It's been a while since I last posted. I took a bit of a social media break, mostly because life has gotten a little crazier than usual, and I've been working really hard to be more mindful and to be present in reality.
Life-work balance isn't easy. For the last few weeks I've been feeling like I've just been keeping my head above water, but only just. If a wave were to come in, I'd be in real trouble.
I've talked before about my history with PMDD, and it has recently resurfaced - not to the same degree, but I notice it almost immediately after ovulating. I have to laugh a little bit, because in my head and my body, sometimes it feels like I go into this "empty uterus depression." I hate stereotypes of women being useless during "that time of the month," but to be honest, for me, there is totally a link between my fluctuating hormones and my ability to function optimally (Let me assure you, I can still function, but I know I'm better than this).
I don't know exactly how many other women feel this way. There are a lot of women out there who are so much better at functioning while their hormone levels are changing.
To be honest, without my own naturopathic and self care I would be drowning. And I think it's up to us to realize when we're starting to slip and to get help immediately. Here are a few things I've been working on - practices to help other women keep this balance and keep their heads above water.
1) If you're waking up early for work, go to bed earlier. My bedtime has been scaled back to around 9:30pm. That might sound fairly early, but I haven't been sleeping as well due to added life stress, so I'm more tired than usual.
2) Find out if you need extra nutrient supplementation and take your supplements regularly. This may include extra magnesium (especially magnesium malate), B12 injections, vitamin C, etc.
3) Get assessed and consider extra stress and nervous system support. Nervine herbs like oatstraw (Avena sativa) and lemon balm (Melissa officinalis) can be calming, support sleep, and mood.
4) Don't forget to exercise but it needs to be something you look forward to, and keep it shorter. I've been doing more yoga lately which helps immensely. Even 20-30 minutes of activity will make a huge difference in your mood. If you don't have time to do this everyday, take 5 minutes to stretch out on your floor. Or maybe just do a couple forward folds, moving with your breath.
5) Schedule 30 minutes each day for you. Read a book that you've been meaning to get through. Wind down for 30 minutes before your bedtime to you do an activity that calms you, brings you joy and that isn't work. I've been either reading or knitting, which has been a huge help for my own mental well-being.
6) Talk to a friend or family member. When I'm this busy and stressed out, I embrace my introvertedness (yup, I'm also making up words), and I don't want to go out anywhere. So instead, I'll call my mom or sister, or even just send them a text if I don't feel like I can talk. Partners/husbands are also great for hugs and cuddles. Petting your cat or dog can also have calming effects.
7) Cry. Seriously, go have a good cry. Then get your breath back and work on slowing and controlling your breath.
8) Journal. On days you don't feel like your 30-minute wind-down activity (see #5), then instead write down a few of your thoughts. What are you grateful for today? What do you need to do tomorrow? What are you looking forward to? What are things do you wish you could get done that aren't getting done? Write down anything. Just write for 5 whole minutes, then go to bed.
9) Once a month (or more frequently if you can swing it), do something bigger for you: go get a massage. Go for a swim. Take an exercise/yoga/support/meditation class. There are so many out there! Meetup.com has some great local options, for all interests.
10) Save time by setting up deliveries. For example, use services like MamaEarth Organics in the greater Toronto area and have groceries (and good healthy foods!) delivered to you automatically each week. Do all of your holiday shopping online to save you the time and stress of having to go to a shopping mall and dealing with crowds. Hire a cleaning service to come to your house maybe once or twice per month. Anything that can give you more time for the things you really need.
11) In general, set a schedule for yourself. Choose a time to stop responding to emails. Schedule time that is just family time. Schedule time for you alone. Set a schedule for both work and your personal/family life and do your best to stick to it.
Sometimes even one activity/class per month can be daunting when you look at your calendar, but I think we need to get back to taking care of ourselves. One day per month isn't a lot to ask. Nor is 35 minutes daily for you. That's 35 minutes out of our 960 minutes (16 daytime hours) per day. Of course, finances can also interfere in the above plan, so do only what you can manage.
And ever forget to ask for help when you need it. You may be surprised by how many people come to your aid when you reach out and ask for help.
Showing posts with label healing. Show all posts
Showing posts with label healing. Show all posts
Thursday, November 22, 2018
Friday, September 21, 2018
Sometimes you have to be your own parent
Adulthood comes with multiple responsibilities. As kids we thought that grown-ups had it all. They could stay up as late as they wanted to and eat ice cream for breakfast. I'll admit I've done both, but neither were as satisfying as I hoped. The ice cream upset my stomach and left me feeling more hungry for actual real food. Staying up super late just left me more tired and grumpy in the morning.
