanding about what can make someone happy. And basically, I learned that it comes from ME. (Something that we hear about a lot, but it really sunk in here.) What else did I learn from Laughter Yoga? I learned that even when we fake a smile and laugh, we can release endorphins into the body. I also know from teaching mindfulness, that when we allow negative thoughts into our mind, we can end up down a rabbit hole of negativity. So, after about a year, it was then, I decided to do this little experiment on myself… I knew that whatever I did, I wanted to take it slow, since anytime you change something too quickly, it would never stick. So, to start off easy, I decided to begin with just daily smiles. I knew from the class that just a smile can allow for positive changes inside the body. So, I made it a point to smile, or rather, fake a smile, 5 times a day. It didn’t matter where or when I did this, but I wanted to be sure I was going to be consistent, so I chose to smile at a memorable place. I chose every stoplight while I was driving. I figure, I was in the car every day anyway, so it would make sense that this was a good place to start, so why not? So, every time I stopped at a stoplight, I would crack a smile and hold it until the light changed. It felt funny and weird at first, but I knew it had to be beneficial in some way, so I continued on. I’m not exactly sure how long the process took, but, it seemed to gradually have a real positive affect on me. Not only did it become easier and easier to find that smile at each stoplight, but it stopped being so “weird” and started to feel more natural. After I started feeling comfortable smiling to myself, I decided to branch out and test this on the public. I started at the grocery store. I made it a point to start smiling at people as they walked by. An interesting phenomenon occurred. People actually smiled back! Imaging that! By smiling at others, it seemed to develop an instant connection between me and the person in front of me, even when I didn’t know them. And let me tell you, it felt pretty good inside. REALLY good inside! There were moments it seemed that my smile actually made someone’s day. This is when the experiment took off! I then took this to an even larger level, where at every public place I would go to, I would just have a smile on my face, just to notice what would happen. Sure enough, without saying a word, people seemed to just be drawn to me to say “hello”, or “good morning”. It may sound crazy, but during the time of this experiment, my feelings towards other people had become more and more positive. I always felt that people were judgmental and never want to be bothered, but this changed that for me, and made me look even deeper at myself. So, what is so wonderful about all this, is that I don’t even have to force a smile anymore. My body just naturally does it now. So, I can be sitting on a chair, and my husband will walk by and ask me what I’m smiling about. I’ll be in the grocery store, and people will say “hello” to me, probably because I have a welcoming smile on my face. It seems when you really open yourself up to others, they WILL respond. I don’t have to force a smile on my face anymore, because its already there, and at stoplights, my body just naturally smiles now. I feel happier since I’ve done this, and its amazing the connections with others I have developed. I feel more outgoing and self-confident inside. I see people differently now, and I like what I see in others. (For the most part, anyway..LOL.) My students and friends are more open, and I have much more patience and tolerance with even the difficult people in my life. Placing the emphasis on the positive instead of the negative, has eliminated a lot of the negativity from my own life. I am much happier and look forward to helping others find their own inner happiness, by using these tools in my classes. So, give it a try. Give yourself a month or so of forcing a smile, various times during the day, and notice. Notice how the feeling of just turning up the muscles on the sides of your mouth can change you. It can bring on new forms of gratitude and love of self. It can bring on a sense of community with others, which makes us feel a part of something bigger, instead of feeling so alone. Go out there and smile..and enjoy your beautiful day! Love and peace.. XO Most women have had some sort of Premenstrual Syndrome, (PMS), at some point in their life. PMS can consist of cramping, mood swings, fatigue, gastrointestinal issues, along with other symptoms like acne, insomnia, water retention, and of course, anxiety. Hormonal anxiety is a bit more difficult to deal with, since its based on bodily functions rather than an emotional response. This basically means that it is more difficult to deal with, and harder to calm the body down with typical mindfulness methods and tools. Enter the spice saffron. Saffron is a spice that is derived from the flower known as “saffron crocus”. It is the most expensive spice, since it takes about 70,000 crocus flowers to produce just one pound of dried saffron. It may be expensive, but the good news is that you only would have to buy it once, since the only thing you do with it, is smell the contents! Since saffron had been used for PMS for thousands of years, a group of scientists had decided to create an actual study about it. A double blind study out of Iran was once performed, testing the theory of saffron and PMS. The original study had the subjects ingest 30 mg/day of the saffron, and the results showed a significant decrease in symptoms between the patients who ingested the saffron from the ones who did not. It was later determined, by the same individuals, that sniffing saffron alone, can have the same results. They determined that the smell alone was enough to trigger a hormonal response, causing changes within the body. This study had the subjects sniff saffron for 20 minutes. Apparently, by sniffing saffron, it can help balance out the hormone levels, and by doing so, can decrease overall anxiety symptoms. I gave this a try about a year ago, and for me, who has suffered crazy anxiety two days, like clockwork, before my cycle every month, I had noticed a significant difference. Unlike the study, I would just take a few good sniffs out of the jar, so not the 20 minutes as recorded, yet still noticed my body start to calm after about 10 minutes or so. Is it the perfect remedy? Not really, since it seems that the relief is temporary. Maybe it would help me more, if I sat there with the bottle under my nose for 20 minutes for longer lasting affects. BUT, what I do recognize is that if I sniff the saffron for one months’ cycle, the next months’ symptoms aren’t as bad. And there have been months that I’ve gone without needing to sniff at all. Coincidence? Is it really the saffron, my body just being normal that month, or is it a psychosomatic response? Either way, it seems to work, it is much cheaper than other remedies, and carries no side affects. It is also a way of not putting harmful substances into the body. So, for me, when I am near my cycle, and start to feel a little tense and anxious, and my typical mindfulness techniques aren’t working as well as they should, I’ll assume its my hormones. I’ll sniff some saffron, and keep it close by for a couple of days as symptoms arise. The beauty is that the saffron sniffing can alleviate other PMS symptoms along with anxiety. So, if you suffer from hormonal anxiety, or anxiety related to PMS, saffron sniffing may be something to try. It seems to work for me, which is my reasoning for bringing this forth to you, but you be the judge. For the small amount of money, and the relief and/or piece of mind you can get, it’s well worth the experiment! One spice container of saffron costs between $12 and $18, but I have seen it online for around $9.00. Shop around, but remember that you only have to purchase this once! Happy saffron sniffing! Love and peace... XO I think that most people, at some point in their lives, have had some sort of fear of flying. I know I always have. Maybe I watched one too many “bad flight” movies growing up, or I maybe let 9/11 set too much in my mind. Either way, you are NOT alone in your fear. I had this fear for years. I would even give up cool vacation destinations to get out of getting on a plane. But, it wasn’t until my husband showed interest in becoming a pilot, that I knew it was time to really buckle down and try very hard to get over this. I personally think that a majority of flying fears come from a basic fear of the unknown. Most people don’t fear driving a car, because they drive them every day, and feel confident in their driving abilities. But there are those that do fear driving, and may lack the confidence in how they, or other people drive. They may also have had an incident, or a close call incident, that triggered the fear inside. Let’s face it, most of us don’t understand planes and how they function. It’s this lack of understanding that can spark a fear inside many of us. The “fear of the unknown”, can dominate because we just don’t understand the mechanics, or realize how safe we actually are! Take, for an example, if a person drove an electric car all their life. That person may fear getting into a gas fueled car, because in their mind, the word “gas” can mean “explosion” right? The thought of driving around with “gas” surrounding them may trigger anxiety of the unknown. But the reality is, they just simply don’t understand that cars just don't explode, and without that knowledge, the mind can take off into that negative mindset. Another fear can be stemmed from the lack of control you have on the situation. Since you are a “passenger”, and don't know how to fly the plane, there is a feeling of helplessness. If something goes wrong, some people feel there is nothing they can do, and that can scare them. This type of fear is seen widely in those who have control issues. Still another possible trigger is the fear of heights. For some, to be up that high is just a scary place to be. (If this is you, just be sure you take an isle seat!) That said, there are some steps you can take that may help aide in this fear. As with any fear, you need to work on this slowly. Once your mind realizes that plane flights aren’t something to get so worked up about, the fears can lessen, and you can enjoy flying again, or, like with me, to at least tolerate them. I hope these can be helpful for you, since they helped drastically for me. So, for those who need some advice to just get on that plane, try this. Allow yourself the time to go to an airport, and just sit back and watch the planes take off and land. I did this at our local small engine airport, and it was very helpful for me. After a few days of watching them take off and land so much, it made the idea of planes themselves seem a bit less frightening. I took notice that there were so many planes