1. Awareness practice
We are not taught to breathe appropriately and effectively. But, as we get anxious, stressed, or frustrated, we often either hold our breath or shorten the length of our breath. This keeps our brains and bodies from oxygenating properly.
Studies have shown that breathing practices can help reduce symptoms associated with anxiety, insomnia, depression, PTSD, and attention deficit disorder. It elevates the mood and promotes calm and relaxation.
Deep breath work is a great way to quickly pull your body out of a stressed state. This is because, done correctly, it can activate the parasympathetic branch of your nervous system which is responsible for inducing a state of relaxation.
One common and effective way of doing this is to perform what is called the box breathing technique. This is a simple technique where you breath in, hold, breath out, hold, and repeat in increments of 5 seconds each. So breath in for 5 seconds, hold for 5 seconds, etc.
Many people will notice that this technique is great for grounding during a time of stress and quickly reduces any anxiety they are feeling. You can also employ an active form of this technique when you are walking somewhere. Following the same pattern, breath in, hold, breath out, and hold in increments of every 5 steps. This can be a great mindfulness strategy when you don’t have time to sit and meditate.
Also called “earthing” or “grounding,” the simple act of walking barefoot offers so many benefits that often get overlooked by mainstream society pushing the importance of wearing shoes at all times. According to Dr. Mercola, walking with your feet directly touching the soil allows your body to absorb negative electrons through the Earth, which helps to stabilize daily cortisol rhythm and create a balanced internal bioelectrical environment.
We have lost much of our connection with Mother Earth due to modern living. But making an effort to spend more time barefoot in nature can provide more benefits than you would think.
2. Self Love and Forgiveness
When your body is experiencing chronic stress, it thinks it’s in a state of perpetual danger and that it shouldn’t be sleeping! You might be able to fall asleep but not stay asleep and you might wake up frequently in the night.
You might find it hard to calm your thoughts and lay awake at night, worrying about your finances, relationship, work or whatever else is bothering you.
4. Unlocking Creativity
5. Mindful Eating
Mindful eating is important because it helps individuals appreciate food more and make better food choices. It involves using all of your physical and emotional senses to experience and enjoy the food choices you make. Practicing mindful eating can help rebuild your relationship with food, making eating less restrictive and judgmental, ultimately leading to more feelings of satisfaction and less guilt. Additionally, mindful eating can lead to smaller portions and still achieve satisfaction, which can be beneficial for weight loss goals. Mindfulness meditation used in mindful eating has also been shown to lower levels of the stress hormone cortisol, which contributes to obesity, and lower blood pressure.
These things allow you to replace automatic thoughts and reactions with more conscious, healthier responses.
For years, I wanted nothing to do with being my mom. I was determined to not be my mom. I was going to be a more balanced and gentle mom. A mom that saw her children for all of their weaknesses and not just their strengths.
Trying to define yourself is like biting your own teeth --Alan Watts
Are you ready to face them?