Finding Calm in the Storm

If you are finding yourself feeling a little more anxious than normal lately, know that you are NOT alone. It is completely okay to feel that way. It is human nature to feel a little off when things around us change - and they are changing quickly! Rest assured humans can adapt to change very well. Comfortably getting through these times will help keep your body and mind in shape. How does stress work? When we undergo stress, our bodies' sympathetic nervous system is activated. The sympathetic nervous system activates our ‘fight or flight’ mode, which can take a toll on our bodies when it is activated for long periods of time. When we are in the stressed-out sympathetic mode for too long, it can make us feel not so great. Opposite to the sympathetic nervous system is our parasympathetic nervous system. This system is also known as our ‘rest and digest’ system. Bringing ourselves out of a sympathetic state and into a parasympathetic state allows us to relax and calm down our bodies and our minds. If you are feeling more uneasy than usual lately, here are some neat ways to help bring your body into a more relaxed state. Breathing techniques There are some really cool breathing techniques you can use if you are ever feeling overwhelmed. My favourite deep breathing technique is called box breathing. This technique will activate your parasympathetic nervous system and leave you feeling a little more ‘zen’. Carrying this exercise out for even 1-2 minutes a day has been found to be beneficial and calming to the nervous system. Box Breathing Find a nice quiet space where you can sit or lay down comfortably for a few minutes. Take a slow, deep breath in through your nose for a count of four. Focus on breathing deep into your belly. Hold the breath for a count of four. Exhale through your mouth for a count of four. Hold for a count of 4 before starting again. Meditation There is never a better time to start meditating. Meditation is something you get better at with practice, so if you are new to it, start slow and build up. Even 5 minutes a day can reduce overall stress and anxiety. If you need help getting started, check out some of the many apps that can help guide you through meditating: CALM Insight Timer Head Space You can also head over to YouTube and find lots of guided meditations. Mindfulness Mindfulness is the act of being completely present in the moment. Social media and especially the news can really take us to a place of negativity if we let ourselves get absorbed in it, which can be easy to do. Try turning off media and tuning into what really matters. This can help us avoid distractions and tune into things that are more uplifting. To make your days indoors feel more positive and relaxing, try doing some of these tips: Continue to connect with loved ones. Pick up the phone or Skype family and friends. Play some of your favourite tunes and dance in your kitchen. Take a warm, relaxing bath. Curl up with a good book and sip on a calming magnesium drink. Although we may feel disconnected in many ways right now, it is important to take this time to touch base and reconnect with yourself. Staying grounded and in the present can help us get through difficult times. Keeping in tune with what is really important is key, and part of that is staying healthy, both mind and body. Take care out there. With love, Amy Wilson

