Tag Archives: drained

This Super Simple Tool Will Help You Calm Down and Get Balanced — Instantly!

You wake up in the morning to realize your alarm didn’t go off.  Rushing to get ready in the morning, you run up to your car only to dump your coffee on the ground. To make matters worse, you then find yourself stuck in traffic longer than usual due to an accident. 

When our lives are this chaotic and busy, it’s easily to get super stressed out and feel completely out of balance.

But I have great news…

Despite these outer circumstances, you don’t have to feel this way!

It is possible to live a joyful, fulfilling, miraculous life where you can feel calm, balanced, and peaceful.

And the secret doesn’t come in the form of some magic pill.  Despite how much the pharmaceutical companies and medical industry may want us to believe, it certainly doesn’t come from taking Xanax, Prozac, or Klonopin. 

In fact, it’s much easier, sustainable, and a heck of a lot more cost effective than taking a pill.

Want to know this super simple tool?

Breathing — yep, you read that right!  It’s breathing.

How the heck is that going to do anything? I can hear you say.

Well, allow me to explain.

Often when we get stressed and overwhelmed we tend to either breath improperly, hold our breath, or stop breathing entirely.  We start taking shallow breaths through our upper chest rather than through our diaphragm. 

This is a normal and natural response to stress.  When something stressful happens, our sympathetic nervous system gets activated.  Our heart rate than goes up, our muscles become tense, we breath improperly, and so on.  When we have this reaction, it is commonly referred to as the fight or flight response — so we’ve recognized we may be in danger, so we become activated to decide whether we should fight or flight.

Our fight or flight response is not a bad thing.  In fact, we need it for our survival in case we get into dangerous situations.  We needed it back in the day when we lived in the wild and needed to be concerned about getting attacked by bears, wolves, or whatever.

However, the problem in today’s modern world is that our fight or flight response becomes activated in situations where everything is, in fact, okay.  It may get activated due to simply being impatient with morning traffic.  It may get activated due to overly thinking about about financial issues.  It becomes an issue when we don’t just choose to either fight or flight and then let it go, but, rather, hold on to it.

When our sympathetic nervous system gets activated due to some trigger and we don’t just feel the experience and let it go, that’s when we can feel stressed out, overwhelmed, and drained.  When we’ve spent out entire day ready to either fight or flight, it takes a lot of energy and can get pretty darn exhausting.

This is why breathing is so incredibly important.  Through the power of our breath, we can easily get ourselves out of a fight or flight mode and back into a normal level of function where we can feel calm and relaxed, think clearly, and, ultimately, experience happiness.  This is why I teach some kind of breath work or meditation to all of my coaching clients — because it is pivotal to creating a solid foundation so we can create lives filled with happiness, joy, and love.

So how exactly can we use breath to calm ourselves down and get balanced?  Here’s a super easy breathing technique to use:

Sit up with your back straight and place your hand on your abdomen.  When you breath in through your nose, make sure that your abdomen is expanding outward.  When you exhale, your abdomen should contract towards your spine.

Now, breathe in for three counts, and then exhale for six counts.  Do this cycle of breath a few times.

If you want to go deeper into this, breathe in for four counts and then exhale for eight counts.  Do this cycle of breath anywhere from 20 seconds to two minutes.

This is a great breathing exercise to do because it helps calm down our variable heart rate, which will lead us to feeling much more calm, relaxed, and balanced in our mind and body.

In some cases, particularly individuals who have experienced past trauma, doing any kind of breath work can be triggering.  Old emotions of sadness, anger, and fear may come up.  If this happens, it’s important to reach out to a local psychotherapist to get support and care in processing these emotions.

Otherwise, practice this breathing exercise at least once a day for 30 days.  This super simple tool can easily help you create a solid foundation in creating a life of peace, balance, happiness, and joy.

This breathing exercise is one of the meditations I give in my meditation album Ignite Love from Within.  To learn more about my meditation album, click here.  To grab a copy of my free meditation from the album called Healing Blocks to Love, click here.