In this way, being an adult, you have the freedom to take care of yourself how you want to. Your extra responsibility is the one you have over your own health and well-being.
Why is it that when it comes to our kids, we're all set to lay down rules and routines - and with good reason! - but when it comes to our own selves and bodies, we slack off and give in to the fatigue, the sometimes laziness, and lack of discipline; or we just don't make the time.
We know what's good for us, like eating healthy, avoiding sugar, fast food, and junk food; and exercising. So how can we advocate a healthy lifestyle for those that we love, but it's so hard to discipline ourselves?
The idea of self-discipline is huge. This doesn't mean that you have to punish yourself for eating candy, but it does mean that your decisions are contributing to your health status.
Today I want to motivate you to take control over your health and your body. Be your own parent.
Start with physical activity. This is something a lot of us have issues with, typically because we're either too tired or we don't have the time. But think about that... exercise is something that is vital to our physical, mental, and emotional health but we're too tired or can't make time for it? That's like saying you're so busy that you can't eat - which isn't uncommon! So how can we get around this?
[Journal assignment]: It's time to re-prioritize. For a couple days, grab a note pad or journal and before you go to bed, document everything you accomplished or did that day. What does that look like? First of all, can you remember everything you did during the day? Second, how many tasks are you completing that are for other people? How many items do you accomplish that are just for you and your own self-care?
If you find that list is void of anything that improves your overall health, it's time to re-evaluate your days. Start with something simple: schedule in 20 minutes for you every day. If you want this to be a workout or activity, maybe you give yourself 20 minutes for the activity, and 5-10 mins before and after for any "set-up" and/or "clean-up."
I have lazy days just like everyone else. Days were I feel tired and I'm way too comfortable to move. But I also realize how much worse I'll feel if I do nothing: within 3-4 days of being sedentary, I'm a moody mess. And that's when I force myself to get out there. Make a plan: Visualize what you think you can manage doing (yoga, a run or walk, workout video, etc), then get dressed and prep your space.
I've had to kick my own ass to get out for a run, or stay in for a workout, and by the time I'm finished, I'm incredibly grateful. There's nothing quite like the feeling of finishing something that is physically tough or uncomfortable. Even if it's only 20 minutes of yoga. Hold a plank pose for 60 seconds and see how you feel.
Second, take your To-Do list (if you have one... if you don't, start making them) and add on at least one activity that is solely for you. It could be anything such as:
All of these principles can be related to multiple aspects of our health and well-being. Self-discipline includes maintaining a healthy diet for you. Keeping up with your physio exercises. Flossing daily. Drinking an adequate amount of water everyday. Reducing alcohol consumption. Reducing caffeine consumption...
... These are all things we know are good for us but we tend to slack off more than we should. Now it's time to take care of you.
In this way, being an adult, you have the freedom to take care of yourself how you want to. Your extra responsibility is the one you have over your own health and well-being.
Why is it that when it comes to our kids, we're all set to lay down rules and routines - and with good reason! - but when it comes to our own selves and bodies, we slack off and give in to the fatigue, the sometimes laziness, and lack of discipline; or we just don't make the time.
We know what's good for us, like eating healthy, avoiding sugar, fast food, and junk food; and exercising. So how can we advocate a healthy lifestyle for those that we love, but it's so hard to discipline ourselves?
The idea of self-discipline is huge. This doesn't mean that you have to punish yourself for eating candy, but it does mean that your decisions are contributing to your health status.
Today I want to motivate you to take control over your health and your body. Be your own parent.
Start with physical activity. This is something a lot of us have issues with, typically because we're either too tired or we don't have the time. But think about that... exercise is something that is vital to our physical, mental, and emotional health but we're too tired or can't make time for it? That's like saying you're so busy that you can't eat - which isn't uncommon! So how can we get around this?
[Journal assignment]: It's time to re-prioritize. For a couple days, grab a note pad or journal and before you go to bed, document everything you accomplished or did that day. What does that look like? First of all, can you remember everything you did during the day? Second, how many tasks are you completing that are for other people? How many items do you accomplish that are just for you and your own self-care?
If you find that list is void of anything that improves your overall health, it's time to re-evaluate your days. Start with something simple: schedule in 20 minutes for you every day. If you want this to be a workout or activity, maybe you give yourself 20 minutes for the activity, and 5-10 mins before and after for any "set-up" and/or "clean-up."