coming and going, and everything seemed structured and safe. I took note that there was never an issue with any of the planes. I even started to smile and tell myself, "The people on board find flying fun and exciting. I can find this fun and exciting." It's the idea of trying to change a negative thought process into a positive one. The activity of watching the planes come and go without incident, will start to build up the feeling of TRUST in the pilots. Remember that they do this job day in and day out, without incident. And to actually have an incident is about 1 in 3 million! You are safer on a plane then you are in your car. So, when it's time to make flight arrangements, be sure to do your research on each airline, and each specific flight! Start by choosing a direct flight, if you can. There is nothing that can more create additional stress, than the thought of missing a connecting flight. There is also the factor of delays. Even though this can happen on any flight, even direct, you reduce this stress, by eliminating the second time you need to get on and off a plane, and long wait times in between. Another thing to consider is what the airline provides for entertainment. My anxiety has been greatly reduced on those airlines and flights that have in-flight entertainment. I personally like JetBlue, since every seat has their own personal TV on the seat in front of them, and on all flights! So, why is entertainment on a flight so important to me? It gives my mind something different to focus on, other than my fears. In addition, JetBlue has FREE movies. I always take advantage of this on every flight. Why? Typically, the flights I take are a couple of hours in length, so it is easy to get into a movie to take my mind off any negative thoughts. By the time the movie is over, the flight is pretty much over too, which lessens the time for anxiety to build. Also, watching a movie means that I won’t be bothered with commercials that can break the momentum of the story. (Plus, there are some pretty irritating commercials out there that can interfere with the focus.) I ALWAYS choose a comedy. Why? A comedy will make you smile, and/or laugh. As I have mentioned so many times before, smiling alone can change your mindset, as well as any negativity that may be resting in your mind. (See article: Laughter and Why It’s So Important) If you are unable to get on a flight with a TV, you can always listen to soothing music, watch a movie on your laptop or tablet, or bring your favorite book to read. The idea is to remain distracted and to keep busy, to keep your mind off the lingering thoughts. To add to your comfort, you can always sip on your favorite calming hot tea. I choose Chamomile tea for its anti-anxiety benefits. (I always bring my own teabags, and just ask for a cup of hot water.) Remember to also keep yourself stimulant free, so avoid any caffeine products like chocolate and coffee, and know that even though some tea will indicate “decaf”, there may still be some caffeine in there. For this reason, I stick with herbals.. (see article: Herbal Teas for Anxiety) If you are planning on snacking on something during your flight, I suggest something with tryptophan like turkey, milk, or a banana. These products have a natural relaxant in them, that can also aide in your comfort for the flight. (See article: 3 Best Nutrients for Managing Anxiety.) So, to recap:
Even though I only fly a couple times out of the year, the above has allowed me to be so much less anxious and fearful on flights I take today. I still go for the comedies, and try to take non-stop flights, when possible, but even if it doesn’t work out that way, at this point, I’m good with whatever I end up with. Taking steps, with confidence, can help you reduce the affects of your anxiety and fears. Some of my suggestions mean that you may drop a few extra dollars, so be sure to check the schedules way ahead of time, to try and get the best deals. Either way, I have learned over my years of traveling that sometimes to pay a bit more is WELL WORTH a calmer experience, and a happier me! Keep practicing your focus techniques! (See: 5 Quick Tips to Help Calm Stress and Anxiety). The more you practice these techniques, the easier your brain will be able to focus back to a positive, when negative thoughts come in. If you are in need of taking a flight soon, start to practice what works for you on a DAILY basis. It is a habit to take on negative thoughts when a stressful situation appears. In order to change that habit, you have to practice ways of staying positive during stressful situations. Remember, it's ok to be stressed when stress is near, but its all about how you handle it...how you react..that matters the most. Can you turn off the negative thoughts? Or will you sit with them and allow more to invade your mind, until you are completely overwhelmed? Keep practicing, and be well my friends.... With love and peace.. XO Our last article, Understanding How Food Can Help Manage Anxiety, described reasons foods can help alleviate some of the symptoms of anxiety. This article will give more specifics on which specific nutrients and foods have worked well for me and why. I have kept certain foods in my daily diet to help keep my own anxiety at bay. Here are my picks for best anxiety relieving foods, followed up with some healthy meal ideas! #1 TRYTOPHAN- (My favorite: Turkey) If you are looking for relaxation, foods containing tryptophan are my number one choice. We are all familiar with the tryptophan in turkey that allows us to get relaxed and sleepy over Thanksgiving. Well, this can’t be more true. For those days I feel a little tense, there is nothing more soothing than some turkey and sweet potatoes to take the edge off. Having trouble getting to sleep at night? Having a small portion of turkey and carbohydrate before bedtime may give you the additional dose of relaxation to help you fall asleep faster. Other great tryptophan containing foods are: milk, cheese, nuts, salmon, pineapples, eggs, beans, spirulina, spinach, chickpeas, avocado, bananas, potatoes, soy, and beets. (For more about why you should eat a carbohydrate with a tryptophan containing food see Understanding How Food Can Help Manage Anxiety) #2 FOLIC ACID- (My favorite: Wheat Germ) Folic Acid has proven itself to me time and time again, and my favorite "go-to" food item is wheat germ. What I love about wheat germ is that I don't have to cook it or prepare anything for it. When I start to feel tense and even depressed, I just sprinkle some on my yogurt, or my salads, and I can even sprinkle it in my ice cream. It contains the folic acid I need, but also contains thiamine, which are both attributed to helping raise serotonin levels and cognitive function. Low levels of folic acid have been linked to anxiety, so finding sources of this nutrient can be extremely helpful. After consuming wheat germ, I can feel more energetic and in a better mood by the next day. I feel less tense, and ready to take on the day! Other sources for folic acid are: asparagus, lentils, avocado, spinach, nuts and citrus fruits. #3 VITAMIN C- (My favorite: Broccoli) Vitamin C has been proven to help decrease the levels of cortisol in the body. I have to admit that ever since I added broccoli into my diet on a regular basis, my body is happier. Broccoli, like other cruciferous vegetables are the “cleansing tools” for our intestines. So, not only do they help to maintain a healthy colon, (and a happy colon is a happier you), it contains high levels of vitamin C to help lower cortisol levels. Most people who have adrenal fatigue have high levels of cortisol in their body, so broccoli is a great food to consume. Broccoli also contains a good amount of folic acid as well, which makes this a great food to include in the diet, and a staple in our home. Other great sources of vitamin C are: citrus fruits, kale, red peppers, and Brussels sprouts. (For more about how cortisol affects your body, see our last article: Understanding How Food Can Help Manage Anxiety). HEALTHY MEAL IDEAS: Breakfast:
Always remember when starting changes in your diet, you also need to be aware of what you need to stay away from. Remember that any stimulants will only add to your anxiety. Staying away from anything with caffeine is the best place to start. (coffee, chocolate, energy drinks). Ingesting too much sugar can also have an affect on your anxiety, so try to keep the amount in check as well. Read the labels on everything you buy from the store, and stay clear from items that contain High Fructose Corn Syrup. This name seems to change in order to fool consumers, so staying away from processed foods and eating more whole foods is a great way to stay on top of what enters your body. Making your meals, although sometimes difficult due to time constraints, is the best way to to go. Try to make more time cook meals, or select a day of cooking for the week, or freeze what you can. Remember that it takes a conscious effort on your part, to be successful. And be conscious of what foods you are consuming. If you eat a good portion of broccoli, but then follow it up with a bag of chips or cookies, you are defeating the purpose. Diet changes are difficult, so remember be patient with your body. It is also important to remain positive and not get frustrated or down on yourself when failures occur.. because they will. And it's OK. Use these foods as building blocks, or stepping stones instead of a reason for defeat. Remember when you're actively thinking about your anxiety, you're giving anxiety more fuel. Keeping busy is a great way to keep your mind off of negative thoughts. Go for walks, find a craft, get involved with others, because when you start to understand that you don't get anxiety when you are busy, you realize that focusing on anxiety really isn't that important. Introduce healthy habits into your life. Eating properly, taking time for yourself, staying active, exercising, smiling, and learning how to enjoy life are great tools for managing anxiety. Be well.. With Peace and Love.. XO There are many foods listed on the internet that have their merit for being good anxiety relievers. After doing my own research with my own anxiety, I have created a list that has worked the best for me. (..and what’s best for me may not be best for you, so be sure to try do your own research!) So, why are certain foods better for relieving anxiety than others? Foods that release serotonin- Some foods contain the building blocks of mood enhancing amino acids. When these cross the blood-brain barrier, neurotransmitters, like serotonin, are released into the body, resulting in a calmer you. Most serotonin is found in the digestive system to aide in digestion. The rest, however, is found in the neurons of the central nervous system, which allows the serotonin to help regulate mood, sleep, and appetite. So what are these amino acids, and which foods contain them?