Remember this: By connecting with our breath, we are able to find peace.

BreathPeace

Click to Tweet: By connecting with our breath, we are able to find peace. via @jenilyn8705

Take action now!

Do the breathing exercise that I shared in this article and, in the comments below, share with me what the experience was like for you.

5 Ways to Take Care of Yourself This Holiday Season

Another year is coming to an end and, with that, comes the annual hustle and bustle of the holiday season.

Buying gifts.  Baking cookies.  Traveling.  Cooking dinners.  Mailing gifts.  Mailing Christmas cards.  Tying up loose ends before the year ends.  The list goes on and on.

Even though the Holiday season is marketed “to be jolly”, it can very easily become anything but jolly.  Stressful?  Sure.  Road range?  See it all the time.  Crazy shopping?  Totally!

The good news is that the holiday season doesn’t have to be so stressful and draining.  With a few little changes, it is possible to turn your exhausting holiday experience into one filled with joy and cheer — it just all boils down to how you take care of you.  Here are 5 ways to do that:

Set boundaries with others — and yourself.

You don’t have to do everything for everyone all the time.  Nor do you have to get everything done right here right now and not a day later.

The reality is that some of those things we are so urgent about getting done so quickly can, in fact, wait an extra day or two.  Just like some of the things you think you need to do for everyone else, could be easily taken care of by that same person or by asking someone else (who has some extra time) to do it for you.

So the key here is to set boundaries for yourself.  Ask yourself: Realistically, what can I get done today that won’t make me feel completely overwhelmed and stressed?

Anything that goes beyond those limits you’ve made for yourself you can do one or two things: 1.  Say no, or just don’t do it (like, seriously, are getting all of the Christmas cookies made this year really necessary if it’s going to make you freak out?) or 2. Ask someone to help you.

Give yourself a break.

When it’s colder outside and the days are shorter, it is only natural for us to want to stay inside, bundle up in some blankets, and just relax.  Be sure you give yourself time to do that.  Not only will it reduce your likelihood of getting sick and reduce stress, but in doing so you’re accepting what you body is being naturally drawn to.

So curl up in some blankets, have a cup of hot chocolate, watch some of your favorite movies and just enjoy!

Give yourself some gifts too!

Even though it’s only natural to think about all the gifts that you have to buy and give to others, don’t forget about another special person who deserves a gift from you: yourself!

So sign up for that massage you’ve been waiting for or spend an afternoon in a sauna or hot tub.  Maybe even get a manicure or pedicure.  Think of something that you’ve been longing to do and give that gift to yourself.  After all, with all that hard work you’ve been putting in this holiday season you totally deserve it!

Reflect on the past year — and your true desires!

When the days are shorter, it’s colder outside and the year is coming to an end, it is natural for us to go into a state of reflection over our past year.  The only problem, however, is that we may find ourselves so incredibly busy that we forget to sit down and really reflect.

So get out a journal and ask yourself the following questions about this past year: What events happened?  What was life changing?  What worked?  What didn’t work?  How did you grow?  What did you learn?

Once you have that done, then go ahead and look to the upcoming year.  How do you desire to feel during this new year?  What would you like to change?  In what areas of your life would you like to grow and become better?  Is there anything new that you’d like to try?

Trust that all that needs to get done will get done.

The single most important thing to remember is: Be easy on yourself.  Everything that needs to get done will get done in due time.  If you’re a little late or delayed with something, try not to stress about it.  We are all late on things and make mistakes sometimes, so don’t let it get you down.

Make that your mantra this holiday season: “Even if I don’t get everything done, I still love and accept myself.”

StillLoveAndAcceptMyself

Click to Tweet: Even if I don’t get everything done, I still love and accept myself. via @jenilyn8705

Take action now!

What do you feel that you most need to do this holiday season in order to take care of yourself?  Share it in the comments below!