It’s 2 am and your mind’s running at lightning speed- ideas popping up, your next meal and trip is being planned; and you’re thinking to yourself while staring at your dark, dark ceiling… when’s this going to end? Am I ever going to fall asleep? Been there? Same. These are by far the most frustrating and stressful nights I’ve ever had – when my body is super sleepy but my mind feels like the road runner. After several weeks of going through this, it finally dawned on me that I should probably look into creating a peaceful night time routine a few hours before sleeping, to help my mind settle down and not be broken up with its connection to my body. Now, having finally tried a couple things; here’s my night time routine to prepare for a peaceful sleep: Night mode on phone One of the things I discovered was the night mode on my phone. 10:30 pm is when it goes on for me. While I don’t always stick to it, I do it as much as possible to help keep me on track with time. Although I don’t think I would rely on this a 100%, here’s how it helps me beyond its primary purpose. It acts as a reminder more than anything, to start to carry out lighter tasks, or some reading. Maybe some browsing too, if I want. For example, if I have to wash my hair, I make sure to carve out time for that. Make a relaxing drink You’ve probably seen me try out lots of mushroom drinks, teas and elixirs in the evening to calm down, support my immune system and so on. Honestly, I love switching up and trying different things to see how they work on my body and help… or not. But even though I switch it up, I’ve consistently stuck to magnesium powder the most, specifically magnesium citrate. One of the things during my research for better sleeps that had popped up was magnesium citrate powder. Having read about its benefits, I decided to try it out- because why not make food and supplements a go-to, over crazy pills and things you don’t really need in your body? Ever since then, I’ve found an amazing difference! I’ve had better quality and deeper sleeps, as well as better muscle recovery after having magnesium powder. I’ve known for it to also help with metabolism and even better digestion! So I either have it as is, because this watermelon lime flavour is so. delicious! But sometimes, I add in some herbs or flowers like holy basil, lavender or rosemary, that help induce sleep too! It’s such a staple supplement for me; I even make sure they travel with me. Hot showers Aah, hot showers. They’re incredibly relaxing. Picture this – you chill and drink some magnesium in your night drink. About 15 – 20 mins later, you head in for a shower and just let the hot water steam up and relax your body even more so. It is pure heaven to me. Magnesium is great for relaxing your muscles and helping them function properly, especially after a workout. And at this point, when the shower is involved (or a bath) it makes for the perfect combination. Pro tip: Get on that exfoliation routine in the shower. After your shower, massage body lotion on your body. You’re stacking up on relaxation after relaxation. It’s the best damn thing before bed. Try it! Meditation music/nature sounds Different music affects everyone differently. A lot of times at night, I really sway and chill out listening to artists like Sabrina Claudio, Siir, Alina Baraz, Tasha Angela, The Internet and so on. It gets my sensual, self-love and self-care vibe in motion. But when I hit the bed, its time for some rain sounds or meditation music for going deep into relax and dream land. I used to listen to an app full of nature sounds that was customisable down to how hard you wanted the rain to pour (this app isn’t available anymore). So now, I usually manage to find good ones for rain or meditation music on i-tunes or youtube instead! So that’s all for my night time routine in a nutshell! These few things are vital for me to mellow down and sleep well. And lastly, for the magnesium drink, here’s how you can make it. 1.5 tsp Soothe magnesium citrate powder 75 ml hot water Add in some more water, iced or hot is up to you Herbs like basil, rosemary or flowers like lavender or passionflower Mix in magnesium powder to hot water till fully incorporated. Add in rest of water and herbs/flowers. Mix well and enjoy a relaxing evening.

Our routines are different, we’re all adapting to a new normal – at least for now. Since most of us have a bit of extra time on our really clean hands these days, let’s focus on what we can control. Structure and routine make us feel grounded. To help get centred, let’s map out the day and create room for the 4 M’s. Starting each day with a mindful routine can help settle feelings of chaos and anxiety, calm the mind, body and soul. Creating a deliberate and intentional morning routine can provide a sense of emotional balance that carries through your entire day. Meaningful Engagement Social distancing doesn’t mean social isolation or emotional distancing. Reach out to family to stay connected. Set up group chats and FaceTime with friends far away – chances are they’re in the same boat and craving interaction. Smile and thank the people working in the stores you visit. Make the most of this time to make someone’s day. Meditation Meditation is a habitual process of training your mind to focus and redirect your thoughts. The list of benefits is long, but some of the highlights include: reducing stress and anxiety promoting emotional health reducing blood pressure improving sleep It can be done almost anywhere (find a comfortable seat and get in position) and you can choose the length and theme of your practice. And there are free apps galore that will guide you through the entire process. Try Insight Timer and Calm to get started. Mindfulness Mindfulness is the basic human ability to be fully present and aware. In simpler terms, it changes how we react to everything. Being mindful is about paying attention to where we are and what we’re doing, without being overly reactive or overwhelmed. From your breathing to the flavour of your breakfast, every little detail can shift things. When we’re mindful, we reduce stress, enhance performance, gain insight and awareness through observing our own mind, while increasing our attention to others’ well-being. Mindfulness is more than just a practice. It brings awareness and caring into everything we do. Even a little makes our lives better. Here are some great places to find out more: Aura: Sleep & Mindfulness app The Power of Mindfulness TEDx talk, by Dr. Shauna Shapiro Ten Percent Happier app Movement Get outside for a walk or a run if the weather allows. Follow along with some yoga videos or try this 5-minute arm workout. Exercise has so many physical and emotional benefits: releasing endorphins, improving sleep and mood, strengthening muscles and bones, upping energy levels, curing boredom. If you’re feeling cooped up and need to get the blood flowing, find a way to add movement into your days. And the comfort food tastes that much better when you’ve moved your body!