So, which carbs are the best to release insulin for tryptophan success? Complex Carbohydrates- For better overall health, choosing the slower releasing carbs, complex carbohydrates, are the best way to go. Foods such as oats, brown rice, lentils, beans, and sweet potatoes allows for less of a sugar spike, which should result in a longer lasting effect of the serotonin once released in the body. What is Cortisol and how does it affect your body- Cortisol is a steroid hormone called a glucocorticoid, which is produced in the adrenal glands, found on top of each kidney. It is released during times such as stress, exercise, and when there is a “danger” afoot. When there are high levels of cortisol in the body, and the brain thinks there is a “danger”, it can link up with epinephrine to release the “fight or flight” mechanism. This allows for a sudden burst of energy, or “panic mode” to help a person if they needed to run away faster, or to provide an increase of strength. With those who suffer anxiety and panic attacks, the brain can be fooled to think there is a “danger”, based on fear, and the body kicks in this burst of energy. The brain thinks it is helping the body, but, for those of us who have experienced this, it is far from a good feeling. Can foods help combat high levels of Cortisol? Absolutely! Prolonged increase of cortisol levels can result in not only anxiety, but adrenal fatigue as well. You can help combat this by increasing your vitamin C, zinc, folic acid, and omega-3's. (spinach, kale, broccoli, citrus fruits, salmon, walnuts, wheat germ, beans and barley.) Nutrients you may be deficient in- Let’s face it. Stress can drain your body of important nutrients, and we can end up becoming deficient in some, therefore, enhancing anxiety. Here are some of the key nutrients we should try to keep in our daily diet to avoid worsening anxiety. -B-vitamins (green leafy vegetables) -Calcium (dairy, kale) -Vitamin C (citrus fruits, kale, broccoli) -Magnesium (dark leafy greens, nuts, fish, beans) -Tryptophan (turkey, milk, asparagus) -Vitamin D (dairy, sun exposure) -Folic Acid (wheat germ, lentils, dark green vegetables, citrus fruits) If you notice with the above list, increasing the amount of green leafy vegetables, like spinach and kale, citrus fruits and dairy should help increase the nutrients you may be lacking. Help replenish your body with healthy whole foods, and try to stay away from processed foods, since the additives and preservatives can further keep the body down. Stay healthy and get healthier from the inside out. (Stay tuned for some upcoming healthy stress and anxiety reducing meal ideas!!) Love and peace.. XO For thousands of years, herbs have been widely used to help relieve symptoms of many different ailments. So after trying different herbs to help alleviate my own anxiety, I had noticed something. All these "natural herbs" can have side affects. So, just as your favorite medicine may carry a list of side affects, herbs may have them as well. Since I have developed a sensitive digestive system over the years, I have become quite hesitant with herbs. But I have found two specific herbs, for tea, that have helped calm some of the annoying symptoms that can go along with anxiety. They are: #1 CHAMOMILE TEA – Chamomile Tea holds a strong number one spot for me, since it contains a relaxant that soothes and calms the body. It has proven to not only calm the nerves, but can calm the lining of the stomach as well. (This is especially helpful for those with “belly anxiety”.) I love to periodically have a nice cup of tea a couple of hours before bed to relax. (Precaution: if you take blood thinners, please speak to your doctor before consuming this tea, since it can thin the blood if you consume too much. Side affects may be nausea and vomiting, but only with high concentrations. Chamomile tea is also a diuretic, so you may find your way to the bathroom overnight. When I drink this tea, I'm always sure to consume it a couple hours before bed, to avoid having to get up later.) #2 PEPPERMINT TEA- Peppermint tea is a staple in my house. It is soothing to the belly, especially after a large meal. It can help aide in digestion, reduce belly aches, and is supportive for irritable bowel sufferers. My anxiety sometimes would start in my belly, therefore, relaxing the belly has helped keep the more severe anxiety at bay...and a happy belly is a happy body! (Precaution: for those with acid reflux, this tea may relax the valve by the stomach which may increase acid reflux. It may also interact with some medications, so it is advised to check with your doctor first before consuming this tea, especially if you are pregnant.) Take note that I only ingest a single ingredient tea, as I have personally found a side affect or two with the multi-ingredient teas. I have also found hidden caffeine in a few. You will want to read the label as "no caffeine", and be leary of words such as "naturally decaffeinated" in the multi-ingredient teas, since it's a nice of saying "there is still a little caffeine in here". Green tea, for example, although very healthy for the body, may contain caffeine even as decaffeinated. Mixing the herbs together may seem like a good idea, but it can also be confusing if you react to something, since you can’t be sure which ingredient was responsible. Ergo, finding one ingredient that works for you, may be the easiest way to go. I have stuck to buying only one ingredient Organic Chamomile tea, and Organic Peppermint tea. These teas have worked very well for me, and depending on my need for the day, I'll choose accordingly. If I’m having more belly issues, I choose the Peppermint, and if I’m looking for more overall calm, I choose the Chamomile. OTHER TEAS TO CONSIDER Now just because I have sensitivities to other teas, doesn’t mean you will. And just because I don't have an issue with Chamomile or Peppermint, doesn't mean you won't. Remember that we are all different! Here are a couple of other teas you may want to consider. -Rooibis tea (for insomnia, reducing anxiety, indigestion aide) This is another tea you may want to consider. For me, since I have a sensitive belly, this tea wasn’t great for me, but I understand that it can help with insomnia, as it has a sedative affect. The problem is that it also may cause stomach upset, and for that alone, I don’t use it. It has been known to help reduce anxiety, promote sleep, and aide with indigestion. (Of course, I can get any and all affects with my two favorites, with no worry.) This herbal tea also has a history of helping with headaches, insomnia, and hypertension. Rooibis is typically found in combination teas, (more than one ingredient), which doesn't appeal to me personally. Just please talk to your doctor before consuming this tea, especially if you have any liver or kidney issues, since it has been linked to liver and kidney toxicity. It also can show estrogen like activity. Those undergoing cancer treatments or have a hormone related cancer, like breast cancer, need to speak to their doctor before consuming, as it can also interact with certain medications. -Passionflower Tea (for anxiety, insomnia) Due to its ability to help reduce anxiety symptoms and insomnia, it remains on the list of teas to try. Side affects that have been seen are: dizziness, nausea and involuntary muscle contractions. Please speak to your doctor before consuming this tea if you are taking blood thinners, drink alcohol, or are on blood pressure medication as it may interact. Due to the possible muscle contracting affect, it is also advised that pregnant women should stay clear, even if you are breastfeeding. -Lemon Balm Tea (anxiety, insomnia, indigestion) As with the above, Lemon Balm can have a sedative affect to help calm the body. The side affects of Lemon Balm may be: nausea, vomiting, abdominal pain, and dizziness. The good news about Lemon Balm is that it doesn’t seem to interact with medications as Passionflower and Rooibis may. It also can be found as a “one ingredient tea”. So, if you find this herb agrees with you, it can be another good choice. Just note that it is always a good idea to check with your doctor first, especially if you are pregnant. Just remember to continue to do your own research. These teas are not a replacement for any other methods you are currently using for anxiety. They are certainly not a cure, and can only be helpful in relieving some of the additional annoying symptoms that can be related with your anxiety. It's always helpful to have an additional tool, which is what these are...just another tool. Be sure if you have any medical issues or concerns that you check with your doctor before heading head first into herbs. Don't let the words "but its a natural plant" get in your mindset, since some of the most natural plants can be harmful to our bodies. Start with small doses. As you steep the tea, just don't let it steep for very long at first, and see how you feel. You can gradually make the tea stronger if you don't notice any side affects, and then enjoy... With love and calm... XO So, there you are, realizing that all of a sudden you are feeling overwhelmed, stressed, or even anxious. You want to do something about it, but feel trapped within your own skin. When you feel as if there is no way out, what can you do? Here are 5 quick tips that you can work on, to help you recover from these times of stress, tension, and anxiety, so you can get on with your life. Since we are all different, the idea is to find which method works best for you. Allow yourself to take these methods on, at home, and into your daily life, to help change the way your mind looks at how you deal with stress and anxiety. 1. BREATHE I know we all hear this stated a lot, “just breathe”, but using the correct method can enhance your calm, and in a shorter period of time. This is my favorite method to use when I am feeling the need to calm my body down quickly. - Stand with your feet about hip width apart with your eyes closed, to internalize and block out potential distractions. (Unless you have a need to keep your eyes open.) - Take a nice, long deep breath as you inhale your arms up over your head, reaching for the ceiling. You want to expand your lungs as much as you can here. The more oxygen into your body, the more you can release. - Place your palms together and SLOWLY exhale your arms down to heart center. The slower the better, for whenever you exhale longer than the inhale, you kick in the parasympathetic nervous system that is responsible for relaxing the body. - Repeat this move about five times, very slowly, and notice with every exhale that your body becomes more and more relaxed. Relax your shoulders, and feel the body as it starts to let go. There are many different ways you can “breathe”, and this is just one of them. I find this method to be most helpful for me, as for many of my students. The best time to practice this move is when you are NOT in a stressed out state. Why? So your body can get used to how you are SUPPOSED to feel, and really tap into how you can relax yourself. This way, when you ARE tense and anxious, the body will recognize the feeling you are trying to accomplish. The more you practice this in a relaxed state, the easier the brain will understand the feeling you are looking for. 2. SHAKE OUT YOUR HANDS / BREATHE There are times that I may feel additional energy within my body, so, to add to the above, and if you are one of those people who need to “get the energy out”, you may want to try this. - Stand, as above, with the feet about hip width apart and with your eyes opened or closed. (Closed allows you to internalize more.) - Take a nice long inhale, but instead of just inhaling the arms over your head, allow your body to shake your hands out as you lift them up over your head, towards the ceiling. - Then place the palms together, and slowly exhale, longer then the inhale, till hands are at heart center. - Repeat this a few times, and then maybe morph into just raising your arms over your head, without the shaking, as your body feels the relaxation wave through you. 3. FOCUS If you are one of those people who, once stress and anxiety start to build, experience an influx of thoughts, you may want to use focusing as a tool. Here are a couple of examples to try. It has been proven that when you focus in on one thing and one thing alone, your mind can’t allow any further thoughts in!
4. LAUGHTER Now, laughter may seem like a ridiculous idea when you are feeling stress and anxiety, and the LAST thing you want to do. BUT, the benefits outweigh the idea. Smiling and laughing allows for endorphins to be released, which counter anxiety and stress. The more you laugh, the less stressed you can be. The body also can’t process being negative and positive at the same time, so if you have a tool to switch the body into a positive state, this may be helpful.
