Episode 108: 5th Wave of the Pandemic Survival Kit: How to Reduce Stress and Anxiety When You Don’t Have Any Time
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In this episode, Dr. Lisa and Dr. Toni review simple yet effective ways to manage your stress and anxiety, especially when there is still so much uncertainty around the latest wave of the pandemic. If you’re feeling worried and overwhelmed dealing with unexpected school closures and online learning, listen in to learn how to support your mental, physical and emotional health during this challenging time.
In this episode, we cover the importance of:
- Lowering your expectations
- Use the “good enough” mantra to help you get through
- Get clear on your non-negotiables or deal breakers
- Have a “not now” list
- Celebrating your successes with a “Ta-da” list, not matter how small it is
- Getting outside daily
- Making the mundane fun by injecting play and fun into your day with your kids
- pairing up activities – dance and sing along with your kids’ favourite movie
- Prioritizing and planning one thing you enjoy doing each day, even if it is for 5 minutes at the end of the day
- Getting the kids involved with age appropriate chores around the home like sweeping and cleaning up, making beds, emptying dishwasher, fold laundry, putting groceries away
- Quick nutrition hacks like hard boiled eggs, 30 second smoothie bowl (mix protein powder with yogurt and berries), buying whole roasted chicken, buy frozen veggies and fruit, make things in bulk, getting meal delivery
- Deep breathing throughout the day to increase your ability to be calm and mindful
- Pair with activities like doing dishes, washing hands, sitting in meeting
- Activating your vagus nerve with humming, singing and gargling
- Using essential oils to support calm and stress reduction
- in bath with epsom salt, back of tub during shower, on tissue or diffuser: lavender, citrus like orange, lemon and grapefruit, peppermint, Easy air, Serenity
- Enjoying a cup of relaxing tea
- tulsi and lavender, chamomile, lemon balm, kava, ginger
- Completing the stress cycle with releasing emotion
- Cry it out to your favourite song or sad movie
- Moving your body, even if it’s jumping jacks or punching a pillow
- Laughter
- Hugging for at least 20 seconds
- For more info, see this episode of Brene Brown’s Podcast with Emily and Amelia Nagoski and this episode of the Ten Percent Happier Podcast.
- Talking to your kids about feeling different emotions and how to deal with them
- For more info, see Episode 77 and Amen Kaur’s book Dealing With My Feelings at amenkaurbooks.com
- Setting yourself up for a good sleep with relaxing bedtime activities:
- Meditation to sit with your feelings without judgement
- RAIN guided meditation with Tara Brach
- Gratitude practice or journal
- Journal for brain dump to get out your worries and things to do list
- Meditation to sit with your feelings without judgement
Today’s Mama Must Have:
Dr. Lisa is a big fan of dry shampoo to get away with washing her hair less frequently.
Dr. Toni loves the Beatles documentary Get Back on Disney+ featuring some fitting songs like I’ve Got a Feeling I’ve Got A Feeling – The Beatles Rooftop performance in 1969 #ivegotafeeling #getback #thebeatles and Let It Be – The Beatles – Let It Be (Official Music Video)
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Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
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