It is easy to feel overwhelmed when the world feels so out of control. I've spent a lot of time dipping in and out of feeling this way for the last 2 years. What helps me stay grounded is accepting that I have no control over what’s going on around me. But as I say to all of my clients, what we CAN do is “control the controllables”.
So what are those controllables?
We have the POWER to build resiliency of our mindset, our health, and our relationships. All of these things build a healthy foundation so when we DO go back into the world, we can do so with a robust immune system and support system.
Our mind is one powerful thing…it’s essentially a supercomputer filtering information out/in to do one basic thing: survive. During a stressful time, it is working overtime to gather as much information as it can to keep you alive. This signals our fight, flight, or freeze system which pumps our body full of adrenaline and cortisol. This system responds to information that you are reading or hearing, but it is also responding to your thoughts. When we have cortisol pumping through our body non-stop, this has a detrimental effect on our immune system (the very thing we NEED to survive).
How do we decrease our stress response in a very stressful time? It seems impossible, right? Well, here are some small changes I have made, that have made a HUGE impact.
I check the news once a day (if that) to stay informed
I’ve deleted many apps on my phone to discourage mindless checking or deep dark black holes info gathering
I’ve asked people to stop sending me articles and videos because I’m preserving my mental health
I’ve been writing down 3 things I’m grateful for every day
Write a thank-you note to a friend, a mail carrier, your doctor
Gratitude has been shown to have many positive health benefits and it gives the brain something positive to focus on, not negative thoughts or fear
Deep diaphragmatic breathing even for just 3 slow breaths can decrease the fight or flight response
Being mindful or paying attention to your breath, even for just a few minutes can help reduce your stress response
Meditation – I’m a definite work in progress on this one, but I do love Insight Timer for free guided meditations that focus on a wide range of topics and times
You have the power to control your thoughts, the information you are taking in, who you communicate with, and how you respond to that information…set yourself up for success!
I don’t know about you, but I am usually a lot more fun to be around when I’ve been sleeping well. My moods are more stable, my stress is less and I’m more motivated to make healthy choices. Adequate sleep is also essential for building immunity and reducing that pesky stress hormone, cortisol Without sufficient sleep, your body makes fewer cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response. Cytokines are both produced and released during sleep!
A Few Tips on Better Sleep
Turn off all blue light before bed…aim for 2 hours before if you can, but even 30min can be helpful
Give yourself a set bedtime and wake time and stick to it 5-7days/wk
Establish a relaxing bedtime routine (bath, book bed…just like you’re a kid!)
Keep your bedroom cool, quiet, and dark
Limit fluid intake 2hrs before bed
I’ve said it before, and I’ll keep saying it…Movement is Non-Negotiable! Exercise can contribute to general good health and a healthy immune system. It may contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently. If your choice of exercise is leaving you feeling drained (like you want to go take a nap afterward) it might be too intense and actually fueling your cortisol response. In that case, offset intense exercise with more restorative movement (walk in nature, gentle stretching, etc). Whatever you choose, make it consistent and enjoyable.
This isn’t rocket science, but it does work against our instincts to feed ourselves with comfort foods and drinks when life is hard. Ideally, we should limit our intake of inflammatory foods…gluten, sugar, dairy, and processed foods most of the time. These foods can lead to excessive inflammation which is counterproductive to your health because the immune response will actually be less precise if you were to get sick. Focus on whole foods: lots of veggies, fruit, lean protein, and healthy fats. Real ingredients made at home…(and indulge in a homemade baked good once in a while). Hydration is also important! The recommendation is 1/2 your body weight in ounces…so if you weigh 150lbs…aim for 75oz of water/day. More if you are sweating or nursing.
There’s no better time to take control of your health. You can control directly how you think, eat, rest and act. Tweaking the things you are already doing (or not doing) can make a world of difference in your well-being.
Having trouble making those changes or sticking to your plan? Maybe you want to make a change but are so overwhelmed at where to start, what plan to even follow. I hear you. There is so much information out there. How do you know what applies to you, what is reputable, and then how to you apply it into your daily life?
It starts with building a strong foundation of sleep, nourishing your body, and exercising in a way that is sustainable.
I've created an easy-to-follow guide, Kickstart Your Energy that helps you do just that with small, everyday changes to create a big shift in your energy and overall well-being.
Kickstart Your Energy is a self-paced course to help you:
It includes a comprehensive digital workbook, short video lessons, tools, and resources for sleeping, eating + moving well including a 1-hour coaching session for your continued success.
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