Yoga for Mental Health and Stress Resilience

Yoga isn’t just a “fitness trend.” There is so much data to support yoga as treatment for mental illness, trauma, and stress management.

In this episode, yoga instructor Luci Davis shares her love of yoga in a practical, helpful way! Download here or listen wherever you get podcasts.

Luci is the founder of “Pajama Yoga with Luci.” She began practicing yoga in 2006 following surgery and treatment for thyroid cancer. She believes yoga was integral to her recovery physically, mentally, and emotionally. Her motto is “practice with the body you have today.”

Continue reading “Yoga for Mental Health and Stress Resilience”

Wired but Tired: Adrenal Burnout and What to Do to Restore Your Body

What many women consider normal for their health is nowhere near optimal. Feeling exhausted, worn down, moody, and imbalanced is a sign your body needs help.

In this episode, Kelsey Jack, a Functional Nutritional Therapy Practitioner, shares the serious affects of stressed adrenals and the interplay in female health.

Download here or find wherever you get podcasts.

Key Topics:

  • Kelsey’s story of hitting rock bottom and finding solutions to tackle the root
  • The book that changed the trajectory of her health
  • The role adrenals and cortisol play in health
  • Underlying factors that hurt adrenal health
  • How to take care of adrenals and the blood sugar balance (hint: you probably aren’t eating enough)
  • Best nutrition practices to know if we’re eating enough to restore adrenal health
  • How to listen to your intuition and advocate for your health

Learn more about Kelsey at whollywell.health and the Wholly Well podcast.

Sponsors:

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It’s Time to Befriend Your Body

“Self-regulation depends on having a friendly relationship with your body.” 

– Dr. Bessel Van Der Kolk, The Body Keeps the Score.

You can work with your body or against it. You can force it into eating patterns that don’t work for you and your natural hunger cues, or you can ignore your body’s core needs completely and have a food free-for-all, contributing to poor sleep, mood issues, and blood sugar roller coasters.

Whether you are deep into restriction and diet culture or on the “screw-it-all, I don’t care” train, your body is still fighting for you, looking for balance.

Your body needs to feel safe in order to keep functioning in a healthy way. Chronic stress, intense exercise, yo-yo dieting, busy schedules, constant phone alerts, and an inability to deal with unpleasant emotions will take a toll on your physical well-being. The fear center in your brain, primed for your survival, doesn’t know if you’re running from an invading army in 1406, or if you’re just living the typical overstressed lifestyle of the 21st century.

When you befriend your body and learn healthy emotional regulation, and you will see your mental health improve as well. It’s allll connected.

Here are some of my favorite ways to befriend your body:

  1. Lay off the intense exercise. I know, I know. Cardio is addictive and also feels productive. Getting your heart rate up so high you can barely hear yourself think is comforting for many of us wanting to escape real life anxiety. BUT. It is still a stressor, on top of dozens of other stressors. Depending on what kinds of signals your body is sending you, it may be time to re-evaluate your chronic cardio habits.
  2. Do a body scan and check in with yourself. This is the opposite of cardio, and I promise, it’s way harder than running 6 miles. Lay in a quiet place and close your eyes. Breathe deeply, flooding your body with oxygen. Start scanning down your body, checking in with various body parts as you go. Where are you feeling tension? Where are you feeling pain or discomfort? Breathe into it, and lean into the stillness, connecting with your body. This isn’t easy, and it may be helpful to download a meditation app or try restorative yoga if you need assistance with this.
  3. Schedule intentional down time. Whether you’re taking yourself out to lunch or dinner (without being on your phone), or you’re planning a morning to be lazy and lay around the house, plan it ahead of time, proactively. I like to set aside one day on the weekend for reading time, and by reading time, I’m talking about fiction, not the usual health/educational books I devour during the week. Taking time to remove yourself from the constant GOING will help you find balance in your nervous system.
  4. Stay off social media. This really causes a flare-up of those “I’m not good enough” thoughts. It’s hard to be present and at home in your own body and life, when you’re constantly surrounded by what everyone else’s lives (and bodies) look like. Plus, I don’t know about you, but I feel so much more anxiety when I’m regularly scrolling on Facebook or Instagram. It inspires the opposite of gratitude in me, and causes me to feel unsettled and annoyed, which flows into every aspect of my relationship with myself and others I care about.
  5. Make a nourishing meal at home – and eat it slowly. Food tells your body you’re safe. Period. Rushing through the drive through or mealtime may be a survival necessity at times, but it’s sending powerful messaging to your body. Eating nutrient-poor and quickly consumed foods tells our body we are stressed and that our body isn’t safe. Depriving ourselves of calories (energy) via dieting also sends unsafe messages to the body. Planning for a meal rich with nutrients and colors, food that may take a bit of chopping and prepping, prepares your body for digestion from the moment you start. I’ve found that while I often dread getting those first veggies chopped, once I’m doing it, I find it can take on almost a meditative state for me. Signing up for a meal kit delivery is a great way to provide intentional nourishment. (Note: Green Chef is one of my favorites, and by going here and using the code spark100 you can get $100 off and enjoy free shipping.)
  6. Start re-training your brain to take the negative thoughts captive. Your negative thoughts are toxic, and they send powerful chemical messages through every cell of your body. When you talk negatively to yourself about your life situation, your body, your food choices, the state of the world, etc – you are sending a cascade of stressful messages to your body. Unfortunately, negative thoughts are addictive because they are so familiar to our brains. It’s like Stockholm Syndrome of the mind. It’s important to find tools to break away from those habitual thoughts. Having a regular practice of gratitude, journaling often, practicing mindfulness and meditation, developing mantras or reminding yourself of verses or Scriptural truths are all ways to start retraining your brain away from the the negative. My recent podcast episode with Dr. Caroline Leaf also provides some helpful tools.

Taking time to slow down and be present, in the body you’re in, with whatever state of mind you have, will make a huge impact on your body’s intuitive need to regain homeostasis. It’s okay if you have built up coping mechanisms of constant activity and commitment. Those behaviors were probably really helpful at one point. But over time, your body will likely get worn down and need some new tools for long-term support… tools that will make you more resilient to stressors in the long run.

Your body sends you signals every day. Are you listening?

I have multiple opportunities for one-on-one coaching, as well as group sessions. Message me if you’re struggling. I’m here to listen and support you on your journey to wholeness!

How to Regulate Your Brain, Reduce Stress, and Get the Best Sleep Ever

Jim Poole is the Founder of of NuCalm, the world’s only patented neuroscience technology clinically proven to resolve stress and improve sleep quality without drugs.

In this episode, we break down the history of NuCalm and the software built by a quantum physicist, and how NuCalm is unlike any other tool out there. Download here or listen wherever you get podcasts!

Key Topics:

  • Background on the central nervous system and autonomic nervous system in regulating the brain
  • What our fear brain does to our logic brain – How the brain and body communicate
  • The method behind NuCalm
  • Types of brain waves
  • How brain cells affect mitochondria
  • What time of day to use NuCalm
  • How 20 minutes of NuCalm is equivalent to two hours of restorative sleep
  • The music used and the way it improves the vibration and stress response
  • How to get started with NuCalm

This interview is jam-packed with good information!

To learn more about how to access NuCalm for yourself, head to nucalm.com.

This episode is sponsored by Sleep Number. Introducing the new Sleep Number 360 p5 smart bed. Queen now only $1,799. Only at Sleep Number stores or sleepnumber.com/wholeness