Hiya, <<First Name>>!
What day is it? What time is it?
Do we even care?
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The only thing keeping me remotely aware of the chronology of time is a new eppy of Killing Eve on BBC1 - and with IPlayer, even that’s not crucial. So if I accidentally waltz right past Monday, meh, no bother.
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We’re in week 6 (I think?) of lockdown and a stillness seems to have settled after the initial shock.
Go us, we're adapting. Resilient little creatures.
And actually, the news is looking slightly more poz, which is about time, really.
So, in an aim to combat any itchy feet frustrations, and to stop us climbing the walls, this week’s newsletter is centred around remaining CALM.
Zen. Chilled. Mellow.
Global pandemic or not, being able to find peace in a situation is invaluable.
And this is why I want to share a trusty relaxation technique that helps me time and again - one that worked pre-lock down and one that's holding my hand on the daily as I navigate the current situ...
Breathing.
Yep. That taking in air and exhaling it out thing.
I’ve relied on this bad boy a few times recently, and the simple yet super-effectiveness of it keeps me centered, knowing I can use it anytime, anywhere.
So...You’re in a long queue for Lidl, everyone is wearing masks and you're freaked the fuh out...Or maybe you enjoyed one too many G&T’s last night and you've succumbed to beer fear?
Unfortunately, anxiety has no rules.
Fortunately, you have an anti-anxiety method on hand, at all times. 🙏
Your breath.
I’m talking deep belly breaths.
In through the nose and out through the mouth style.
This diaphragmatic (as the docs call it) breathing is a powerful tool that halts your bod’s anxiety response.
In our (normally) frantic world, we function - pretty constantly - with low-level anxiety. And rapid, shallow breathing can trigger our sympathetic nervous system ie. fight or flight mode: fast heart rate, sweaty palms, dizziness - you know the score.
By breathing deeply, we power up our para-sympathetic nervous system, kicking in our calming response, which allows us to relax physically, psychologically and emotionally, all in one go.
Like magic, huh?
Periods of deep, focused breathing have all sorts of health benefits from decreasing blood pressure and reducing anxiety to relieving symptoms of depression and boosting immunity.
And there are tons of techniques to try online. My favourite is the 4-7-8. (In for four, hold for seven and out for eight.)
Whatever practice you choose, this breathing brings you back to the present and calms racing thoughts.
As my hero and favourite philosopher (as if I know any others), Alain de Botton says,
"It’s totally normal to occasionally feel like we’re losing our minds. To go temporarily insane is a nice reminder of one’s sanity."
With the world coming to a stop, I think it's safe to say we’re all feeling the wobble. So having calming tools at the ready is vital.
I hope this one helps even just a little. 🙌
With that, let’s go with Newsletter 3!
Read on for more actionable tips, an interview with the wonderful Megan from Journey for Balance, and, of course, good news to keep you ticking over until next time.
Stay zen, babes,
Lots of love,
Lizzie Xx
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Tip Time
Keep calm and get yourself some boundaries
Friend talking too much doom? Family not giving you enough space?
Rules and regs around one’s existence are pretty essential, but during a world pandemic, they're a must…
Boundaries are a set of guidelines that tell people how you want to be treated; they encourage healthy relationships whilst protecting your mental, physical, and emotional energy.
Instead of your energy being drained by people-pleasing and never saying no, boundaries create space for us to thrive in.
So how do we set them?
- Know that you have a right to limit who and what benefits from your energy.
- Listen to yourself and learn what you need. Write down when you are happiest, most stressed, irritable etc.
- Gracefully communicate your needs to your fam and friends.
- Practice saying no, guilt-free.
- Be kind to yourself. Fact: you can still be a nice person and have boundaries.
Voila! Your life of peace and tranquillity awaits.
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Keep Calm Kit
Calmer you – Free anxiety toolkit - Hypnotherapy, affirmations, and alternative thinking habits, this freebie from Chloe Brotheridge is rammed with actionable tips to keep anxiety at bay. It’s a virtual hug.
Hurry Slowly Podcast, Jocelyn Glei - Friends, if there was ever a time to embrace the art of slowing down, it’s now. Jocelyn’s calming voice offers expert advice and practical tips on navigating life at a sustainable pace and offers tips on getting used to this new normal.