5. MOVEMENT.. Sometimes we have trapped energy inside the body that just may need to move about to get released. In these cases, it may be helpful to:
Cat/cow pose, in particular, is a great example of moving the body with the breath. Get on your hands and knees, and as you inhale drop your belly down towards to floor while you raise the head up. As you exhale, push away the floor while bringing the belly in towards the spine, rounding out the back. Continue this movement as long as you need, being sure to follow your own breath, and taking your time. As you inhale nice and slow, you move your body nice and slow. As you exhale, extend the time of the exhale longer than the inhale while you move very slowly. You should start to feel the joy of the movement of your body, as you start to relax. Remember that with all these methods above, it is REALLY important to practice them. You can’t expect your body to just leap into relaxation, when it’s not trained to do so. Try each of these, on their own, and notice which methods work best for you. Only YOU know your own body, so honor it, and listen to it. Since these methods take only seconds to minutes, you can practice them many times throughout the day. Be sure to never rush through them. Find a quiet space and give your body that time to really FEEL the relaxation come over your body. Relax the shoulders and FEEL them drop down your back as you exhale. Remember, the more you practice this, the more your body will tap into the understanding of “how” to relax. You will then have ability to help calm your mind and body as you need to. These are great tools to start you on the process of learning how to relax the body and mind. With peace, love, and calm... XO So there I was driving along, heading to teach my beach yoga class, as I come upon an intersection with a Chevy Camaro SS in front of me. I didn't think too much of it, as I pulled up to a red light behind him. As the light turns green, and with no one in front of him, he starts to go, yet then sticks the "pedal to the metal", revs his engine up, and then peeled off in front of me. I just shook my head thinking, "Yeah you're cool...NOT! It's just another crazy teenager on his way to school." So, shortly after, and as I come upon some traffic, I pull into the right lane and see that same car up ahead. I eventually catch up to and try to pass him. I decided to check out this “teenager”, only to see the driver of the car…. has GREY HAIR! My "teenager” was, in actuality, a 60(+) year old man! I just smiled to myself, as I shook my head again thinking, "either he slipped that clutch, or... they just never really grow up, do they?” Last year, I was traveling along a side road, when I came upon a guy on a motorcycle in front of me. He was dressed as any typical “Harley dude”, wearing a leather jacket with his motorcycle club name on the back, black leather boots, riding gloves, and wallet chain. And, of course, you can’t miss the long grey hair tied in the back, that matched the long “ZZ Top” looking beard down the front. All seemed pretty typical, yet, as I pulled up closer, I realized that it was he who was blasting “Turn the Beat Around” by Gloria Estefan on his stereo. I smiled to myself, as I pulled up alongside him at the light. As I love a good Gloria tune, I looked over at him and smiled. He looked back, nodded, and as the light turned green, he took off blaring her voice down the street with that long grey beard in tow. I smiled to myself, realizing this guy has no idea that he TOTALLY made my day! We seem to get programmed to assume certain things about certain individuals, and it becomes almost comical when we realize how wrong we were all along. Just as I assumed that the only type of person that would ever peel out at a light would be a teenager, I also assumed that I should have been hearing something like Ozzy or The Grateful Dead coming from the stereo from the Harley motorcyclist. We all, at some point, allow ourselves to assume. I used these fun little examples to show what I mean, but the issue of assumptions is far worse out there in the world. Today, we can see how assumptions can bring out the worst in us as humans. Assumptions can coincide with racism, and assume that people “are a certain way” based on their nationality or color of skin. Being Italian, people may assume many things about me that probably aren’t true. (But, if you assume, since I'm Italian, that I'm a good cook..well.. I'll have to give you that one!) Letting those assumptions fly unwarranted can cause, not only stress in the relationships of the people around you, but unwanted stress and anxiety within YOU. Why bring about high tension and anxiety over people and things that we may not know much about, or worse, understand. It just doesn’t make sense! So is it worth it?? Is it worth wasting our energy to this extent? I say absolutely NOT! Keep in mind that we don’t have any control over anyone else’s actions. The only thing we have control over is how we react. Just as we assume that person that just cut us off on the road is a total jerk, we need to breathe and take a moment to look at both sides of any situation. The person may have just cut you off because he or she is trying to get to the hospital in a hurry. We don’t know what is going on inside another person, and we have no control over them either, although, YOU have a choice. You can get angry at that person, tense up and increase the anxiety within your own body, OR, you can let it go, relax your body and take care of yourself. Just because someone crossed your path, doesn't mean you need to give them any of your energy. I had always loved a good road rage in my day, but after realizing how much stress it would put on me, I started to choose that higher road of clarity. Give people a chance. None of us are perfect. Give yourself the chance to break thru assumptions, and find that new higher road to your own clarity. We all want change to occur, and it starts with us…all of us. Let it start with you. Love and peace.. XO Its that time of year again. It’s the time of year that we decide to make those significant changes in our life for the better. Now that’s all fine and dandy… IF we can stick to them. We call this decision to change a “resolution”, which is defined as: “a firm decision to do or not do something”. Resolutions can vary from wanting to exercise more, eating healthier, treating someone better, changing a negative action, or starting that new plan that you keep putting off. But what seems to happen with most resolutions, especially those of which we want to exercise more, or eat healthy, is that we start off dedicated, yet, over time, we end up trailing back into our old ways. This may lead us needing to create the same resolution the following year...with similar results. Why does this happen, and why can’t we just stick to it? First, let’s look at the word “resolution”. Maybe we shouldn’t think of it as a resolution, but more like a “change of habit”. A habit is defined as: “a behavior pattern regularly followed until it has become almost involuntary”. The difference between the resolution definition and the habit, is that a resolution doesn’t have that “follow a regular pattern” involved with it. A resolution is basically just a decision you make. So, for those looking to create a physical change, like exercising more, eating better, or changing a negative action, unless you create a new HABIT out of this type of resolution, it has a good chance of failure. In order for this new idea to stick, you need to bring this change directly into your daily life. But be careful. If you expect too much of yourself and take on TOO much too soon, you may increase the chance of failure as well. For example, if you say to yourself, “I will run five miles a day”, you may feel the need to actually run five miles EVERY day. So, when life happens, as it always does, and you don’t have time to run the five miles one day, you may say to yourself “I’ll do it tomorrow” which opens the door for a pattern of failed attempts. With this type of resolution, you need to be PATIENT with yourself, and just make your ideas more broadened. So, instead, say to yourself, “I will walk every day at this time”, and leave the rest open ended. The point is that you want to, at least, walk, every day. Maybe some days you will run, maybe other days you will walk more of a distance, other days it may be a shorter distance, and that’s ok. The point is to repeat the same type of activity over and over, to create a habit. Over time, and once that habit takes over, you won’t have to worry about doing it or not, because the activity will become second nature. Think of it like brushing your teeth. It's a good habit to brush your teeth every morning. We may not brush the same way every day, BUT we, at least, brush our teeth. Think of these new habits you want to work into your life the same way. You don't have to do it the SAME every day, just be sure that you are doing it in some way shape or form. Remember, that in order for a habit to develop, it not only needs to be repeated over and over, but it needs to remain easy to complete. If you make it too difficult, chances are you may not follow through. Just as it may have taken time to develop poor habits, give yourself the time that is needed to reverse those poor habits into healthy habits. We create most of our habits out of enjoyment or ease, or from what soothes us in some way, so try to make your new habit enjoyable and fun! Keep smiling through, and remain positive about it. So, what if you are looking to lose that extra weight you put on over the holidays? Do yourself a favor, and try not to settle for the “quick fix diet attempt”. This is where people take a week or two and basically starve themselves to shed some of that unwanted weight. How do we learn to eat properly by starving the body? Sure, some may lose a bit of that weight, but what happens within a month or so? The weight all comes right back, and we go right back to the same poor eating habits that got us there in the first place! Instead of learning healthy habits, the poor habits remain, and nothing changes. So how can we get those habits to stick? As I stated earlier, be PATIENT with yourself. This is especially true concerning weight loss, since losing weight not only takes time, but it varies from person to person. So, if one person can lose a certain amount of weight in a few weeks, it may take another person twice as long to lose that same amount. Our bodies are all different, so you need to accept what is, and try not to get frustrated with sluggish results. Slowly start creating new eating habits. Start with slow changes, since the body will respond to that. Look at all the choices of food you make now, and figure which appropriate changes you can tolerate. You can switch out simple sugars, like cookies and cakes, with sweet fruits like pineapple, oranges, or apples. This way, you are still giving your body the sweetness it craves, only in a healthier form. For those that crave the crunch to snack on, you can replace those chips with crunchy nuts, celery, carrots, or broccoli. Create a habit of choosing the healthier foods and by having ample amounts of fruits and vegetables readily available in the fridge for the times you need that quick snack. (You can buy vegetables and fruits already chopped up, so they are just grab and go, so there is not excuse!) These little starter tidbits will help you get on your way to a healthier you! Think about the daily habits you already have in your life, and how you can create new ones to go with them. For example, think about how you brush your teeth every morning. It’s a habit. You may do it a bit differently every day, but you still do it. Think of other habits you may have in your life, and try to get these new healthy habits to accompany them in the mix. We are all human so allow yourself a couple of setbacks….but LEARN from them! Be aware of how you feel when you eat chips over celery, or cookies over oranges. Be aware of how you feel if you skip a day of walking, and how much better you felt after you went for that walk or when you progressed into a run. Connect with your body to tune into those feelings and how you feel. The body responds to what it needs and what makes it feel good. Exercise makes the body feel good, just as eating healthy makes the body feel healthy. Start slow and steady as you connect within, and release that happy, healthy person you have inside. Good luck.. and Happy New Year!! XO I love this Christmas-y time of year! It’s a time for Christmas decorations, Christmas