Tis The Season To Feel Jolly…..But What If You Don’t?
T’was the weeks before Christmas and all through the house, anxiety was brewing, seeding even more doubts.
The stockings weren’t hung and the cupboards were bare, little hope of a Christmas filled with good cheer.
The emails were mounting, the stress levels too. All this work by Christmas, whatever are we to do?!
This time of year is meant to be a time of joy and connection, but oftentimes it is a source of stress, anxiety, loneliness, grief and disappointment.
High expectations coupled with limited time and resources, trying to please everyone else's needs and neglecting our own can be part of the problem.
Re-orientating to some of the tools Yoga offers can help ease the strain.
MOUNTING STRESS OR ANXIETY - Practice Pranayama
Your breath is the fastest way to influence your autonomic nervous system. By slowing down your exhale or bringing mindfulness to the breath you can ignite a parasympathetic nervous system response, which can bring back homeostasis.
When you feel the tension and anxiety rise:-
Pause and notice your breath. Notice how it feels, notice the texture and quality of it.
Start to lengthen your exhale. Once you are paying attention to the breath you can then start to add some control (pranayama). Aim to inhale 4 counts and exhale 8 counts. (Vishama Vritti) If possible add a pause at the top of the inhale. Aim for 10 rounds.
Humming - (Bhramari breath) Hum for the full length of your exhale. It has a very calming effect on the nervous system and influences the vagus nerve. Aim for 10-20 rounds.
Box Breathing (Sama vritti) Inhale 4, hold 4, exhale 4, hold 4. The pauses help to increase nitric oxide production further influencing the vagus nerve and decreasing blood pressure.
Try this 5 min reset whenever you feel stressed or check out my online breathing course for more information on the breath and practices to help stimulate the vagus nerve.
SAY NO - PRACTICE SATYA
Satya (truthfulness) is one of the Yamas, the ethical principles of Yoga.
At this time of year we can feel ourselves pulled in all directions. Invitations to social events, family obligations, finishing work or being asked to step in for others whilst they are away.
This is where staying true to yourself and saying NO can be helpful.
It is ok to say no, to respect your time, boundaries and energy. Saying NO ensures you are not giving from an empty cup.
LET GO OF THE ‘SHOULDS’ - APARIGRAHA
Aparigraha (letting go) is another one of the Yamas.
We get bombarded with shoulds at this time of year:-
I should go and do XYZ
I should be going to XYZ
I should look like XYZ
I should should should
Stop shoulding on yourself.
Aparigraha goes hand in hand with Satya. If you let go of the people pleaser in you and the feeling that you might be letting someone down if you say no, you can learn to say no without feeling bad or like you should have said yes.
Let go of the constant need to be doing and allow yourself time to rest and replenish. To just be. It is so important for our nervous systems to rest. Spending time just being allows us to tap into our innate capacity for healing.
I have reopened PERMISSION TO REST so that you can use these practices to give yourself some time out during these next few weeks. It's FREE so what have you got to lose?
TAKE TIME OUT FOR YOU - AHIMSA
Ahimsa means non-harming or self compassion.
Cultivate compassion and kindness for yourself and give yourself time to recharge. At this time of year we can give energy out lots - socialising, over working, preparing for xmas celebrations. Give yourself the opportunity to turn in as well. Self Care is not selfish.
Practice Yoga Nidra or Restorative, spend time out in nature just being, or meditate. Something that enables you to hit pause and replenish your energy.
Many studies are showing the benefits of Yoga Nidra, or NSDR during the day. Check out this podcast for more information or check out my HIT PAUSE resource with restorative practices, meditations and Yoga Nidras to help you replenish. It is also FREE!
PRACTICE GRATITUDE - SANTOSHA
Santosha means Contentment.
Happiness doesn't lie in finding what’s missing but in finding what is present - Tara Brach
When we take time out to be grateful for what we already have we not only create more joy but also realise that we have enough. There is not that pressure or necessity to keep up with the Jones’ to have more or be more.
Studies have shown practicing gratitude daily can shift us out of anxiety and depression as it changes the filter with which we view the world. It creates a glitch in our prediction of the world allowing us to create a new reality. Check out this podcast for more on this.
Spend a few moments each morning or before you go to bed at night recounting the things you are grateful for. Share this with your loved ones or keep it in a journal so that you can keep coming back to it.
I am constantly reminded of how incredible and miraculous life is on this planet and how glorious it is in all of its many forms. That makes me grateful every single day!
DON’T OVERDO IT - Brahmacharya
Bramacharaya = non excess
At this time of year it can be tempting to overdo everything. Whether that is working too much to meet a deadline, excessive spending, drinking and eating too much, or even over-socialising, we can often start to feel sluggish, irritable, anxious and stressed.
Drinking can increase anxiety levels, maybe drink less or switch to non-alcoholic varieties so that you are not adding fuel to the fire. I found this podcast very helpful for learning how drinking can affect your mood, sleep and stress levels.
Increased sugary foods can also leave us feeling sluggish or inflamed, and affect dopamine levels so try to find balance.
Practicing mindfulness or taking some mindful breaths before eating can stop help with overeating and also leave us feeling more satiated.
Think about what you are buying. Perhaps consider options that are sustainable, or giving to charity. This is another way we can practice brahmacharya, aparigraha, santosha, and ahimsa all at once.
Some of the charities I will be donating to as gifts this year are:-
Orange Sky - providing showers, laundry and conversation to the homeless.
Shine - helping women and children get out of domestic violence situations.
Trees that count - planting native trees in Aotearoa.
SPCA - looking out for all the abandoned and abused animals at this time.
Perhaps you would like to join me.
Wishing you all a very Merry Xmas and a Happy New Year.