What are some signs that you could use more resilience? You may find yourself experiencing anxiety and stress often, or even chronically, or perhaps you’re catching every cold and flu you are exposed to and it takes over for a week or two instead of a couple days to go away. Perhaps you feel tired or forgetful daily at work.
Sometimes we are too busy to even notice these signs or we write it off as just part of getting older. Many people are so disconnected and ‘busy’ that they don’t notice something is off. I would call this survival mode, getting through the day and the next task without taking time to notice that your body is actually screaming at you, signaling that something needs to change.
Top 3 Resilience-Building Tools:
When building resilience I like to combine tools. We are all pressed for time and we can pack a punch with condensed tools:
- Meditation while practicing deep breathing. Did I just lose you? Let’s break it down: Meditation is anything you want it to be. Stare into a candle flame and work on clearing the negative chatter in your mind. Or instead, focus on a mantra such as “Healthier and happier with each breath” or simply focus on your deep breathing, counting in for 4 and releasing for 6 and repeat. Meditation can be easy, we just need to make the time to practice. Try it out in the shower, or first thing in the morning as you’re waking up, or as a tool to help you sleep at night. Take note of how you feel before and after the meditation. Practice deep breathing during stressful situations to bring your heart rate down and pull you out of fight-or-flight.
Tip: Meditating 5x a week for 5 minutes is better than 1 time a week for a half hour.
Holiday Tip: Family can really know how to set off your stress triggers. There is also so much to do in a short amount of time. Any time you feel a negative response or a stress response such as short breath or elevated heart rate, take that time to breathe in all the way, hold it, and breathe out longer than you breathed in to stop the stress response. We can survive the holidays and avoid emotionally charged responses with baiting family members 😉
A synergistic meditation: meditate and deeply breathe outside barefoot. Why it’s good for resilience: Meditation and deep breathing both take your body out of fight or flight and into homeostasis. It stops stress hormone production and allows for your mind to be in the moment, further reducing stress. Becoming “grounded” by being outside barefoot does the same thing. As your health coach I can offer accountability and a knowing that others are practicing this with you for motivation.
Anxiety buster: Breathe in and out with this video:
2. Upgrade your sleep. If you’re having trouble sleeping, the above tools usually help with sleep, and here are some more proven tips that help: Try Magnesium powder like Natural Calm at night as tea. It’s estimated that over 90% of Americans are severely deficient in magnesium which is responsible for over 300 processes in the body including muscle and nerve function, blood glucose control, blood pressure regulation, and energy production. Symptoms of a magnesium deficiency include muscle spasms and cramps, seizures, anxiety, sleep disorders and irregular heart rhythms. Add lavender and chamomile essential oil to your nighttime routine. These both have a calming effect on the nervous system. The deep breathing method 4-6-7 is proven to improve sleep quality. Breathe in for 4, hold for 6, and breathe out for 7. Repeat five times.
3. Improve Digestion & Gut Health. Why? It will improve your immune system, physical health, mental health and mental clarity in a significant way, making you more resilient. There is a full protocol that I help customize for health coaching clients after finding out the client’s current diet, cravings, digestive issues and lifestyle in order to heal. Some easy things you can do: Add Bragg’s apple cider vinegar to water first thing in the morning with a teaspoon of raw honey to aid in digestion. Add a quality refrigerated probiotic and eat fermented foods like sauerkraut or kombucha daily.
Have you heard of the microbiome? How about Leaky Gut (Gut permeability)? Learn about these important wellness mechanisms and how they affect health and find out more with a FREE Health Coaching Consultation. You can truly feel better than you have in years by improving digestion and gut health. Functional medicine teaches that almost all diseases and autoimmune disorders begin with unhealthy guts. We now know how to heal and optimize the gut and people with autoimmune disorders, high blood pressure, type two diabetes and even alzheimer’s (now called type three diabetes) are finding relief.
Questions? Want to learn more about a Health Coaching Consultation or receive more information on resilience building?
There’s always more: Many more resilience building tools are available such as movement (dare I say exercise), self-care (take time for yourself, even just a bath, time to read, or get yourself a facial or massage 😉 ), self acceptance, self love, spending time with friends and a community and on and on. Learn which ones are best for you during your 6 month health coaching program or shorter specialized program.
Relax, your wellness is in my hands!