music, and social gatherings! Each year, I look forward to it all, as I break into our Christmas bins with all the decorations waiting to be placed around the house. It all starts with me putting on Christmas music while organizing everything, which is soothing to my soul. I’m always sure to give myself a week to get everything up, so I don’t ever rush, and allow the creativity to soar. Always skeptical that all the lights will work after sitting for a year, I take my time to go thru them. Along with the lights, I also have an electronic set of Christmas bells that I string along the garland on the stairwell each year. As I open the box each year, I grit my teeth in the hopes they will continue to play for me. Those bells have been around for over 15 years at this point, and have survived so many Christmases, that each year I’m grateful they will play another year. As I continue thru the bins, I always come across a lighted Angel that was used for years as the tree topper when I was a kid. She doesn’t work at this point, (and if she did, she would probably be a fire hazard), but it’s nice to take a moment to remember her as she was. She has become a token of Christmases of the past for me, and it’s nice to just take that moment as a reflection…and then move on. Once all the house decorations are up, it becomes time to search for our tree. I try to find the one that will fit just perfectly in the spot near the window, and I won’t stop looking till I find it. And if, by chance, it doesn’t fit as I’d like, or it isn’t shaped as nice, I grab my limb trimmers and MAKE it fit, and shape it till it’s as good as it can get. Getting ready for the holidays has always been a tradition that turns into a time of reflection for me. Not only are the decorations a tradition, but also the music. When I turn on the Christmas music, I allow it to consume me. Whether it’s the music we hear on the radio or the beautiful music of the Advent season, I wait all year to hear the tunes, and then I can’t seem get enough of it. Even though its a busy time of year, it's a glorious time of year. And as perfect as the above sounds, you need to be aware that I HAVE CHOSEN to create this for myself. I choose to let the music move me. I choose to let decorating be a relaxing, beautiful moment for me. I choose to enjoy this time of year. For many, the Christmas season isn't so joyous, and can bring about sadness and even depression. Many times this is brought on by the loss of a friend or family member during this time. I myself, lost my grandmother around the holiday time. Yes, it was a sad time, but I have always thought to myself that she wouldn’t have wanted us to sulk over her during the holidays. She would have wanted us to CELEBRATE the holidays! It was unfortunate how her death took a toll on some, and when it did, I took in those feelings, and allowed them to all sink in. I saw and felt the sadness, as well as the depression from others. And even as sad and depressed as I was, I was just as determined to NOT let it ruin such a joyous season. I chose a different path. I chose to keep my head up high and to be grateful. And now, I choose to be happy for the times she was in my life, and to keep the Christmas spirit alive in me. Like everything else, we have choices. I choose to celebrate her life, and to take in happiness, instead of feeling the emptiness. She loved Christmas, and I choose to carry on that tradition of bringing joy and love and hope and trust and faith to my family. I choose to smile and take my time as I put all the decorations up around the house. I make it a fun event, a joyous event, and never a forced event. I choose to be happy. I choose to love the skin I'm in, and I choose to celebrate life during a time that can be so difficult. Taking a positive from a negative, and looking at the world from a different angle, is all it really is, and makes SUCH a difference! So whatever world you're coming from, just allow yourself to be grateful for what you have, appreciative of the people in your life, and happy that you have those around you. It takes time to train your mind to gear towards happiness. So, don’t assume it will happen overnight. Like everything else, it’s a process that takes time to learn and develop. For me, it started with just a smile. A smile that allowed me to start the process I needed to take. With a smile, you can bring in a feeling of contentment and peace. When you feel that peace, it can snowball into feeling grateful. Feeling grateful can then bring on the love of self and for others…and so on. It’s about allowing the process to build when it needs to AS it needs to. If you are having difficulty this holiday season, start with a smile, and smile as many times during the day as you can remember to do so. If you have to force the smile at first, then force the smile. Even a forced smile can reap the positive benefits. Keep adding smiles thru your day, then notice how you feel after a day, a week, then at two weeks. Notice the difference after a month. It's about changing the habit of saddness into a habit of happiness. There will be a point when the positive will start to outweigh the negative, and the joy and happiness will start to find its way thru. Be patient, and allow the gradual change to occur. When I started noticing people smiling at me at the grocery store, I realized that, in fact that I was the one who was smiling. It was that A-HA moment that further proved the power of positivity for me. It's amazing the power of the positive, and how you can make a difference in your own life... May you have peace, love and joy this holiday season.. XO With the holidays approaching fast, it is safe to say that stress and anxiety levels can easily rise during this time. Maybe it’s the long lines and cranky people you see at the stores, or meet if you have to travel. Maybe you are dreading to see that one family member that always seems to make it a point to ruin your holiday. Maybe the holidays trigger sad moments of lost family or friends? Or maybe its just simply that you don’t see yourself having enough time to get everything done. Whatever the concern, it always seems that the holidays create stress, agitation and anxiety for many. Here are some tips to help keep you ahead of it all: 1) Get organized NOW! Don’t wait until the last minute to get all your tasks done. Formulate the lists you need now, so you don’t find yourself scrambling at the worst time. If you are hosting a party, start to organize the meal, and if you think it may be too much, consider having a pot luck, so the burden doesn’t completely fall upon you. If you are organizing the party on your own, you may even ask for help. Find a responsible family member or friend to help you out. Find the ways to keep the experience upbeat and fun! Staying organized and positive, for me, is very soothing, and can certainly keep the stresses down, that can build up fairly quickly. You DON’T know what will happen that day, and why worry about something that may not happen at all! All bets may be off that day, but staying organized and relaxed beforehand, makes it easier to deal with any stresses that may come up. If you are in a better state before, you will be able to process issues as they come up much easier. 2) If you are dreading to see that “certain someone” in your family who always pushes your high stress button, just think that person may be feeling the same way about you! No family is perfect, so smile and be thankful that you don’t have THREE people you have to deal with. And if you do have three people you aren’t looking forward to seeing, then be happy that you don’t have SIX..and so on. My husband frequently tells me that it could always be worse, and that can’t be more true! Stay positive during this stressful time, since it can make a significant difference for your wellbeing. 3) Families change over the years…that it certain! In my family, we certainly do not have those huge family gatherings anymore. Have you ever heard your family harp on “how it used to be”, and how “its just not the same anymore”? The problem with continuing the harp on “how it was” will only make you miss what you could have today! Stop dwelling on the past and create your own NEW memories! Try to stay present! This past Thanksgiving, we decided to take a cruise instead of cooking at home, and it was an amazing experience! Think of different ideas that would be fun for you, especially, if you are alone. 4) If you can’t be with someone this holiday, remember that we live in a wonderful technological world! You can Skype or FaceTime the ones you love, with only a touch of a button. 5) If the season has got you down and feeling low, consider volunteering! It is not only a great way to feel important, but you can meet some wonderful people along the way. You can join a church organization, volunteer to help the needy, volunteer at your local humane society, or you could join a community play, or book club…for just a few examples. The point is to get out there and be involved with something! Feeling important and needed around the holidays keeps away the blues and warms our hearts. 6) Surround yourself with unconditional love. This means be sure to spend time with people who love you no matter what. This may be a best friend, spouce, or even a pet! When my kids were feeling low one day, I decided to take them to the humane society to play with the kittens there. Nothing is more gratifying than receiving a warm hug from a pet to lift the spirits! Their frowns instantly turned to joy. (Caution..may inspire adoption!) 7) Be sure to be getting plenty of sleep! If there is one thing that makes me cranky and irritable, its not getting enough sleep. Be aware that when stresses are high, your body may need to compensate and need even more sleep. 8) Be sure to stay hydrated. Anxiety and stresses can increase when you are running through your energy quicker and not keeping up with your required daily water intake. Be sure drink AT LEAST half of your body weight in ounces. 9) Give yourself time to relax. Even if you can only afford 5 minutes, TAKE IT! In that five minutes you can breathe, relax your shoulders, meditate, and do some easy stretching. These are all wonderful ways to reduce stress. Any time you have more than five minutes, you can read a book, go for a walk, practice some yoga, or CALL a friend, (don’t text). 10) If going out to the stores for gifts has you stressed, remember that you can always order gifts on line. This definitely alleviates the stresses of finding parking, dealing with long lines, listening to cranky people, and losing precious time. As I say ever so frequently, we have choices, and the choice is ours! We can choose to worry or choose to stay organized. We can choose to grieve over the past, or can choose to be happy for the upcoming holiday. We have the choice to let that “someone” get to us, or we can choose to let their actions go. We can allow the situations to build up, or we can breathe and relax as life gets stressful. Allow yourself to be happy this holiday season! Whether you are in a crowd of 30, or its just you, be thankful for everything and everyone you have in your life, wherever they may be. When you keep a positive mindset, you can change your attitude of “surviving the holidays” to “enjoying the holidays”. Peace and joy to you all this season…XO Dehydration Signs and Symptoms to look out for.... It may not be what you think.. Over the past couple of months, I was starting to experience an increase of anxiety, heart palpitations, (with excessive exercise), belly discomfort under the ribs with increased sensations in the area, dizziness, and increased joint aches. I had also noticed an increase of anxiety with other more severe PMS symptoms. It was the palpitations that was making me nervous, since my family has a history of heart related problems. So, of course, my mind decides I’m either dying or going thru menopause. It is amazing how the mind works, isn’t it? Being that I hadn’t had a physical in over 3 years, I figured it was time to just get myself checked out either way, just to be sure everything was ok. Piece of mind is everything, especially, if you are prone to anxiety. So, I went to see the doc. They took my blood work, and it seemed that my levels were pretty good. My cholesterol level showed me in “protection mode” where my HDL is high enough to keep the arteries clean, and LDL was low enough to be cleared of obvious issues, so my heart seemed to be in good shape, but it didn’t explain the palpitations I was having. My kidneys seemed to be in good order, although, my BUN and