We’re stressed. We’re tired. We’re managing. We’re dealing. And maybe we’re also a bit confused – “What day is it?” “Why does it feel like it’s 9 pm when it’s only 5:30 pm?” “I know I just had my phone where did I put it?” We’re all struggling and finding ways to cope can be taxing, especially when we’re already overwhelmed.
This past year not only tipped our scales but kicked it clear off the table… So how do we regain a semblance of balance?
We all have, or still are, experiencing the changes from the last year. My household has gone from a comfy two to a cozy four. If there’s anything that 2020 has taught me is that at any moment life can be the banana peel under your foot. Life is a series of moments and any one of them can shift seismically.
Everyone’s “shifts” are relative to their own circumstances. Mine feels grand and turbulent. What used to be routines, schedules, meetings, workouts, and overall structure is now pivoting, searching for purpose, waking up after sunrise - or not falling asleep until sunrise, scowling at my dust accumulating kettlebells, having fleeting priorities and goals, and strong talks to myself about showering on some days.
And since I have the larger task of home management and the affairs of others because I’m home 85% of the time, I hide in the bathroom for breaks…. And laugh because this is what my mom used to do. My scale is in pieces, sprawled all along the floor.
Yet here we are, nearly a year after the world completely shut down… it’s time to recalibrate.
Studies have shown that disasters and traumatic events hold affects of increased stress in communities (Brackbill et al., 2006; Garfin, Thompson, & Holman, 2018; Mills, Edmondson, & Park, 2007). Current research reveals that although we are no longer restricted by lockdowns, we will endure the prolonged effects of it.
This state of uncertainty and lifestyle change with stress are likely to have insidious long-term effects on our bodies, such as the increased risk of chronic diseases, mental health problems (Cohen, Janicki-Deverts, & Miller, 2007; Kuo et al., 2019; Wu, Chan, & Ma, 2005), impaired cognitive function (McEwen & Sapolsky, 1995), and reduced productivity (Kirsten,2010). What’s alarming is that as a nation, and more prevalently in underserved communities, we’ve already been ravaged by these health risks prior to the pandemic.
So, if I may, let’s get a little nerdy. During periods of stress, our bodies react in various ways. One of these ways, which give both positive and negative feedback, is free radicals (or free oxygen radicals). Many of us know free radicals as it relates or is opposite to antioxidants, which is correct. Diving a little deeper, one-way stress causes free radicals to proliferate is by a higher rate of oxygen intake and metabolic demands, creating greater physiological energy demands. Don’t let your eyes glaze over just yet, bare with me for a minute.
You may ask, “shouldn’t breathing help me to relax? Yes, but it’s the type of breathing that is the difference. Frequent, shorten, and/or restricted breaths raise your heart rate causing a heightened response, leading the way to a ‘Fight or Flight’ signal that releases corresponding hormone secretions such as cortisol and adrenaline. A pro-inflammatory response will also be activated (Kumar, Srivastava 2015). What can this physiologic spiral lead to? A compromised immune system, hypertension, type II diabetes, coronary heart disease, atherosclerosis, or neurogenerative diseases such as Parkinson’s or Alzheimer’s.
Greater workloads, longer work hours, fatigue, sleep deprivation, social isolation, food insecurity, financial uncertainty, or psychological trauma - all stressors.
We’re living through a seemingly burdensome period where acute stress can transition to chronic stress. Though acute stress can be beneficial to the body as it jumps in survival or defense mode, chronic stress can lead to suppression of the immune system.
Are you still with me?
Good… now let’s reset.
We may be in trying times, but we’re strong and our bodies are very resilient. Plus, our ancestors got us. Below are four steps, that I’ve made into a ritual for myself, to find success in each day. They will allow you to recharge your batteries, restore mental clarity, and put some pep back in your step!
First, I close my eyes, taking several deep diaphragmatic breaths.
The ones that expand my belly and fill the lungs. I hold for a second, then exhale just as deep and guttural. All those Vinyasa Yoga classes where I felt awkward breathing loudly - well… I get it now. Hear yourself bellow out and release all the tension held inside.
By tapping into this space, you allow yourself to center and slow your heart rate, becoming present in the moment.
Second, make a shortlist of attainable goals or tasks for the day aka S.M.A.R.T goals.
When work and personal life are combined under one roof, it’s an overwhelming challenge to juggle the two. S.M.A.R.T goals mean Specific, Measurable, Attainable, Realistic, Timely. This method promotes focus where you can gauge your progress and actively obtain results of the items listed in a timeframe you’ve set for the day.
It formulates structure and fosters a plan. Placing a checkmark next to completed tasks enables a positive feedback loop of accomplishment. Accomplishment leads to motivation. And motivation, specifically intrinsic motivation, improves productivity.
Third, hit the pause button. Yes, I know… I just told you to go out there and be productive!
But as creatures of habit, once a few items are checked off the list, we begin to add more. Without incorporating a designated break, we unknowingly place our minds and bodies into overdrive. Stop and create boundaries. Dedicate a cut-off point to cease work, place notifications on Do Not Disturb, tune out the noise, and make space solely for yourself (because honestly, hiding in the bathroom really isn’t the move). Take YOUR length of time, however long or short it may be. Read, engage in breathing exercises, move your body with stretching, take a walk outside, or perform a low-impact exercise routine. All these options stimulate neurons to fire in the brain, enable blood flow throughout the body, activate the parasympathetic nervous system, and keep free radicals at bay.
Fourth, positive affirmations.
When it’s time to hit ‘play’ again, have a renewed sense of self by believing in what you seek to manifest. Speak carefully and with intention. Tell yourself that your ability to conquer challenges are limitless. Claim that you are healthy in mind and spirit. Shout that you are full of grace and positive energy.
A quote stuck out to me the other day as I was reading, “Things are hard. I can do hard things. Then I do those hard things.” Though simply stated, it sums up what this past year has been to me. HARD AF. I’m also able to better appreciate moments that come with ease.
I’m here, WE ARE HERE, and still standing. Together, four steps at a time, we can thrive in the days ahead, keeping our stress down, our bodies healthy, knowing that we all can do hard things and seize the day.