Guest editor Kristin Dahl of Dahl House Nutrition's wisdom on how to ground and reignite your energy when you feel burnt out . . .
Daily Rituals
unplug
Shut down all devices. Leave your phone at home whenever possible & take full hours, days, and weekends to completely unplug from all social media. Give yourself at least an hour each morning before checking your phone and at least an hour before bed to support deep, restorative sleep. This unplugged time is crucial to our well-being and sanity. Allow yourself this time of serenity to connect to your heart & life's deeper purpose.
Meditate
A mindfulness practice will create more peace in every area of your life. Just 20 minutes a day can significantly lower your cortisol levels, boost your immune system, and lower inflammation. Meditation also lowers blood cortisol levels, will decrease the amount of adrenaline output, and help to regulate blood sugar. No time to meditate? Incorporate micro-meditations throughout the day by breaking for 5-10 minutes every hour or two to meditate. This will create more calmness, clarity, and efficiency throughout your day.
Limit Caffeine
Caffeine is highly stimulating to the nervous system and overconsumption increases cortisol and adrenalin production, increasing feelings of anxiety and shortness of breath. Do your best to limit yourself to 1 cup a day in the morning or cut it out completely & reconnect to your body’s natural energy. This will also help stabilize blood sugars, reduce cravings, soothe your adrenals, and reset your hormones. Look at the reasons you’re reaching for cup after cup in the first place. Maybe you just need a nap, a day off, or some time away.
Tune into Nature
Nature functions with effortless ease and grace. It’s intuitive, rhythmic, holistic, and deeply nourishing. Get outside as often as possible and reconnect to your roots. Aligning ourselves with the rhythm of nature is a powerful way to integrate a natural ebb and flow into our own lives and find deeper serenity within. Connect with nature daily by hiking, gardening, swimming in the ocean, or just simply walking in a park nearby.
dEEP bREATHS
Simply inhale deeply for the count of 7, then hold for 2, then exhale slowing to the count of 7. Connecting to our breath is a powerful way to get back into our bodies and feel ourselves again. Take several moments throughout the day to ground yourself through your breath.
mOVE
Movement is nourishment to our cells. The more we move, the more oxygen flows to our blood stream, and the more alkaline our blood becomes. Use movement as a way to balance your energy. Practice forms of exercise that align in a supportive way with what your body truly needs.
eAT MINDFULLY
Ignite all of your senses every time you eat and connect to your food and the source from which it came, savoring the richness, flavors, and qualities of each meal. Slowing down and taking the time to enjoy your food allows you to become attuned to what your body needs and to notice when it’s satiated. Mindful eating is a clear, elevated awareness without criticism or self-judgment. Offer yourself loving thoughts as you eat and remember the incredible gifts this food is offering you.
BE MINDFUL
It's certainly not just what we eat physically but also what we feed ourselves with our thoughts. It's essential to take care of our minds on our own and recognise when we need help. Unfortunately, many do not have access financially, physically, or time-wise for therapy. If any of these are an issue for you, try BetterHelp, which makes professional counseling accessible, affordable, and convenient on its online portal.
NURTURE YOUR THOUGHTS
You can eat all the kale in the world, but if your thoughts are toxic, your body will be too. Your thoughts actually affect your body on a cellular level. When you think loving, healing thoughts, it boosts your immune response and creates mind-body harmony. Stressful, negative thoughts can have the opposite effect. Your mind & body are intricately intertwined and can have a profound impact on one another. Your thoughts and beliefs shape your life and your mindset affects your relationship to caring for yourself day to day. When you shift your perspective, and create a gentle, loving, positive attitude with yourself and the world around you, you create wellness. Wellness is a lifelong process that calls us to be adaptive, proactive, and mindful. Create a thought process that supports your journey.
SLEEP DEEPLY
Every aspect of our mental, emotional, and physical health is affected by the quality of sleep we get each night. To get your body into a deep state of relaxation, shut down all electronics 60 mins – 2 hours before bed. Allow your mind and body to shift from work mode to sleep mode. Shoot for around 8 hours per night. A full sleep cycle will regenerate your body and keep your moods and hormones stable.
Herbs & Teas
Drinking herbal tea is often recommended for relaxation, but research confirms that it can also reduce anxiety levels and promote feelings of calmness. Just make sure to choose teas that are caffeine-free. Here are my favorite options for stress release:
chamomile
Can be used to calm the nervous system, reduce anxiety, and soothe the stomach.
Tulsi
An adaptogenic tea that soothes the adrenals and balances hormones.
Passionflower
Is cooling to the body, calming to the mind and soothing to the soul. This powerful herb supports deep, restorative sleep and regeneration.
Lemon Balm
Calms the heart and uplifts the spirit. Known for its positive effects easing anxiety and depression.
Essential Oils
There are several ways to use essential oils for anxiety or depression. For example, to relieve stress while improving sleep, you can put a diffuser by your bed and diffuse oils while you sleep at night. You can also rub topically on your temples, behind your ears, on the back of the neck, your tummy, and bottoms of the feet. Add a few drops of essential oil to a warm bath for a relaxing, therapeutic experience. Here are some of my top oils for grounding & combating anxiety:
Palo Santo
Known as “holy wood” because of its spiritual benefits of uplifting, clearing and cleansing the soul. Palo Santo is great to use for clearing chaotic energy away as well as grounding into the present moment.
Sandalwood
Promotes clarity of mind, calming, and increased memory.
Bergamot
Great antidepressant as it creates feelings of joy, freshness, and energy by improving circulation of the blood.
Lavender
Has a sweet floral aroma that benefits mood, calms the mind, and can help alleviate anxiety and depression.
CHAMOMILE
Brings in a euphoric calmness to those who are experiencing depression, anxiety, and high stress.
YLANG YLANG
Helps stave off depression and negative emotions. Inhaling ylang ylang can have immediate, positive effect on your mood and act like a mild, instant-remedy for depression.
CLARY SAGE
Can help to ground the body and mind. Clary Sage is also well known as an aphrodisiac.
