02/02/2017
This is a bit longer than my usual posts. Stick with me for some basic tools for self care and surviving the intensity of the time we're in...
Over the last few weeks I have run the gamut of emotions in response to the election and it’s aftermath. I have held space for people sobbing in grief, frozen in fear, and fuming in rage. The common thread is that we are feeling so intensely because we care so deeply for our families, friends, communities, and for ourselves.
This has been said many times, but it is crucial we learn to take care of ourselves. Our reactions to each piece of news activates our nervous systems. We become overly agitated, finding it difficult to sit still and to focus or we get stuck and feel we can do nothing at all.
Here are some basic tools to help process emotions and the physical response to high stress. If you, like me, are feeling the intensity and are wanting to be of service right now, it may seem incredibly counter-intuitive to follow these tips. If this is the case, consider it more important than ever that you do follow them in order to calm your nervous system, keep your adrenals in balance, and to remain in a place you can respond from instead of becoming reactionary and overwhelmed. Burnout is a real thing and we may be in this for a long time.
1. Limit time following the news and social media. It takes all of my will power not to begin my day by reaching for my phone and checking the headlines, then heading to Facebook for the onslaught of political posts. I know that, if I do, I will start my day feeling drained and hopeless, or frenetic and unfocused. Each bit of new information gives a new jolt to our nervous system. We become completely fueled by nerves. We can lose hours reading responses to articles that leave us disheartened and stuck. It’s for the greater good and our own physical and emotional well-being that we limit what we take in and remain discerning. It’s my personal practice to start my day with a daily practice that brings me to my center and into my heart before launching in.
2. Eat healthy and drink lots of water. When everything feels urgent it’s so easy to forget our basic needs. When our body’s are running on nothing but steam we begin to lose energy and focus, we get short tempered, and we are unable to process or respond with care.
3. Choose practices that calm your nervous system in the moment when you’re activated. It’s completely natural to feel overwhelmed as we take all of this in. When it becomes too much for me I literally can feel my nerves buzzing while my thoughts are spinning. There are many tools that help to calm us. Here are 3:
• Shake out your body. Jump up and down. Yes, you might look silly. What I notice is that, when I’m feeling frenetic I can’t just sit down and meditate. I need to break up my thoughts and shake it all out. I need to meet my fast pace in order to slow myself down. I’ve tried dancing, jumping jacks, running in place, but what I know is that once I start moving my body takes over and let’s me know what’s needed.
• Exhale twice as long as you inhale. Once you’ve slowed down some focus on your breath. These long exhales are important because they send a message to your nervous system that you’re OK for right now, that you can relax. Take 10 breaths like this. If you get distracted or lose count, start over.
• Meditate on your heartbeat. Studies show that our ability to sense our own heartbeat correlates to better self-awareness, emotional intelligence, and feelings of possibility.
4. Have outlets to express your emotions. Emotions need to be acknowledged and accepted in order to release. We need to release our emotions so that we keep our energy up! Work with a therapist or coach. Talk to a friend who can listen and acknowledge you without intensifying the emotion or stirring things up more. Go to group events where there is space to emote. If you’re angry, a protest can be just the place where you can safely yell amongst your community. When you’re sad or afraid a spiritual group or gathering of like-minded folks can be just the place to acknowledge your pain and receive a little extra love.
5. Let yourself have fun! The famous revolutionary, Emma Goldman, once said: ‘If I can’t dance, it’s not my revolution.’ We are looking to create a world that is in harmony with people and the planet. To do that our revolution must be grounded in love and in joy. Laughter truly is one of the best medicines we have. So PLEASE let yourself have fun. Whatever that means for you. Dance, sing, gather with friends, be in nature, eat delicious food. This is our freedom.
6. Have a plan. Choose how you want to be involved. It’s easy to become overwhelmed with all of the possible ways we can contribute right now: phone calls to our congress people on so many issues, protests, joining specific campaigns. The truth is all of them are important and we can’t do all of it all the time.
Here is my commitment for now:
• I share and donate resources with activists and organizers on self-care so that we can continue for as long as this takes. This is my primary form of involvement.
• I get out to protests as I’m able.
• I make at least one call a day to my Congress people.
• I am beginning a gardening collective with friends and neighbors so that we are able to feed ourselves and care for each other.
For a more comprehensive daily practice that will help keep your nerves in check and your heart open, try out Powered By Heart: www.boomingacademy.com/poweredbyheart