I have lazy days just like everyone else. Days were I feel tired and I'm way too comfortable to move. But I also realize how much worse I'll feel if I do nothing: within 3-4 days of being sedentary, I'm a moody mess. And that's when I force myself to get out there. Make a plan: Visualize what you think you can manage doing (yoga, a run or walk, workout video, etc), then get dressed and prep your space.
I've had to kick my own ass to get out for a run, or stay in for a workout, and by the time I'm finished, I'm incredibly grateful. There's nothing quite like the feeling of finishing something that is physically tough or uncomfortable. Even if it's only 20 minutes of yoga. Hold a plank pose for 60 seconds and see how you feel.
Second, take your To-Do list (if you have one... if you don't, start making them) and add on at least one activity that is solely for you. It could be anything such as:
- Meditation (anywhere from 5-20 minutes). Use a audio clip or YouTube video for guided meditations and body scans.
- Brisk walk or jog (20-60 minutes)
- Journalling or writing (5-30 minutes)
- Creative projects, knitting, and crafts, etc
- Play a musical instrument
- Yoga or Tai Chi (15-60 minutes)
- Aquafit or swimming
- Read a book (not the internet)
- Try a new recipe for something healthy
- Walk barefoot through the grass
- Go for a bike ride (rent one in the city if you don't have your own)
- Make a pot of tea and invite a few friends over (or even just one awesome friend or neighbour)
- Play a sport: it could be an organized game, or just playing keep-up with a volleyball or beachball.
- Take a class in the community (in whatever interests you)
20-30 minutes out of 24 hours per day isn't a lot to ask of yourself. Now, granted, you may be a parent with a child glued to your hip, so maybe a half hour really feels like too long. This is where a great support system comes in handy. Use the time when your little one is napping to take care of you; or ask for help 1/2 an hour per day and have someone watch your little one for you. Or, you can do your activity with them. If they're super little, they can roll around on a yoga mat, lay under you while you're in downward dog. You can use them as a body weight for doing Bridge work (lay on the floor with knees bent and feet on the floor; Sit baby on your pelvis. Keeping your upper back and shoulders pinned down, lift and tuck your pelvis, holding onto baby. This is a great quad and glute toner, and baby will think you're playing :)
Most importantly, you're also being a great role model for health and self-care. Your kid(s) will grow up aware of a lifestyle that includes healthy aspects and activities. My mom used to do workout videos all the time when we were little including those by Jane Fonda and Cher. I grew up trying to wear her ankle weights, drawing butterflies on her elevation 2x4" block of wood, and jumping and dancing to cheesy 80's background music. Fast forward to today and I have her old videos now on DVD and still use them religiously.
All of these principles can be related to multiple aspects of our health and well-being. Self-discipline includes maintaining a healthy diet for you. Keeping up with your physio exercises. Flossing daily. Drinking an adequate amount of water everyday. Reducing alcohol consumption. Reducing caffeine consumption...
... These are all things we know are good for us but we tend to slack off more than we should. Now it's time to take care of you.
Wednesday, September 5, 2018
When the body (and gravity) says no
My most recent "learning experience" happened last week. I was having, in my opinion, a killer productive week. Correspondences were all caught up on; the house was cleaner than it had been in months; the yard was looking fantastic despite my lack of a green thumb and my constant anxiety of the power cord getting chopped up by the lawn mower. In addition to my research, writing and patient/clinic work, I was filling my day with tasks and getting a run or workout in almost everyday.
I knew that I should probably pace myself. I was really looking forward to a day (or 2) off this past long weekend. I wanted a day to do nothing! Maybe colour, read for pleasure, watch a movie, lounge around in PJs; a relaxing day with no tasks, jobs or obligations.
The universe, via gravity and my incredible clumsiness, made it quite clear that I was burning myself out, even if I was delighted and proud of my productivity. I took a hard fall while running. I was out with the dog, who is an excellent running companion. I took my eyes off of my path, tripped over my own feet, and fell. The right side of my body fell forward and laterally, while my left ankle decided to stay tucked where it was, and rolled.
I knew my legs couldn't get me up or hold my weight and that that was bad. I've gently rolled my ankles before but my recovery tends to be relatively instant: Give the ankle a little shake and keep going. But this time, that wasn't even a close option. So I sat. I sat in that catwalk pathway of our neighbourhood with the dog as she provided emotional support while we waited.
