In this blog I want to share 5 simple tools that you can start bringing into your everyday life to support you with your emotional wellbeing. These are all strategies that I teach in my B.R.E.A.T.H.E. Academy which you can find out more about here.
1. Learn how to BREATHE in a way that supports your mind and body! We all know how to breathe, we do it every single day but the truth is many of us have forgotten about this simple tool that we already possess within us to support our bodies in a healthy way. A lovely breathing technique that I have taught to hundreds of women is called CALM BREATHING.
It can be done any time, anywhere and within seconds can activate the relaxation response in your body which works to get rid of those pesky stress hormones that are busy trying to weaken and destroy your immune system! Simply breathe in through your nose to the count of 4 and then out through your mouth to a count of 8. The important thing to note is that your out breath needs to be twice as long as your in breath because that’s when the relaxation response is activated. Repeat this process for a minimum of two minutes and I guarantee you will immediately feel calmer.
To enhance this experience further, simply close your eyes as you are counting and really begin to visualise the breath flowing in and out. Connect to what you are doing and if your mind wanders simply bring it back and recite on each breath ‘I breathe in relaxation, I let go of any tension.’ This helps to give the mind a focus.
2. Harness the power of nature. I am a huge fan of natural plant based solutions for supporting emotional stress. I believe that everything in nature, that has come from God, is there to support us and to allow our bodies to be brought back into a state of homeostasis. For the last two years I have been using doTERRA’s essential oils to support me on my own journey and they have now become a core foundation in how we support our whole family both emotionally and physically. You can read more about doTERRA here and discover why their essential oils really are changing the world. As the leading essential oil company in the world, with over 4.5 million users they really are an incredible force of goodness inspiring a lifestyle of natural wellness all over the world. For managing emotional stress my top 3 go to’s at the minute are Peace, Lavender and Bergamot. I use these in a number of ways. First, topically so applying to my skin on my temples, wrist points and back of the neck and secondly aromatically, diffusing them in one of my diffusers and allowing the benefits to interact with my limbic system (that’s where our basic emotions are controlled) and influence my mood. I just love how these incredible gifts of the earth can provide such potent benefits, supporting my nervous system and calming me down within minutes. If you were interested in finding out more about essential oils or how you could save yourself 25% off any of the oils highlighted above please head to the contact page and pop me a message to find out more!
3. Start journaling. Maybe you’ve seen all those pretty journals lined up in Paperchase or perhaps you have some in your home already but not really sure what journaling really entails, let’s break it down! Journaling is the process of getting your thoughts out on to paper! When we are stressed its often difficult to really understand what is going on up there in those busy minds of ours. Overwhelm can kick in and puts us in a place of just reacting to everything and snapping, without really understanding what’s driving our behaviour. By taking 10 minutes out to sit down with a pen and paper and start writing down what is going on, it is a great way to reflect on your current thoughts and feelings. Doing this immediately allows you to release some of the tension your carrying in your mind but it also helps you to reflect and see things more clearly. You can then begin to identify what might be the root cause behind all of the stress in the first place. Honestly you can’t go wrong, so put your perfectionism to one side and just start writing!! It’s incredibly cathartic and can really support you during those stressful periods.
4. Start a mindfulness/guided relaxation practice at bed time. This is an amazing way to calm down your nervous system internally as you drift off to sleep, allowing your body to switch off and de-stress. This is a practice I first tried when I discovered Hypnobirthing during my first pregnancy. We were given a relaxation script to listen to every night as part of our daily routine and quite honestly it changed my life forever. Up until that point I had always struggled with anxiety and overthinking at bed time. I would lie there for hours some nights just allowing my mind to work over time but since this discovery things have never been the same! When I find myself feeling restless, stressed out or my mind is busy I pop on something to listen to. You can listen to one of my all time favourite bed time tracks here! Or simply download an app such as Insight Timer, Head Space or Calm and choose from a variety of different tracks to suit.
5. Hook yourself up with a Spotify account and start crafting your favourite calming playlists! Music is an incredibly powerful tool for influencing our state of mind and emotions. It can uplift, inspire, motivate but also calm and soothe. Book in a date with yourself and spend some time thinking about what songs relax you and bring you a sense of peace. Add them to a playlist and then when you feel the stress bubbling away beneath the surface, pop the music on and really allow yourself to get lost in it. Dance, move, cry, sing, do whatever you feel you need to do in that moment to help bring your mind and body back into a calmer state again. One of my favourite things to do at the minute is to put on one of my favourite calming playlists and bring out my yoga mat. As I listen to the music I allow myself to be guided by it and just move in rhythm to what I’m listening to. Breathing in and out deeply as I stretch and stand. To be honest it doesn’t really matter what you do on there but moving your body allows you to work that stress out of your body as you feel into any knots or tightness. Just simply stretch and breathe. Right now, this beautiful artist is ticking all the boxes for me at the moment!
If you enjoyed these tips and would like to surround yourself with more free support, tips and inspiration for living a calmer, happier life, you can join my Facebook community here.