Hi, how are you this week?
I’ve been struggling to find some semblance of balance between work and life lately. Since the beginning of the year the amount of time I’ve spent behind a computer is bordering pathologic. So this topic feels timely. Hopefully it is for you too.
There’s so much these days that feels out of our control, and often it is.
Which is frustrating as hell. But also a good reminder to stay focused on the things we can actually control. Like how we find small moments of calm in our busy days.
Not always the easiest task, but an important one.
And interestingly, these simple practices (a few deep breaths, taking a moment to pause, a walk outside). They’re not just good for our minds, they help support our bodies too!
Managing our stress is actually one of the most important things we can do to support healthy hormones at any age.
And if it feels like you’re too young to start thinking about the hormonal shifts that come with aging, if you remember staying up late to make your friends mixed tapes . . . you’re probably not.
Truth. The hormonal shifts of perimenopause can start as early as our mid 30s to 40s!
Fortunately, the things that are good for us in general. . . eating plenty of fiber and protein, getting regular exercise, prioritizing quality sleep . . . they’re all good for our hormonal health too!
And finding ways to manage our stress is also very much on this list.
So for our last topic in this series on simple and sustainable health habits, let’s talk about 3 simple ways to cultivate more calm in our days:
Mind/Body Practices
Practices like meditation and yoga are that combine mental focus, controlled breathing, and body movements are really helpful to relax our minds and bodies. Not that any of it makes the stressors disappear completely, but the invitation to pause can make it all feel a little less overwhelming.
Viparita Karani (commonly known as legs-up-the-wall pose) is one of my favorite simple ways to to take a time out at the end of a long day (or anytime really!) It’s super simple and just a few minutes makes it easier to handle whatever stressors come your way.
Here’s how to practice:
✨ Sit on the floor facing a wall. Slowly lower yourself onto the floor, and stretch your legs up the wall, with your feet hip-distance apart (or whatever distance feels comfortable).
✨Adjust your position by scooting your tailbone closer towards the wall, and bend your knees a little if needed.
✨Take a few deep belly breaths in this position to ease tension and prompt your vagus nerve to notify your brain that it’s ok to relax. Repeat as often as needed.
It’s not about trying to get rid of the stressors all together (it’s all part of the human experience ya know), but knowing what works best for you to relieve stress, and then prioritizing those activities is important!
Journaling
Writing has always been one of my favorite wellness practices. Even if you don’t consider yourself a ‘writer,’ it still works!
Just the act of writing things down helps to declutter your mind, find more clarity, and shift your thinking into a more creative space.
And there’s a good amount of evidence that a writing practice helps to decrease stress and overwhelm.
I’ve always found it to be a powerful practice to get back in touch with the stuff that really matters to me. Am I the best at actually doing it all the time? No.
But I’m trying to get back into a daily practice. I’m loving the 5 Minute Journal these days, because starting the day off with gratitude is always a good thing.
Time in Nature
Another simple but powerful practice . . .spending time in nature.
It doesn’t have to be a weekend backpacking in the woods, even a quick walk is a great way to shift your energy and make the world feel ok again.
I don’t know about you, but there have been countless times where I’ve felt totally overwhelmed and like I want to take up residence in a cave, only to step outside and feel some of the heaviness disappear.
And I don’t think I’m the only one (please confirm!).
Researchers have found that rates of anxiety and depression seem to increase as people live further from green spaces.
It turns out that spending time in nature is not just nice to do on occasion, it’s pretty essential for our physical, mental and emotional health!
Psychologists, scientists, and health researchers are finding more and more reasons we should all be spending more time outside. And the list is long. From reducing stress and boosting creativity, to lowering blood pressure, and supporting our immunity, the health benefits of time in nature are abundant.
In a recent article, Kinga Lewandowska said:
“the magic of nature lives in small moments of awe and gratitude.
Let’s agree that anything blessed by the sunset light is automatically ten times prettier.
Why do we automatically smile when a beautiful butterfly crosses our path, or we see rose bushes blooming, notice the golden colors of autumn, or when we visit the bluebell woods?
Could the answer lie somewhere in the star constellations of the night sky? Or, perhaps, it is because nature and us are one.”
More moments of awe and gratitude sound like a very good thing.
If your work/life balance has also felt a little out of balance lately, let’s agree to spend more time away from our work and screens this week, and more time soaking in some fresh air. Even if it’s only for a few minutes.
You in?
The Takeaway
Regardless of what you find works best to calm your mind, these simple practices help to build our emotional resilience to stress, and help us to approach life with more calm and clarity.
They don’t solve everything. They might not actually solve anything at all.
But they do make things feel more full of possibility, and life just flows a little easier from that space.
xx,
Ashley
p.s. I think Steve Miller Band was onto something with this song . . .”If you keep on dancing, you'll never grow old.”