I had just listed to Tim Ferriss' podcast with Aisha Tyler. She described riding her bike to school and one day breaking her arm. Her dad wasn't able to come and get her so she rode her bike home - with a broken arm. Her mentality that no one was coming for her and having to get her self home with no complaints was something I channeled. I waited patiently for the initial trauma to subside, until I felt like I could actually stand and hold my weight up on my own. From there, it was a slow hobble home, with the dog still by my side, being completely patient with me.
It was only then, after sitting at home and reflecting, that I started to cry, and it wasn't from the pain. I was just disappointed. I was mad that I tripped, mad that I fell. Mad that I put myself out of running for a while. I couldn't do anything. There was no one to blame. Just my own clumsiness... and the catalyst of my own body weight subjected to the force of gravity.
First off, I'm incredibly grateful for the Canadian and Ontario medical system. Within 4 hours I had imaging (no brake or fracture, which put my mind at ease!), and was sent home with a highly fashionable (sarcasm) tensor bandage. By the time we left the hospital I felt like I could actually put weight on it again. I thought, this doc can't be serious about a 2 week recovery period. I can stand and put weight on it and unless something touches my ankle, I feel okay.
Then the universe chimed in again to hush my ego. I had the worst night of pain. I couldn't walk. I was cursing myself for not getting the crutches. I was so desperate that I took an ibuprofen (shocking for someone who avoids NSAIDs).
It's been a week now and I'm still frustrated that I can't be as active as I would like. What I took from this is that I need to pace myself. It's okay not to work at 100% everyday. I don't need to be busy all the time. I needed to slow down and this was the universe's way of making me do that. The same principles apply to healing.
Healing in all forms takes time. If you try to rush it, you'll get push-back. Do too much and deplete your resources, and you'll have nothing to run on later (pun intended).
I knew that I should probably pace myself. I was really looking forward to a day (or 2) off this past long weekend. I wanted a day to do nothing! Maybe colour, read for pleasure, watch a movie, lounge around in PJs; a relaxing day with no tasks, jobs or obligations.
The universe, via gravity and my incredible clumsiness, made it quite clear that I was burning myself out, even if I was delighted and proud of my productivity. I took a hard fall while running. I was out with the dog, who is an excellent running companion. I took my eyes off of my path, tripped over my own feet, and fell. The right side of my body fell forward and laterally, while my left ankle decided to stay tucked where it was, and rolled.
I knew my legs couldn't get me up or hold my weight and that that was bad. I've gently rolled my ankles before but my recovery tends to be relatively instant: Give the ankle a little shake and keep going. But this time, that wasn't even a close option. So I sat. I sat in that catwalk pathway of our neighbourhood with the dog as she provided emotional support while we waited.
I had just listed to Tim Ferriss' podcast with Aisha Tyler. She described riding her bike to school and one day breaking her arm. Her dad wasn't able to come and get her so she rode her bike home - with a broken arm. Her mentality that no one was coming for her and having to get her self home with no complaints was something I channeled. I waited patiently for the initial trauma to subside, until I felt like I could actually stand and hold my weight up on my own. From there, it was a slow hobble home, with the dog still by my side, being completely patient with me.
It was only then, after sitting at home and reflecting, that I started to cry, and it wasn't from the pain. I was just disappointed. I was mad that I tripped, mad that I fell. Mad that I put myself out of running for a while. I couldn't do anything. There was no one to blame. Just my own clumsiness... and the catalyst of my own body weight subjected to the force of gravity.
First off, I'm incredibly grateful for the Canadian and Ontario medical system. Within 4 hours I had imaging (no brake or fracture, which put my mind at ease!), and was sent home with a highly fashionable (sarcasm) tensor bandage. By the time we left the hospital I felt like I could actually put weight on it again. I thought, this doc can't be serious about a 2 week recovery period. I can stand and put weight on it and unless something touches my ankle, I feel okay.
 |
| My sad ankle, all wrapped up |
Then the universe chimed in again to hush my ego. I had the worst night of pain. I couldn't walk. I was cursing myself for not getting the crutches. I was so desperate that I took an ibuprofen (shocking for someone who avoids NSAIDs).
It's been a week now and I'm still frustrated that I can't be as active as I would like. What I took from this is that I need to pace myself. It's okay not to work at 100% everyday. I don't need to be busy all the time. I needed to slow down and this was the universe's way of making me do that. The same principles apply to healing.
Healing in all forms takes time. If you try to rush it, you'll get push-back. Do too much and deplete your resources, and you'll have nothing to run on later (pun intended).
Subscribe to:
Posts (Atom)