By now things have had time to simmer. To sink in. Realities. Potentials. What ifs and If only’s.
People are mad, scared, tired, frustrated, and are feeling forgotten – and that’s okay to feel that way.
However, like any other time we need to remember to stick to the one main principle that we always know to be true – we are in control of our thoughts and actions.
It may not feel like it somedays, believe me, I’ve had a few where my emotional thoughts have been on extreme highs to low lows…but I always took a step back and realized that I am indeed in control of much more than I think sometimes.
Right now, more than ever, I think we all just need that little voice in our head, on our shoulder, in our social media feed or inbox to say – “hey, you got this, now take a breath”. It sounds funny but here is my permission to you to reduce your stress – and this is how:
1 – Exercise Correctly – we can’t can shouldn’t sit on the couch in pajamas all day. It won’t do you any good, and it only gives you more time to get into your own head. On the flip side, now might not be the best time to go crazy with the high-intensity stuff. You know – burpees, box jump, max rep squats…
Plan some form of movement in your day, every day. Take note of how you are feeling outside of your mind. Are you tired, not sleeping well, and sore? Then today isn’t the day to crush it – go for a walk and do some mobility work.
Exercise, when implemented correctly, will reduce your stress, boost your mood and help you…
2 – Sleep Better – easier said than done, but it’s time to get real with yourself. Sleep needs to be a priority. Here are all the simple tips you need to apply right now:
- Do your best to stick to a consistent schedule 7 days per week.
- Keep the room as dark as possible.
- Keep the room around 65-68 degrees.
- Turn off electronics 1 hour before bed.
- No caffeine after noon.
- Limit alcohol
3 – Eat Mindfully – no, nobody is expecting anyone to go full health nut with their diet right now. However, this is a time to practice mindful eating. Are you hungry? Or is it something else? How will this food make me feel – now, and later?
Get in tune with your body and feelings about food – are you satisfied, full, or stuffed after eating? Is this food worth pleasure now and stress later?
I’m not one to attach any labels of morality to any foods – but there are foods that will feel helpful right now, at the moment, that you might regret eating uncontrollably down the road.
Mindful eating doesn’t mean restriction – but it also doesn’t mean gorging out on crap food because you think the world is ending.
4 – Don’t “Diet” – in the “traditional” sense – dieting aka starving yourself for the sake of vanity – might not be the best thing to do (ever) right now. Extreme low-calorie diets put your body into a stressed-out state even more, and that is NOT what we need right now.
As noted in #3, it’s also not a time to pig out – find balance. You surely CAN focus on fat loss during this time if you are checking all the boxes that you should have checked already:
- Is my sleep good?
- Is my stress managed?
- Do I need to lose fat right now?
We can do this responsibly – if conditions are right. Because I hate to break it to you, carrying around excess body fat is not exactly low stress on the human body either.
5 – Practice Gratitude – simple tactic here. Put a notepad next to your bed. Every morning wrote down 1-2 things you are grateful for in your life. Starting your day this way will only lead to a better mood.
After writing your 2 things out, place them around your house – or wherever you will see them often. Reminders are great to set up. Physical reminders though – not little notes on your phone.
6 – Positive Affirmation – you ARE in control of your thoughts and actions. Wake up. Decide – what kind of day is today going to be. Say it out loud.
Do you know what I said this morning? Today is going to be F****** awesome. Yea, at 5 AM I decided that today is going to be awesome.
7 – Limit Exposure to Triggers – I know everyone thinks only Millenials and Gen Z’ers get triggered, but you are so wrong. Watching the news getting you pissed off? Some friends on Facebook keep posting stupid posts that make no sense?
Stop watching the news. We will all learn what’s going on eventually. Set a time – once per day – to check the news and no more.
The unfollow feature is great on Facebook. You don’t need to see anyone’s stupid posts, but you can remain “friends” with them to they don’t take it too personally.
8 – Laugh – We need laughter. There are so many options out there I won’t make recommendations, but seriously – find something funny, and laugh. Share it with friends.
Stop watching serious shows that bring the mood down for a little bit, and watch something hilarious.
9 – Get Close (with loved ones) – Yes, as soon as this is all over, I’m hugging everyone. But for right now, get close to your spouse or partner. Hugs, cuddles, and cuddles with happy endings are all great ways to boost the mood.
Closeness – even hugging – reduces stress and increases your feel-good hormones. Going beyond hugs is even better.
10 – Take Breaths – right now. Take a big slow breath in through your nose. Hold it for 3 seconds, and now slowly exhale out your mouth. Repeat that 5 times.
We all got this. We will all get through this. Sometimes we just need permission to chill, focus on what needs to be done, and also allow ourselves to not be perfect in a time like this.
So turn off the news, go for a walk, eat your veggies, laugh a little then get down to business.
If you want more daily guidance through this crazy time we are in, look no further than my online group. This will be fully run through my online mobile training app, with daily tasks, goals, workouts, and affirmations to help guide you through however long this lasts.
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Stay healthy my friends,