Creatinine levels indicated slight dehydration. I thought nothing of it, and the doc kind of dismissed it as well. Since my concern was the palpitations at high levels of exercise, she decided to send me to a heart specialist for a possible stress test to be sure that everything was ok. After telling her my family history with the heart, she indicated I should probably go sooner than later. I have to admit, my practice with mindfulness over the years has certainly paid off. If this happened five years ago, I would have been up all night worrying about it, or giving myself panic attacks in anticipation. But, instead, I went about my life focusing on what mattered at the moment, trying not to give it much thought. When you don’t have control over a situation, there is no reason to waste energy worrying about it. If a negative thought came to mind, I would just smile and be proud with what my bloodwork revealed, to change that negative to a positive, then went about my business. So off to the heart specialist I go, and after he does a short examination, he asks me about my exercise habits. After hearing my answer that I was a yoga instructor, he obviously didn’t seem too concerned about how I exercise, so he decided to look deeper into my blood work. He paused for a moment, and the next question that comes out of his mouth is, “How much water do you drink?” Confused about the question, since my concern was my heart, I just looked at him, and said, “I’m pretty sure I’m getting enough.” “Are you?” he asked. “I think so.” I said. “But how much is that?” he asked. “Exactly how many ounces are you drinking per day?” “Honestly,” I said, “I really haven’t been paying much attention to it lately. I guess its possible, since I’ve been pretty busy, that I’m not consuming the amount that I should.” Then I stopped myself as I’m realizing the following, “Hmmmm…hang on..with the weather starting to change, I guess I have been lessening my intake, and now that I’m thinking about it, being that its not as humid anymore, I really I haven’t been grabbing the water bottle as much lately. I also have increased the amount of tea I’ve been drinking at night to soothe my mind and body before bed.” “Caffeinated?” he asked. “Never!” I said. “I stay away from all caffeine products.” “What tea do you drink?” he asked. “Herbals, and mostly Peppermint, but will drink Chamomile, to calm my belly and to settle in my body at night.” I replied, and as I’m saying the words, it’s dawning on me the answer as I start to nod my head as he starts to speak. Without a blink of his eyes, he said, “You’re dehydrated.” I just looked at him. He said that even though it may appear that I’m getting enough fluid, the tea in itself is dehydrating. Add onto it the amount of exercise I do, increases the amount of need for additional water. He stated that in addition, Floridians and people who live in other sub-tropical or tropical locations need to overly increase their water intake to compensate for the different climate. After he said this, it dawned on me not only about the tea, but about what I’ve been eating as well. Foods can be dehydrating, especially if they have a diuretic component to them. If you’ve ever eaten garlicy food, (something that I have been consuming A LOT of lately), did you ever notice that you may get a “dry” feeling of the mouth a couple of hours after? This is an effect of garlic, so if you consume a lot of garlic, you should replenish the fluids lost with additional water. I think I looked at him dumbfounded at the simplicity of it all. I KNOW all this. I KNOW tea is dehydrating. (Especially, Chamomile, since it has a tendency to have one run to the bathroom.) I KNOW that when I exercise it increases the need to intake more fluid. I KNOW that living in Florida increases my need for additional fluids. I KNOW certain foods can have a diuretic affect. I KNOW all this. I’m a yoga instructor and certified nutritionist by gosh-darnit, and I tell people almost daily about the importance of getting enough water! So, still being skeptical about the variety of symptoms I’ve been having, I then asked, “So, which of my symptoms should go away after re-hydrating myself?” He simply smiled and said, “All of them!” It was at that moment in his office, I realized, I wasn’t following the advice that I give to my own students, and that I need to be more observant on how I’m taking care of me. I’m not perfect, by any means, and obviously, even when I THINK I am doing all I can to keep myself healthy, sometimes it’s the simplest things that can make the most difference! One of the most important things we can do as yoga teachers, or any other profession for that matter, is to be sure that we are taking care of ourselves first! Take a moment in our busy lives to stop and listen to our bodies. They speak to us…we just have to listen! How much water should I drink? Daily water intake should be half a person’s body weight in ounces. So, if you weigh 130 pounds, you should take in 65 ounces of water per day. And that means WATER, and not other liquids like soda, tea, coffee, or juices. And that is a baseline. There are 33.8 ounces in a liter. So for me, weighing in about 134lbs, I need to drink 2 liters of water a day, just as a baseline alone. If I exercise, I would have to increase the amount of water on top of that. If I drink tea, or lay out in the sun, add even more. The best case for me is to drink between 2.5-3.5 liters of water per day depending on my activity level. Now if you are a caffeine drinker, and I don’t personally drink caffeinated products, but if you do, plan on increasing that need even further. For every one cup (or 8 ounces) of coffee, you will need to drink an additional 8 ounces of water to compensate for the diuretic affects of the caffeine. Other things to consider increasing your water intake for: -Massages: When working the muscles of the body, you release energy which then requires you to replenish the body with water. The deeper the massage, the more water you should drink to replenish. -Vibrational or energy work: Any type of energy work like cranial / sacral, Reiki, or listening to the vibrational sounds of crystal and Tibetan bowls can have an affect on the fluid levels of the body, since, in a way, its like doing a form of exercise, as well as a form of release. Energy with Reiki, allows for heat, and vibrational movement with sounds allows for subtle movement in the body, which increases the need for water. -Foods that are diuretic in nature, (ex. asparagus, lemons, apple cider vinegar, Chamomile tea), can allow you to excrete more water from the body, which increases the need for more water. -PMS: Hormones like estrogen and progesterone fluctuate during PMS, which can then influence how your body reacts to hydration. Increased anxiety during this time, can be a good indicator that you may need to increase your water intake. -Stress: This is more obvious one, since the more stressed we are, the more energy is released from the body, causing us to have a need for more water intake. When we don’t drink enough fluids, our body will tell us by increasing anxiety levels in the body. -Alcohol: Hydration is a must when consuming alcohol. For every one drink, one should have a glass of water of equal amount to level out hydration levels. -Salt: Processed foods (which I do not recommend eating), can contain an abundance of sodium, which can aide in dehydration. Restaurants have a tendency to add more salt to foods for the additional flavors. Just be sure to replenish your body after consuming additional salty foods. Symptoms of dehydration: Typically, first and foremost, take the time to listen to your body. Check your urine output and that its nice and clear. (Something I neglected to stay on top of.) Notice any symptoms such as:
So, it has been three weeks since I’ve “re-hydrated” myself and I have to say the effects have been amazing. Most, if not all of my symptoms have subsided. Keep smiling, keep positive, let the little things go, and STAY HYDRATED! Love and peace.. So on my morning walk, I watched a little boy, around 4 yrs old, riding his bike with his mom and dad. Well, unfortunately, he wasn't looking where he was going and he ran straight into a garbage can and fell over. As I watched this unfold, I immediately expected a scream and a child full of tears. But did he cry? No. Did he look to his mom for help or support? No. He just got himself right back up, and looked at his mom and said "I'm OK mom" and started laughing, as if to say, "That was fun". I watched him brush off his legs, and then take to the bike again, with mom continuously asking if he was ok. Without question, he started peddling, and took off on his parents again, and as I watched all this, I smiled. When he rode by me, I said," What a trooper!", as he looked at me like I had six heads. It seems this young boy didn't allow himself to think that falling was a bad thing. And falling can be a good thing.. especially, when we can pick ourselves up and learn from it. We have choices. We can get back on that "bike of life" with a smile on our face, or we can sit there on the ground and wallow in our own self pity. We can allow a fall in life to to hurt us... or help us. This weekend, pick yourself up, Brush yourself off, and take off on your own "bike of life". Face the world with new eyes, or maybe a new or different perspective.. Have a wonderful day.. XO ItStartsWithYouWellness.com
We all know how difficult it can be to set aside time for ourselves when we are so busy. Most of us have so many obligations that can take us so far away from “us”, there is no time to reset. So what can we do? We first need to understand that in order for changes to last long term, they have to occur slowly. When we commit too much too quickly, it always seems to end the same way. It will start off GREAT, then after about a month, we go right back to the same old habits, and there we are, left to deal with life in the same matter, which gets us nowhere! So, here is the plan… START WITH FINDING FIVE MINUTES, ONCE A DAY… CHOOSE MORNING OR NIGHT Yes, you heard that correct. Five minutes. You pick where in the day you want to do this. I typically tell people that the 5 minutes before you wake up, or the 5 minutes before you go to bed is the BEST place to start. Here are some morning ideas… -SMILE…Nothing gets a good mood flowing like a good smile. Even if you don’t feel like it, fake it, and notice. Smiling, even when you fake it, is a great way to start the positive energy flowing in your body for the day. -WAKE UP GRATEFUL… There is nothing that can set your mind in the right frame of mind for the day, then a morning of feeling grateful for life. So, when you wake up, put a smile on your face, and tell yourself that you are grateful for this wonderful day. -MORNING STRETCH…This is something that you can do right there in bed. An example is to sit up, extend the legs out in front of you, then smile as you stretch your arms over your head, and exhale the arms down into a forward fold. Or better yet, place your yoga mat on the floor near your bed, so as you get out of bed, you can just plop down on your mat and do some morning stretches incorporated with breathing. -MEDITATE…Meditation in the morning, is a great way to release the morning “monkey mind”. I know my mind is always very active in the morning, so this has always been quite beneficial for me. Place a smile on your face, (do you see a pattern here?), close your eyes and practice five minutes of being still. As thoughts come into your mind, accept them, laugh it off, and try again. The idea of smiling is to let your body know that it’s ok if thoughts come in. Over time, once you can understand you don’t need to be perfect, the body is more apt to relax about it and you will find thoughts will take longer to enter the mind. Just keep practicing! Here are a few nighttime ideas… Remember that when we sleep, we give our body the chance to reset and heal, so you can understand why it is SO important to get a good night sleep. -EVENING STRETCH… I made this a habit for myself every night. I get into bed and breathe, stretch and smile, allowing my mind to settle, and let go of the days’ stresses. Notice what a little stretching can do for your body and mind before bed. -BATH / SHOWER.. It’s always very relaxing to take a nice hot shower or warm bath before bed. It soothes the muscles, and releases tension. -MASSAGE…A massage given by your partner or by using a hand held massager is another great way to loosen up some of the tense muscles. Concentrate on the neck and shoulders, since this is