Feeling A Bit Unhinged At Home...I Feel You

Hi Friends,
Crazy times, crazy thoughts..
​I am popping into your mailbox today to share some ways to keep your sanity while living a home-based life, and for staying centered while living through these uncertain times. With most of us being asked (or in some cases, required) to stay and/or work from home, our routines and the way we operate are drastically disrupted. Worry, upset and feelings of isolation are often the result. 

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Staying centered within ourselves through times of uncertainty can be very challenging. Research suggests that for some people, uncertainty can produce more stress than actually dealing with a known negative. Is that surprising to you? It makes sense to me, given the natural tendency for our brains to follow our mind's worst case scenario thinking. And when it does, our bodies go into 'fight or flight' mode, sending the stress hormones cortisol and adrenaline surging through our systems. These chemicals help fight off real physical danger by putting our bodies into a state of high alert. We are literally stronger, faster and better able to escape physical danger.  Mentally, however, our bodies are in a less calm state, and our thoughts begin to race right along with the speed of our nervous system. We are then less able to stay focused, and for most of us, more likely to go down the rabbit hole of fear. Maybe your heart is racing just hearing all of this.

Just take a couple of deep breaths and read on...

I have some suggestions for keeping yourself centered during this uncertain time, specifically in relation to being home, for the most part, around the clock. Try as many of these suggestions as you can to give yourself (at least) momentary opportunities throughout the day to de-stress. ​

The Physical Basics to Stay Calm While Working From Home

I believe how we treat our bodies physically greatly impacts how we feel, how we think, and ultimately, how we cope. This is especially true when dealing with stressful situations. Here are a few basics that go a long way toward keeping you feeling healthy and calm.

• Eat a well balanced diet full of fruits, veggies, protein and healthy fats. Stay away from added sugar and processed foods. Dark chocolate, nuts and seeds can provide some extra sweetness and crunch. And eat plenty of fiber. Fiber helps to keep the gut microbiome armed with good bacteria, which is great for your digestive track and regular elimination.
• Stay away from too much caffeine. It's a stimulant that can make you feel 'speedy'. Drink plenty of water and herbal tea instead.
• Working from home may be new to many of you. If so, try to designate awork zone in your home, so you can mentally switch gears between working and eating/taking breaks. Set aside regular meal times where you eat well and take regular breaks from work.
• Exercise and movement are always a good thing. Chief among it's many benefits, exercise increases secretion of your body's endorphins (happy hormones) while providing a positive distraction for your mind, . Your technology can help you find short cardio workouts (7-30 minutes), and yoga or stretches that can be done in a small space. Perhaps you can try to experiment by varying your workouts to focus more on relaxation and mindful exercises (yoga, stretching and slower moves, for example) with less emphasis on cardio. All types of exercise are important for optimal health, but when your nerves are working overtime, doing yoga, relaxation and balance moves (which are slower activities) can help keep stress levels down so your body can stay calm. 
• As I've written before in my blog on exercise and movement (If you missed it, you can read it here.), regular movement throughout the day is also very important for your body. ("Sitting is the new smoking" is a current meme among wellness professionals.) A short walk outside is great, as is getting up and stretching regularly (every hour) if you must stay indoors.
• Meditation and deep breathing calm the body.  Connecting to your breath slows your body and your racing mind down. Perhaps you can try doing a compassion meditation, where you wish yourself and others well while closing your eyes and breathing. It keeps you connected to your own kindness, to the well-being of others in your life and to the community at large. This may help you feel less isolated and separate from the world around you.
• Get a good night's sleep (7-9 hours). Really important. That's when your body heals. (You can read my blog on sleep here.)

Behaviors That Help Your Brain Stay Centered and Productive

• Acknowledge your feelings. Fear and upset are real. Uncertainty is scary. By acknowledging and giving voice to your feelings, you can actually more easily let them go. In my coaching practice, clients are taught that there are no 'bad' feelings, and feelings are not to be feared or judged. I believe we should own and acknowledge all of our feelings as they arise, without judging them or ourselves negatively.
• Stay present. The thoughts that run through our head when we are afraid and upset are always negative. Instead of trying to figure out what the outcome will be and creating a bunch of 'what-if' scenarios (which are a product of our thoughts and not based in reality at all), I suggest you drop these scenarios, and keep your thoughts in the present. What's going on now, what you feel now, and what you would like to do now is far more productive and relevant. Staying present minimizes the 'catastrophizing' and deep analysis which often lead to a downward spiral of negative thinking.
• Get dressed. As a additional way to separate home time vs. work time, getting ready every day for work tells your brain that you are not just lounging around. If you feel like you're working, you'll think like you're working. 
• Limit watching the news. Staying informed is responsible, staying glued to the reports can be paralyzing.
• Do something for pleasure every day. Make time for this...take a bath, read a great book, listen to a podcast, watch a great movie. Whatever you do, do something you truly enjoy everyday. It calms the nervous system like a soothing elixir. 
• Create a home based project. You can actually use this extra time at home to feel productive and create a sense of accomplishment. Maybe clean out a closet that's been on your list, or start the photo album you've been wanting to create. Start small if that feels more manageable to you.
• Stay virtually connected. Though social distancing is the current mandate, social distancing does not mean social isolation. Use a phone, face time or video conferencing rather than communicating solely through the written word (text and email) to stay connected with others. Actually seeing people is more helpful to stave off loneliness and to feel a more tangible connection.
• Start a three sentence gratitude journal. If ever there was a time to appreciate small moments, it's now. As a key part of our brain's well-entrenched survival mechanism. we more frequently notice the negative aspects of any given situation. To counter this, we must consciously look for the positives in our lives, and I say write them down! Writing three things you appreciate from your day (every day) trains your brain over time to notice the positive aspects of your life every day. 
• Think of this current living situation as being temporary. The current state of your life is always temporary. Whether we are going through a wonderful time or a darker time, things always change over time. There is an impermanence to the current situation. While we don't know how long this current situation will last, we do know that it will evolve and change. And the knowledge that it is temporary can provide some comfort to those who are feeling challenged right now.

"I can handle a difficult situation with calm endurance."

I meditate and say a few affirmations every day, and this affirmation was a good one from today. Not everyone loves repeating affirmations. Perhaps they feel a little less than authentic to you. For me, I like the good energy I feel when I say something that is positive and powerful. If this works for you, or you have a willingness (even a tiny one), to give it a try, you may find that telling yourself something positive and powerful "unlocks" that piece of you that is capable of accomplishing your goal. Doing the best we can is all we can do, and to me, that is certainly good enough.

Please don't hesitate to reach out to me  and let me know what you've decided to try to make your time at home feel more comfortable. I always love to know what's working for you! And if there is any way I can help you get through this challenging time, to meet some goals, big or small, while we are living life a little differently, click the link below and schedule a free discovery call. I can provide the system, stretch and accountability you need to get over some of the hurdles you are experiencing with respect to your health and life goals. Together, we can take one step at a time so you experience life in a way that truly reflects the person you want to be.
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I wish you good health and inner peace, now and always.
Be kind to yourself !

As always, if you want to learn more about the impact of the everyday choices you make on your life goals, and how you can feel great in your body (without losing your mind), hit reply and send me an email, or call me at (201) 803-3257.

I'm also offering a free Discovery Call to discuss your goals and how I can help you. Click here to schedule your free half-hour phone session with no obligation

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Let's talk!

In Good Health!