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Woman on the radar
If you follow me on Instagram (If not, wait what. Find me here 🌞) you’ll know I am a mega girls’ girl. So much so, in homage to my fellow ladies, each newsletter will feature an inspirational, awesome af female. It’s scientifically proven that powerful women inspire power in women, so here we go…
Megan Holland
Health + Mindset Coach
This week I had the pleasure of interviewing the lovely Megan from @Journey_for_balance. Personal Trainer and Transformational Life Coach, Megan lives in Phuket, Thailand after leaving the daily grind behind, and is all about helping you move from exhausted and burned out to energised and confident.
- What led you to a career in Health + Life Coaching?
A few years ago, I was unhealthy in terms of overworking, I had an all or nothing mindset, and wasn't taking time for myself in the right way. It was affecting my confidence & energy levels, so I decided to hire an online fitness coach. The physical differences were substantial but what blew my mind was the impact it had on me mentally & emotionally. I felt like I had unlocked a massive secret and wanted to help other women feel that way.
- Which exercise/s do you recommend for anxiety?
Yoga because of its slow-paced nature which can be less stress-inducing for the body compared to a HIIT session. It also connects mind and breath to the body which is amazing for calming the sympathetic nervous system which is your fight or flight response.
- How do you stay motivated to exercise regularly?
Honestly, I need it so badly for my mental health. Whenever I don't feel like it, I always do it for future Megan. I know without a doubt it will make me feel better. Whenever I finish a workout, I allow myself to be really present for a minute and remember feeling strong, confident, and joyful and that is the key thing that motivates me: remembering that feeling.
- Apart from exercise, what is your ‘be calm’ go-to?
I meditate daily which has been a lifesaver for calming my mind, and I also journal to get all of my thoughts out of my head and make sense of them.
- You live in Thailand, so I guess you're well versed in Zoom-life. How do you cope with being away from loved ones?
It's very strange being in a country knowing you can't get home if you really wanted to! Even before this, I FaceTimed my mum most days. The time difference makes it really hard. We're six hours ahead here and in winter it's seven hours. My husband and I constantly tell each other we will appreciate being with our friends and family so much more when we're home and try to stay grateful for the life we are living together now.
- What's your favourite self-care past-time?
My Thai version - a Thai massage, beach day, and a coconut at sunset!
My UK version - bubble bath and a good fiction book to switch off and then cook a delicious dinner with a glass of red.
- What advice would you give to anyone feeling stressed/anxious during this uncertain time?
1. Don't push your feelings away, they are valid. Accept them, name them, notice them.
2. Take the time to journal about your fears right now.
3. Prioritise effectively, some things may have to be pushed now and that's ok!
4. Look after your health. Walk daily, practice yoga, fuel your body with nutritious food and remind yourself that this will pass and you will look back on this time and realise how strong you are!
Quickfire
- Guilty pleasure? Binge-watching Grey's Anatomy!
- The best piece of advice you’ve ever received? If you don't want anyone to speak about you, do nothing, say nothing, be nothing. But they will probably speak about you anyway.
- Spirit animal? A monkey 🐒
- Who would play you in a movie of your life? Cameron Diaz 💁♀️
- Favourite book of all time? The Harry Potter Series - I've read all of them at least 7 times 🧙
- Cadbury’s or Galaxy? Galaxy! 🍫
- Ant or Dec? Dec! 👨🏻
- Water or wine? I often joke I'm like Jesus because I only really enjoy water and wine, haha! So both! 🍷
Check our her new personalised 1:1 programme Burn out to Balance and follow her on Insta here.
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Potentially the best link you’ll click, like ever…
Watch the animals at Monterey Bay Aquarium LIVE on webcam.
Jelly cam, shark cam or otter cam… Well, that’s this week sorted.
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☀️ Day Brighteners ☀️
Posi news stories to perk you up...
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Bird's the word 🦅
White-tailed eagles have been papped flying over the York Moors for the first time in 240 years…
Happy birthday, Hubble! 🌌
To celebrate the Hubble space telescope being in low earth orbit for 30 years, Nasa has released a cool new tool: find out which cosmic wonder was spotted on your birthday!
Sing-a-lockdown 🎤
It’s your time to shine! Sing your heart out and improve your mental health with an online choir every Thursday during lockdown. You can join for £1 for the first two weeks and £12 a month thereafter…
Welcome back, bees 🐝
Read all about the wonderful Refugees & Bees project helping the black bee make a come back to the UK.
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Affirmations for the days ahead
✨
What you think, you become. So, say it with me:
- I am relaxed and calm
- My tension is melting away
- I am letting go of my worries and fears
- All I need to do right now is breathe
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Later huns, deep breaths and see you next time 💪🏻
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