the area that we can hold a majority of that tension, but it also very beneficial to massage the back, hands, feet and legs. NOW EXTEND THIS TO TWICE A DAY.. MORNING AND NIGHT.. Once you start to understand how just 5 minutes a day can put you in a positive frame of mind, try both morning and night. You will notice, over time, that your body will start to crave this good feeling, and you will naturally start to increase that time. NOW LET’S BE MINDFUL 3 TIMES A DAY! During the day, we can get busy, but never too busy to add a few quick reminders for ourselves. Here are some great ideas to try to do periodically during the day. -SMILE.. This is easy, because it can be done ANYWHERE, and takes little effort! And I encourage you to smile AT people, since it will encourage the other person to smile back. Make those connections with people, since you never know, you may just make someone’s day! You can crack a smile in the car, to others at work, or to strangers at the grocery store…anywhere! -BREATHE.. This is another easy one to do, since it can be done anywhere. Take a nice deep breath in…and SLOWLY exhale to a 6-7 count. As you exhale, feel the shoulders relax and drop down your back. Repeat anytime you need a reminder to release any extra tension you may have accumulated during the day. -STRETCH.. Take a moment out of your day to stretch the arms up over your head, and exhale down into a forward fold. It takes only a few seconds to do this, and can make a world of difference to take your mind off whatever is causing you stress at that moment. Even if it is only for a few seconds, enjoy those few seconds, and notice. When you you take the time a couple times a day to do this, it gives you a moment to reset. Practice these simple tools enough where they can become a part of your daily routine. Find times of the day you can apply any of the above. (Example: Smile when you get to work, take 5 seconds to inhale in and exhale out slowly when the day at work starts to get stressful.) Find what works best for you, and notice what happens even after only a week! You may start to feel a bit better about yourself and life, by just taking a little bit of extra time for you. Enjoy your wonderful day.. Peace and joy.. xo ItStartsWithYouWellness.com
There are some days that we can feel overwhelmed. Whether it be a stressful day at work, or hosting a function, or even dealing with a family member that you don’t see eye to eye with, we find these days can turn on additional sensations in our body. This, in conjunction with the mind letting loose on thoughts of what didn’t get accomplished during the day, or what you need to do, can continue to spiral as long as we allow it to. So what can we do? Allow for awareness.. Bring yourself aware to the situation. Allow yourself to understand that you are going through a difficult time. When we make ourselves aware, we allow the mind to connect with the part of us that we need to change. Breathe… A few simple minutes of breath work can start the process of letting go. Exhaling longer than the inhale, kicks in the parasympathetic nervous system of the body to start the relaxation process. Try inhaling to a count of 4, and exhaling to a count of 6 or 7. Repeat several times, and while doing so, focus directly on the feeling of the air going in and out of the nostrils. Allow your shoulders to drop down your back and feel the relaxation resonate through your body… Take time for yourself… Sometimes we need to just separate ourselves from the situation at hand that is stressing us out. Find a quiet area or, even better, go for a walk! Allow yourself time to let go of all the days’ stressors and focus on what is going on right now. Maybe you are sitting on your front porch sipping some tea, or maybe you are in your room listening to some calming music. Maybe you are taking a soothing bath, or outside reading your latest book. The images I just portrayed CAN be yours if you allow for it. We have choices, and in order for changes to occur we need to MAKE time for them. We all have these days. TRUST ME! But with all difficult days…they eventually pass. So, after you get home from that stressful day at work, or after the kids go to bed, or after you finish up with dinner, be sure to make some time for yourself. Give yourself the time. You deserve it! With love and peace.. ItStartsWithYouWellness.com
As I was making breakfast one morning, I cracked open my egg only to find two yolks resting in my pan! How exciting, I thought! Yay! This has to mean good luck!! Looks like I’m gonna have a great day! So, keeping a positive mind, since NOTHING could possibly go wrong today, because I got the two headed yolk, I finished getting ready for church and headed out the door. I should preface by mentioning that my husband and I are Music Directors at our church. He plays the piano / keyboards and runs the musicians, and I run the singers. So, he had to leave, before me, to work with the other musician. I typically get there a little later to work with the singers. So, I get in my car with our two boys…and my car won’t start! “Seriously?” I said. Well, this must be a minor setback, since nothing else could possibly go wrong, because I got the two headed yolk! So, I called my husband who had to come all the way back from church to get me. So, when he got into his car at the church, he realized that he was VERY low on gas. So, before getting us, he stops off in fear of running out, putting us that much more behind schedule. We had people depending on us to be there, so timing was of the essence. So, he picks us up and drives us to church. We are late, so I figured I would concentrate on the one song of concern. As we gather our music together to practice it, my husband’s computer fails to play the background music for this, the one song my husband has to sing. (You see, on any song he sings, he will play a pre-recorded track, so he can concentrate on his singing, allowing him to only have to play minimally.) Well, the computer wouldn’t work, taking up even MORE time, but when it did, decided to do a backup. OHH MYYY! After running the other music while we waited, eventually, it came back on line, we were finally able to sing the song in question. But, for me, it was just something that I wanted to do first. You know when you just want things to be done in a certain way???? Anyhoo, after church, we had to go straight home and get ready for a benefit concert my husband and I were performing in that afternoon. All seemed well. We ate lunch and my husband was able to charge up my dead battery. I needed my car functioning. After our portion of the concert, my day wasn’t over as I had to run out to teach a yoga class, so I needed my car. We got to the concert, had our mic check, and met the other musicians. The concert began, we played our two songs, and I was happy that our portion ended sooner than expected, and I was able to stay to see the next act before having to leave. So, after that next act, I start to leave, and as I’m walking towards my car, I feel a loosening on my foot. Then gosh darn it, the sole of my shoe comes off! I mean COMPLETELY off! So, I end up walking the rest of the way to my car, hobbling, with one shoe missing its entire sole! So, I get in the car, contemplating the day…and I start to laugh. I mean REALLY laugh! I went back to that moment earlier in my mind about the two headed yolk. How I was SOOO happy that today was going to bring me such good luck! And look! Arrggh! I just shook my head and drove off. So, there I was, walking into yoga class, in my dress, with a one shoe with no sole, and my change of clothes in tow. Thinking all my possible bad luck had to be over by now, I start to change. I then realize, I’m wearing a strapless bra, and forgot to bring my other one to change into. Ok, so, have you ever tried to teach a yoga class in a strapless bra? To give you an idea...let me explain. As I told the students to inhale and raise their arms up over their heads, my arms would go up, and the bra would descend downwards. Oy vey! So, periodically during class I would say to the students, “Now close your eyes and really feel what going on inside your body”, and as they did, I would HOIST up my bra and its contents! It was an interesting class, to say the least! So, there was my “good luck day”, filled with pretty much crazy bad luck along the way. But you know what? I am VERY thankful for my day. Why?
There are many ways I could have looked at the days’ events. Probably 15 years ago, I would have cried instead of laughed in my car. I would have let all of those minor (and I say minor, cause they were) bad things of what happened radiate in my mind, and let them bother me and accumulate into huge monstrosities in my brain. The “what if’s” could have taken over and those negative thoughts could have accumulated more negativity and all of it would have stayed with me for at least a couple of days. So, in reality, my reality, that two headed yolk WAS good luck, because the day could have been MUCH MUCH worse...and I’m thankful… Thank you two headed yolk…thank you. Peace and “two headed yolks” to you all! itstartswithyouwellness.com There are some days that we can feel overwhelmed. So, whether it be a stressful day at work, or hosting a function, or even dealing with a family member that you don’t see eye to eye with, we find these days can turn on additional sensations in our body. This, in conjunction with the mind letting loose on thoughts, (an example being what didn’t get accomplished during the day, or what you still need to do), can continue to spiral inside us as long as we allow it to. So what can we do? Allow awareness.. The first thing we should do, is the bring yourself aware to the situation. Allow yourself to understand that you are going through a difficult time. When we make ourselves aware, we allow the mind to connect with the part of us that we need to change. Breathe… A few simple minutes of breath work can start the process of letting go. Be sure that you take a nice slow breath, and exhale longer than your inhale, which kicks in the parasympathetic nervous system of the body to start the relaxation process. Try inhaling to a count of 4, and exhaling to a count of 6 or 7. Repeat several times, and while doing so, focus directly on the feeling of the air going in and out of the nostrils. Allow your shoulders to drop down your back and feel the relaxation resonate through your body… Let it go.. One of the most important things here, is to not hold on to the stress. As soon as the stress is over, let it be over. Start to relax the body and let it go. By holding on to the stress, you are burdening your body with something it doesn't need. Don't allow any additional thoughts on the matter, since the mind can become unleashed and will drag you down. Be good with the fact that the stress is gone now, and return to what is important...YOU. Take time for yourself… Sometimes we need to just separate ourselves from the situation at hand that is stressing us out. Find a quiet area or, even better, go for a walk! Allow yourself time to let go of all the days’ stressors and focus on what is going on right now. Maybe you are sitting on your front porch sipping some tea, or in your room listening to some calming music. Maybe you are taking a soothing bath, taking a walk around the block, or outside reading your latest book. The images I just portrayed CAN be yours if you allow for it. We have choices, and in order for changes to occur we need to MAKE time for them. We all have these days. TRUST ME! But with all difficult days…they eventually pass. So, after you get home from that stressful day at work, or after the kids go to bed, or after you finish up with dinner, be sure to make some time for yourself. Give yourself the time. You deserve it! With love and peace.. XO itstartswithyouwellness.com
How to Handle Life Changes Let’s face it. Life can change on a dime. How will you react? How will you go on? Life changes can be anything from losing a job, to losing a family member. It could be a cancer diagnosis, divorce, the list goes on and on. There are times that we can “prepare” for such events…that is, when we know they are coming. But it’s the events that occur when we least expect it, that cause us the most turmoil. Especially, in times of drastic change, our thoughts can play a major factor in how we react. We can have healthy thoughts or destructive thoughts. We can accept what is happening to us and try to move forward, or we can choose to let the thoughts take over which can lead us down a darker path. So, what can we do to help keep us going?
