TIP #1: Stay Safe with Physical Distancing, Stay Connected with Social Connection.
Stay connected to a friend or family member. (If you don't currently have one, I'm volunteering to be that person for you)
Sometimes just speaking our fears out loud helps diffuse the fear we're feeling. It really helps to share the good, the bad and the ugly with a trusted friend. We all have to stay physically apart for the time being, but that doesn't mean that we have to be "socially isolated." Social isolation significantly increases inflammatory and stress markers, fuels overthinking and unnecessary worry, (what I like to call "awfulizing") and impacts our immune system. We're hard-wired to connect through relationship. So let's remember to be there for each other... socially.
TIP #2: Reduce Anxiety through Breathing.
Slow, controlled breathing techniques have been used for centuries to help calm the mind and relax the body. Clinically, this breathing practice helps, among other things, anxiety and panic attacks.
Deep breathing works!
Here's one simple technique that I've adapted from Dr. Joan Borysenko:
Sit upright in a comfortable position, with a straight spine and chin parallel to the floor. Breathe in slowly through the nose, and exhale slowly through pursed lips as if you are breathing out through a straw. This slows the breathing way down to 4-6 breaths a minute. You’ll notice that after you release all the air, there is a delay before the next natural breath. Don’t hold your breath, just let the rhythm evolve naturally. Only 1-2 minutes of this breathing is enough to trigger the hormonal drip that calms your fear circuits as you become more present.
Tip #3: Avoid Freaking Out!
Watching too much TV, and inundating ourselves with too much news about COVID can lead to people freaking out. (Which is normal when there's so much uncertainty)
One thing that is certain, is that fear drives us into a "fight or flight" response which has a negative impact on our immune system.
So, calming anxiety is essential to our overall health and well being.
Another expert that I trust is Dr. Bruce Lipton. He helps us to understand how stressful thoughts and beliefs affect our neuroendocrine system right down to our gene expression. Fear is felt right down to the cellular level. This is the essence of the Mind-Body connection, something I've been passionate about learning and practicing in my own life.
Stress is largely perception. Your body/mind interprets your world and releases the chemistry that matches the world you create with your perceptions. Stressful thoughts and beliefs change the neural pathways in your brain and cause cortisol and adrenaline to overflow into your bloodstream, resulting in a cascade of cellular events that predispose your body to illness.
Unchecked fear and worry can result in the "nocebo effect" – i.e. a negative outcome in health that is the direct consequence of relentless worry and unrealistic negative thoughts.
TIP #4: Be Super Picky with where you get your information.
Stick to the true facts! Get your information from reliable sources and don’t let yourself get highjacked by the internet or social media. A few reliable sources that I follow via the Internet: Canada Health, Dr. Anthony Fauci from the Centers for Disease Control; and The World Health Organization.
TIP #5: Listen to the stories you tell yourself, and consciously choose a positive spin.
What we think about, we bring about. I truly believe in the power of the stories that we tell ourselves. Pay attention to the stories (and movies) that we create. It's easy to get caught up in fear and worry, just be sure to create a positive story (movie) that's healing and positive about what the future may bring. If you spend 10 minutes a day worrying and fearful, spend at least another 20 minutes a day creating a story / movie in your mind / visualization, about the good things that the future will bring. Take some time savouring the good things that happen every day. Use a Gratitude Journal every day! Enjoying the feelings and emotions of of love, joy and happiness in your body for 10-20 seconds actually results in the formation of new, more positive neural networks.
TIP #6: Focus your attention on something enjoyable and relaxing.
You get what you focus on, so focus on what you want! Relax and enjoy whatever and whenever you can. Read, listen to an audio book. Talk on the phone. Knit or paint. Binge watch your favourite show. Meditate and or listening to Guided Meditations.... Whatever outlet gives you pleasure, go for it. This is important to do when "awfulizing" overthinking threatens to take over. Even going outside and looking up at the sky or listening to the birds singing expands your attentional field and calms down the worry centers of the brain.
Tip #7: Lifestyle is everything.
It's challenging at the best of times to pay attention to our lifestyle. Making better choices for a happy and healthy life is something that we hear about but don't always practice in our daily lives. This is a great time to really focus on filling our own cup. Our lifestyle has HUGE impact on building and maintaining immune system.
So we're all doing the frequently and properly washing hands routine, especially before touching our face, staying home, except for essential outings, and self isolating if we're not feeling well or have been away.
How About Staying Hydrated? Most of us don't drink enough water. It's especially important to stay hydrated now!
Eat an anti-inflammatory diet. Fruits and vegetables, proteins and fish, probiotic foods like natural sauerkraut, plain yogurt, kefir, kombucha, healthy fats like EVOO, eggs, avocados and nuts.
Ginger, garlic, onions, greens, turmeric, cinnamon, cayenne, and miso are some of the best anti-inflammatory foods.
A large part of immunity begins in our gut, and this is a time to stabilize any signs of digestive distress or leaky gut. If a continuous state of low-grade inflammation and the stress signals associated with it, arise in the gut, that’s less immune power to ward off infection. Take it easy on (or even eliminate) gluten, sugar, artificial sweeteners, dairy proteins (if you're sensitive), refined oils, processed foods, and overuse of NSAIDs and antibiotics. These can interfere with our healthy gut microbiome. A little red wine is okay, in moderate amounts. As much as I hate to admit it.... Alcohol is sugar!
Get good rest and sleep and remember to move your body too, even if it's just a little...
Even gentle exercise is great for our mood, helps the lymph system flush out toxins, and helps keep immunity strong. Put on some music and dance like nobody's watching! Follow the advice of Taylor Swift and Shake It Off! Shaking mitigates the cortisol stress response, releases tension, blockages and negativity, and even helps us feel some bliss and joy!
Step outside and connect with nature. I love just sitting outside early in the morning and listening to the sweet sounds of birds chirping away. No birds? Even the quiet is so calming. Being outside with nature is rated the #1 stress reducer in cultures around the world. Plus a little Vitamin D is a great bonus that we all need.
TIP # 8: Enjoy herbal and natural remedies.
Vitamin C can become depleted in times of stress. I've been taking Vitamin C ever since my kids were babies (and that was a long time ago!)
Vitamin D3 modulates both innate and adaptive immune responses, and many of us are deficient. Vitamin D is also important for calcium and bone homeostasis.
Essential Oils and Diffusing Oils. If you know me, you know that I swear by using Essential Oils and diffusing them in my home and workplace.
For so many reasons, and especially now, when we need all the calm and immune support that we can get. Using Peppermint, Lavender, Lemongrass are just a few of the essentials that I make sure I have in my "wellness" cabinet all year round.
Like everything else, do your own research, and be sure to get these from reliable sources / companies.
And finally, do your best to think about and focus on the good that can come from this.
Worrying and stress will be around for a long time, but COVID won't.
So along with all of the proactive things we're doing to get through this, remember to invest in yourself - Mind, Body, Spirit.
Fill your cup every day.
Focus on taking care of yourself with calming, healing and immune boosting tools. It's always a great time to invest in your health, happiness and well being.
I hope we'll see you soon again at TruBliss. We're committed to offering you services and products that help you do exactly that.
And if you're not yet part of our "Last Minute Bliss" club, you can sign up right here for that - Enjoy savings of up to 50% off on our Last Minute Spa openings!
I'm proud and honoured to be on this journey with you.
Please feel free to share this with any friends and family who you think might find it helpful.
In the meantime, and especially until we truly get this virus under control, Stay Home, Stay Safe, Save Lives.
With Loads of Love and Blessings, Rosemary
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