Mindful Monday: Stress (part 3 of 3)

Stress is sneaky. I can't begin to count the number of times I was going through the motions of life only to look up and realize how stressed out I was and thought to myself, "How long have I been in this state?" 

While, yes, there are signs, stress isn't always so obvious. Especially if we live in a constant state of stress, it simply becomes our normal.

Here are 5 easy to implement strategies to fight back. 

1) Drop your shoulders and breathe slowly and deeply. I can't tell you the amount of stress I carry in my shoulders and back. I'm always so surprised when I take a moment and do these two simple steps the immediate relief I feel.​

2) If you feel it, say it. Pretending it doesn't matter or that it doesn't bother you isn't helpful. Even if you only admit it to yourself, it's incredibly freeing. Journaling is a great release, but I get it's not for everyone. At the very least, I would encourage you to try this emotions tracker from The New Happy. It's a 30 second way to acknowledge your feelings at the end of each day and notice trends. 

3) Consider turning your nightly walk into a grateful walk. Think about 3 things you are grateful for from the day. The best part is, there are no wrong answers, and there is nothing too little to be grateful for. The purpose of this exercise would be to end your day on a positive note and not let all of the day's stressors weigh heavy on you.

4) I previously wrote about the importance of sleep and how it is closely tied to stress. When we let the busyness of the world take over, we often do it at the expense of our time to rest. We have to start protecting our time to rest and relax. It's not a waste of time, as it is a necessity to function properly. We must stop thinking of sleep as a luxury. 

5) Finally, give yourself grace. On the days you feel extra stressed, give yourself grace. On the days stress has gotten the best of your temper, give yourself grace. On the days you don't feel the best version of yourself, give yourself grace. And on the days you have nothing left to give, give yourself grace. 

Mindful Monday: Teflon (part 2 of 3)

Stress. It's unavoidable. And yet some people seem to be like teflon- that it all slides right off them. ​

2 things to consider: 

1) Just because someone carries it well, doesn't mean that it isn't heavy. 

2) Perhaps "teflon" folkes have something figured out. 

This secret is often their mindset. It's not that the bad days don't bother them. It's not that a setback doesn't impact them. And they certainly don't have a special gene where they never get mad.  Instead, it's their perspective. 

Our brain is forever trying to make sense of the world and the wide array of situations we find ourselves in on a daily basis. Due to our most basic survival instincts, our brains are wired to look for the negative and the threats. By always looking for the negative, it's hard to not let that consume our narrative. 

A misbehaving child, a full inbox, and never ending to-do list - these can all be true. However, telling yourself you're not a good teacher, or believing you don't have what it takes is just the negativity talking.  

Naomi Hall states, "When you shift your mindset, you don’t just “think positive”—you start to work with your brain instead of against it. You train it to pause, to reframe, and to look for what’s possible instead of what’s wrong".

Next time you feel stress creep into your day, stop and separate the facts from the negative narrative your brain quickly forms. Retrain your brain by telling yourself... You've Got This!

Mindful Monday: Sleep (part 1 of 3)

Sleep. ​I have a complicated relationship​ with sleep. I absolutely love it, but it doesn’t always reciprocate​. This love​-hate relationship has grown more complicated​ the older I’ve gotten​. So much so​, I’ve done a little research into it. Here are five science ​backed thoughts I wanted to share.

1) I’m sure, it’s​ to no one's surprise that caffeine affects your sleep​. However, I was today years old when I learned that the rate ​at which your body metabolizes and process​es the caffeine ​slows down the older we get. Did you know caffeine can stay in your body 8+ hours after the initial ​consumption? That afternoon pick​-me​-up may​ be counterproductive​. 

2) An issue I​'m all too familiar with is ​having a hard time falling asleep because of the never-ending to-do list running through my head. While there is no magic fix for this, I do have some thoughts. Write it down​. Consider having a pad and paper next to your bedside or make notes in your phone​ or voice memos. Write it down so you can let it go and worry about it tomorrow​, as opposed to obsessing over it while you’re trying to fall asleep​.

3) Which leads me to when you’re struggling to fall asleep​, be present​. I know that sounds weird, but notice the softness of your sheets​. Feel your head sink into your pillow. Pay attention to your breath​. Notice your chest expand and compress as you breathe in and out. While it may feel uncomfortable at first, it's a great way to help calm your mind and relax. 

4) ​For those burning the midnight oil and not getting enough sleep, asking you to go to bed an hour early or even 30 minutes earlier for that matter isn’t realistic. However, sleep is vital to proper function, so consider going to bed a minute earlier each night until you finally reach the desired time at which you should be going to bed​. Within two weeks time​, you’re already going to bed 14 minutes earlier than you’ve previously been doing​. Within a month's time, you've realistically adjusted your bedtime by 30 mins. 

5) ​Finally, consider a 10 minute walk after dinner each night. The fresh air, the vitamin D​, the movement of your body​, all do wonders to help reset​ and unwind at the end of the day​. 

I leave you with this final thought​. The older we get​, the more complex life is​. Life's complexities often cause more stress. Stress gravely affects our sleep​. ​And generally speaking​, the more stressed​ we are​, the worse our sleep is​. Unfortunately, the worse our sleep is​, it often increases our stress levels. It’s a vicious cycle. Here’s to ​breaking the cycle and putting yourself first​, and making sleep a priority. ​

Sweetest of ​Dreams! 

Mindful Monday: Your Space Jam

Kid President made a Pep Talk 12 years ago and asked, "What if Michael Jordan quit when he didn't make the team? He would have never made Space Jam."  He goes on to ask, "What will be your Space Jam? What will you create to make the world more awesome?"

It's easy to wonder if you are making a big enough impact, wonder if you are making a difference at all some days, or wonder how you're making the world more awesome. However, here's the amazing thing. Your Space Jam is NOT just ONE event, ONE act of kindness, nor ONE decision. Instead, your Space Jam is your Entire Life. Your best work may not be shared with millions on a movie theater screen. Instead, your best work will happen in the daily interactions with the people right next to you. 

So next time you question your impact, keep showing up. Brad Montague said it best, "Make a masterpiece of a life so full of hope, and love, and joy that it lights up the whole world." 

Go live your Space Jam!