Keep a Strong Connection with your Family and Friends.. It is never more important to connect with your family and friends than when times are tough. Since life changes can cause us much anxiety and depression, it becomes easy to separate ourselves from others, and internalize. If we do this for too long, we can become “stuck” in the moment of the change, and it can become harder to move on. What we have to realize is that life changes every day, and at every moment. T.S. Eliot states, “Every moment is a New Beginning”. This can’t be more true. Things will change, and things DO change. Knowing this alone is the first step to being more ok with YOU, when things take a turn. Give yourself the time to mourn the event, but then immediately connect with your friends or family. Like everything else in life, “This Shall Pass”… Allow yourself to smile, even laugh, since laughter is proven to be a strong anti-depressant agent. Get Out into Nature.. There is nothing more reveiling in life than to take a stroll along a lakeside, or a hike in the woods. When you get into nature, there is sense of belonging. Since we are all made from this Earth, there is something calming about allowing yourself to get connected to it. Leaves may fall in the Fall, but then they return beautifully in the Spring. Flowers will bloom, then they will die, but then bloom again in the following season, and sometimes even more drastically. It’s the way life works. We live, we experience, things change. We grow, we experience, things change again. Understanding this concept is another great way to helping us feel less alone. Get the Energy Out in a Healthy Manner.. Exercise is the best way for us to let go of those inner thoughts, feelings, and aggressions. Go for a bike ride, take a stroll, go for a run, take a class at the gym or yoga studio. These are just a few examples of things we can do. For those, who may have small children and can’t leave the house, you can clean, climb the stairs, scrub the floors, and cook. The idea is to find something you can do, physically, and that you can focus your attention on. Remember that the more you allow the mind to focus on the event, the more the thoughts can come into play. Allow Quiet Time to Meditate.. There is a difference between “being with your thoughts alone” and “meditating”. Be sure that you understand the difference. When you are alone with your thoughts, you can have the tendency to allow thoughts in, creating more thoughts, which could end up being hurtful. It is in these times that the mind can take over with the questions: “What am I going to do?”, or “How could this happen?”, or “How can I go on?” which can lead into anxiety. So, if the unfortunate event is a lost spouse, then the healthy way to use the question “What am I going to do?”, is to think about what you need to do in the sense of getting material things in order. THAT notion is different from the unhealthy way of creating mental instability by telling yourself “you can’t handle anything without that person.” You need to understand the difference. The truth is you CAN handle life, you just have to understand the changes that need to occur in order to do so. It’s not easy, especially at first, but as with everything else, it will get better over time. Have faith. So by meditating, I mean allowing yourself time for stillness while not letting any thoughts in. With meditation, it will become clear what is important to think about and what is not. Know that you can’t change the past. What you have is right now. The feelings that you allow yourself to have are YOUR choice. You can allow yourself a smile, or you can allow yourself a frown. Which will you choose? (for more on meditation, see itstartwithyouwellness.com) Remember that we can’t change the past. It’s over. We can’t worry about the future. It hasn’t happened yet, and things can change even before the future event, so why worry? What is important is the NOW. The present moment. Scan your body…what are you feeling now? Now bring a smile to your face. It was your choice to do that, and notice… It is our choices that make up who we are. We will have many experiences in our lives, but it is how we will react to them, and how we CHOOSE to react that make us who we are.. Be well my friends.. So, it has been said that our mind can create up to 60,000 thoughts in a day. It may be hard to believe, but thoughts come and go all day long. A lot of them just come and go since they aren’t important, but there are some that we pay more attention to. And it’s these attention grabbing thoughts that can create us joy.. or even sadness. We choose which thoughts we are going to give attention to. Think about that for a moment. We CHOOSE the thoughts we are going to pay attention to. To explain, let’s say we are driving, and we see a boy cross the road. A thought may enter your mind about the way he is dressed, and think “that boy is dressed sloppy”, but you let it go and continue driving, because as quickly the thought came in, it was more important to focus on the song that just came on the radio. But the car behind you may look at the boy and say, “that boy is dressed sloppy”, followed by the thought “why do kids dress so sloppy these days”, which can lead into “why does my nephew dress like that anyway”.. which can lead into “why is he such a deadbeat, and why can’t he just smarten up”. This can lead into a domino affect of thoughts that can create us stress, if we allow them to. I will say again.. IF WE ALLOW THEM TO. Two cars, same boy. One driver lets it go, while the other allows stress to build, because that person decided to give the thought attention. If you give a thought attention, the mind has been given permission to run with it. Think about how many times one thought turned into stress for you. The answer may be “too many to count”. And that is NOT a bad answer, because we ALL do it! You are NOT alone. So what can we do? Well, just by knowing this, we can give ourselves additional power against our thoughts! Just KNOWING thoughts can create more thoughts, allows us to be more conscious when we do our thinking. When we KNOW a certain thought or situation can cause us stress, we can put the brakes on right there and say to ourselves, “this can lead me into stress and anxiety, so I need to let this go!” Then purposely put a smile on your face and think of something funny someone said or put a positive thought in your mind. It’s always good to have a “positive thought bank”, as I like to call it. A bunch of thoughts you can redirect to, as you need. So, if a negative thought enters your mind, you can switch gears to the positive thought and Boom! You can free yourself from the domino affect. Now, this MAY take some time to learn and get used to, especially, if a particular type of thought, or a "trigger thought" has a hold on you. Remember that you gave that thought importance, so the mind had permission to run with it. I was very proud of my son the other day. We were watching “The Angry Birds Movie”, and there was a scene where Red Bird comes across a welcoming sign with an annoying looking bird on it. Red Bird stares at it for a while, then immediately gets angry and throws himself at the sign and rips it apart. So in Red Birds mind, the sign was mocking him and laughing at him. The longer he looked at the sign the more thoughts created anger inside him, which ultimately led to him ripping the sign apart. My son just looked at me, laughed and said, “All that could have been avoided if he just walked away”. Absolutely! If you attach yourself to a thought, in this case, a thought that said, “that sign is mocking you”, it can lead to more thoughts, which may not even be true, that can ultimately lead you into a reaction that you may regret. Remember, thoughts are ok, unless they give you stress, and can push you towards a negative reaction. If you start to get worked up about a particular thought, it may be time to back off, or detach from the thought, and think happy thoughts, so to speak. The more you know yourself and how your own thought process works, the easier it may be to help you alleviate your own stress and anxiety… Love and peace.. itstartswithyouwellness.com
Laughter and Why It’s So Important… So, last year, I came across a yoga class called “Laughter Yoga”. The name alone intrigued me, and I knew at some point, I had to check it out. My first thought was “what is THIS?” I mean, with all the different styles of yoga out there today, I have to say it had me curious, to say the least. But like everything else, and for so many, it took me some time to get there. It was offered only once a month, so limited times were available. Of course, something would always come up restricting me from attending the class each month. So one month, I made it a priority. I put it on my calendar, told myself I would go, and made sure I would attend at all costs. And now, I’m reaping the benefits, and so relieved I got myself there. It’s been noted that laughter is a great “cure” for many issues. Stress, for one, is one of the most prevalent issues damaging our bodies these days. Allowing oneself a good belly laugh increases endorphins, and helps aid in muscle relaxation. These just being a couple of the many other great benefits laughing can create. So how does it work? Well, when you get into a good belly laugh, a great amount of oxygen gets into the system, much like yoga breathing, that stimulates and awakens the heart, lungs and surrounding muscles. At first, the body gets stimulated, and raises heart rate and blood pressure, but then as endorphins are released, the body immediately comes back to rest sending a great relaxed feeling running through your entire body. For someone like me, with a history of anxiety, the idea of an “energetic” class made me a bit nervous. Certain styles of yogic breathing used to increase my anxiety. (Kapalabhati, for example, where you intentionally pulse the belly to get that inner fire erupted, increasing heart rate and blood pressure and use that to “get out” stress was one that used to make me nervous.) Knowing that we “fake it till you make it” sounded a bit like that idea, but the affects were definitely different here. It doesn’t bring you up, and keep you up OR bring on anxiety. You see, when in a laugh, the body is focused on the laugh, and since the mind can’t do more than two things at once, you can’t really be anxious while laughing. It’s been said that you can’t “get anxious” when concentrating on the breath either, like in kapalabhati, but those of us who have anxiety know that, it can, and in fact, does happen. Laugher is natural, not forced, and even though we sort of “force” the laughter at first, the real laughter takes over and the natural, healing affects of the body take over. Another wonderful quality of the laughter yoga is, unlike traditional yoga where the focus is on the individual, you connect together with the people in the room. We laugh together working with each others’ energy, which is very soothing and safe. But the true gift, is the feeling that we are doing this all together. We are experiencing together, we are safe together. So, there is no fear, there is only comfort. It was an overall feeling of community, love, and understanding of one another. We may be different, but we all experience the difficulties of life together, even when we feel alone. The best piece of this experience, was what I learned about myself. There was a section of the practice where we were guided to drape our arms down towards the floor and cry it out. (Not real crying, just acting out the tears and movement.) We were instructed to then bring our arms up over our heads and turn those tears into laughter and laugh it out. What threw me was when we were down in the crying part, with arms draped, I felt comfy. This was my comfy spot, my go-to place, my place of solace. I also found it difficult to turn those “tears” into "laughter" as we raised our arms up. Hmmmmm… This was a HUGE eye opener for me, for it was at that moment I realized I used to enjoy my sorrow. When things go wrong, I would turn to the negative instead of the positive. Ergo, I need to laugh more, and I need to smile more. I need to take life a bit less serious. While in that downward crying section, I saw my kids. I saw my husband. I saw any friend I had in the past that I became friends with “because they made me laugh”. Wow. Such an amazing "a-ha" moment! I needed to allow more laughter in my life. Just, in general, to be happier. Period. End of story. When I left the class, I felt calm. I was relaxed, and I felt safe. I felt connected with the people I was in the room with, and the world felt a little smaller and a bit warmer to me. To top the night off, I had a great nights sleep. Laughing is therapeutic, it is fun, and especially when we are stressed, it is necessary for overall well-being. It helps keep us positive, and brings us the warm gushy feelings inside we all deserve. Here are just a few of the benefits of laughing: -Reduces stress, anxiety, and depression -Improves interpersonal relationships and connects people -Diffuses negative thoughts and feelings -Increases oxygen to the brain -Enhances weight reduction -Reduces blood pressure and heart rate -Promotes better sleep -Releases endorphins -Reduces pain and symptoms of chronic illnesses -Improves digestion, and absorption of food So grab your friends, grab your family and get gigglin’! **Since this post was published, I have become a Laughter Yoga Leader and have incorporated a lot of these methodologies into my yoga classes. For reducing anxiety, make a list of what makes you laugh. This can be a favorite funny show or movie, a friend or friends you can call or hang out with, or a recording of a favorite comedian you enjoy, etc. When any of these aren't available, remember that you can just fake a laugh. It sound ridiculous, but the benefits outweigh doing nothing. To learn more, find a Laughter Yoga class in your area. The point is to find or create situations in your life that will allow you to let loose and laugh on a daily basis. A daily dose of laughter can reduce stress, anxiety, and depression. Your brain simply can't be depressed or anxious when you are laughing, and over time, you can see results in yourself. As you start to feel tension, breathe, relax your body and smile. This alone may help you. Allow yourself to feel the positive affects of a smile...then let that smile turn to laughter... Love and peace... XO itstartswithyouwellness.com
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