Mine too, boo…mine too!
Like many, I started this quarantine with the lofty ambition of completing numerous projects I’ve been putting off for years with the excuse “I just don’t have the time.” Well here it is…here’s all that time I’ve been complaining about not having! What have I done with it, you ask?!
Well I can tell you with confidence that all three seasons of HBO’s WestWorld are incredible, Meryl Streep’s scream (alone) in Big Little Lies deserves an EGOT, Dead To Me season 2 is wild, at least the first 6 seasons of America’s Next Top Model are very problematic…I could go on, but you get the point. I’ve binge watched an assload of TV. I’ve also affirmed my love for such indulgences as playing Xbox for hours on end, justifying online shopping for shit I don’t need, and eating Nutella by the spoonful. I’ve gained hand cramps, a house full of instruments and plants, and at least 15 pounds…though I don’t have a scale, so I don’t know for sure. Life seems a bit out of control at the moment.
Fortunately two things I knew I had to prioritize during this indefinite time at home were my mental and physical health. Regardless of how “productive” or not I am, and how forgiving of that (or not) I am, maintaining an overall sense of clarity and wellness has been integral to managing my stress level, and my ability to interact with others from a place of groundedness and compassion. I’m certainly not perfect at either of those things. This is an ongoing process, and I’m still working at it as often as I meaningfully can. And yes, I’ve gotten down with the thickness…I’m sure I’m not alone there. It sucks, but it is to be expected when your world is flipped upside down and you’re suddenly stuck at home 24/7. I usually call bullshit on most excuses people come up with, but this is a legitimate one for all of us. This situation can be quite depressing. It is nearly impossible for any of us to get as much activity as we were before, so be kind to yourself.
All that being said I would like to share some things that I’ve found useful in creating some sense of regularity and structure in this otherwise uncertain time. As in any case mental and physical health modalities are not one-size-fits-all, and what feels great to some may not work well for others. Experiment, try new things, keep what works for you, and ditch the rest.
- Meditation – I start and end every day with a meditation. I personally prefer a short guided meditation in the morning before I get out of bed–15 minutes or less. It feels good to ground myself and get centered first thing…to at least start the day by holding that space for myself. In the evenings before bed I will usually listen to some soothing sound healing music and do breath work until I fall asleep. On really great days I will do a seated meditation midday, as a moment to more intentionally turn inward in a more alert/awake state. I do these when I feel like I need it and have the mental fortitude to sit with myself compassionately. My practice is still growing and evolving, but it helps immeasurably nonetheless. If this is something that appeals to you, I’d suggest approaching it with the intention of holding space for yourself regardless of what comes up and exercising self compassion, rather than trying to “shut your brain off”. You’ve gotta get through the muck to find the beautiful little peaceful lotus flower in your mind. Don’t try to rush or force it…just let it happen. I know it sounds cliché, but you’ll know when you know. Insight Timer has tons of great free content.
- Gratitude Journal – Every morning, post meditation, I write down three things I am grateful for (usually what comes to mind first). Some days they’re really sweet and profound, other days they’re very simple. The point is to really allow yourself to feel as much of that gratitude as possible, and it also helps to prime your awareness to look for other things throughout the day to be grateful for. Three is a great start. If you can think of more, the more the merrier…literally! Within the app I use for gratitude journalling–5 Minute Journal–I also set intentions for three things I’d like to accomplish each day, and write an affirmation statement. These practices are all about cultivating awareness and gratitude for what you have, positive intention for how to move forward, and self love.
- Nutrition – Though I’ve already professed my love for Nutella (and sweets in general), I still find it important to keep a fairly balanced diet and avoid processed foods as much as possible. I have never been a big proponent of all-or-nothing diets. We all have cravings…the key is moderation (something our culture struggles with a ton). I generally cook the majority of the meals that I consume. I still meal prep so that I do not have to cook every day if I don’t want to, and try to commit to eating what I’ve prepared and know is good for me before resorting to ordering out or eating something that I can’t really honestly justify and feel good about. A lot of us have shame and guilt issues around food, and I certainly don’t want to minimize that…I see you, I hear you, and I’m here for you. This is a pandoras box of a topic that deserves unpacking in its own thread. If you want to keep a closer eye on what you’re consuming and like a visual aid, MyFitnessPal is my go-to.
- Exercise – Yo, bodyweight exercises can be hard AF when you’re used to throwing dumbbells around. With all this sedentary cooped up living lately it feels like a lot some days just to muster up the energy or enthusiasm to do a workout, but I always feel better after. After my morning meditation and breakfast (hello coffee), I work out anywhere from 45-90 minutes depending on how I’m feeling in my body that day and what I know I can handle. All I have at home is a small assortment of resistance bands, a yoga mat, and a jump rope, none of which are needed to get a good workout in. There is plenty of scientific data available to prove that exercise promotes the release of feel good endorphins in the brain, and has a residual mood boosting effect for an extended period post workout. Plus everyone deserves to feel like a snack! It can be a challenge, but exercise doesn’t have to be a punishment for where you think you’ve failed. It can be a celebration of what you CAN do, and a gift to yourself in that you’re stacking the deck in your favor to genuinely feel good from the inside out.
- In addition to prioritizing my mental and physical health I find it important to make time for other activities that I find fulfilling…taking care of my plants, reading, music, drawing, things that creatively energize me. I give myself a goal of doing each of these things a couple times a week just to keep the juices flowing.
As a best practice, try not to fall into the habit of shaming yourself if or when you don’t follow through on an intended behavior. This situation presents unique challenges for all of us. Take a look at where you’ve misstepped and compassionately ask yourself if the goal needs adjusting, and what would feel better. Then try again. Again I can only speak to my experience, and what I know has been working for my clients. Having a daily structure to work around has helped me to feel more sane and in control of my own life.
If you found any of this information useful, feel free to share. If you’d like to me talk more on any specific subject, please reach out.
Be well. 🙂
Steingruby Yoga & Fitness LLC 