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The Importance of Saying NO

6/25/2015

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For most of my life I suffered with a big issue- I was a chronic people pleaser.  I did and said things just to go with the flow and tried really hard to help make other people's lives easier, even if it meant sacrificing my own.  This started with my first full time job out of high school, managing a retail store, and continued through most of my work life.  It would trickle every now and again into personal situations with family and friends.  I soon began to realize that a lot of my anxiety rooted from the belief that I could not let people down and that I had to be perfect with everything I did. When I began teaching yoga I often took classes just because they were offered to me, without once considering my schedule.  I took classes for very little pay and ones that had me running all over the place.  I took on private clients that lived over an hour away from me and taught most nights and weekends even though that was really the only time my husband and I had to spend together.  Needless to say I was stressed out... and burnt out.  And never once did I speak up about it.  

One of the biggest pieces of advice I give students, fellow teachers and clients now is that it is ok to say no.  It's that whole put your oxygen mask on first before assisting others idea. 

During these past few months, I've made tough decisions of giving up classes, holding off on workshops and saying no to opportunities that were great, but just didn't work for me at the time.  


It took a tremendous amount of stress off of me and helped me focus on the things that needed my immediate attention.  Stress and anxiety will never cease to exist, but with practice (and the words 'no thank you') we can control the amount we let into our lives. 
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Pick one thing this week that you can practice saying no thank you to.  Saying no to one thing, opens up the opportunity to say yes to something else.  


sat nam


xo, b 
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I officially interrupt this commercial break

6/24/2015

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Every now and again something will happen to us to make us heed our own advice and practice what we truly preach.  These past few months have been a testament to that for me.


In the past 6 months the husband and I have experienced a move, living in a construction zone, job and schedule changes and huge personal changes.  


While all of these things have been exciting and offered tremendous growth, I have definitely found myself overwhelmed.  I'm more of a "one thing at a time" type of girl and adjusting to so much change all at once has caused me to take a slight hiatus from my regularly scheduled programming.  


Things have finally began to slow down and I've become settled into my new routine.  The beginning of 2015 has been a whirlwind and to accommodate all of the craziness I needed to pull back from a lot of things... or seriously risk having a breakdown!  One of my skills has always been knowing my limits, and while not always easy to accept, I listen to my body and mind when it says enough is enough- I need a nap!


This time off has had me reflecting on what I tell my students all the time- Do What Works, Ditch What Doesn't.  That's always been my mantra and I encourage students to follow that philosophy.  What has worked for me the past few months was major downtime, rest, emotional reflection, growth and acceptance.  


At times I found myself completely overwhelmed and stressed out beyond belief.  Times like this require us to slow down and breathe.  And that's exactly what I did... even if it took me 6 months!


I'm looking forward to sharing a lot about my personal changes and growth!  And most of all, I'm looking forward to connecting again!  Now, back to our regularly scheduled programming...!


Have you ever found yourself in desperate need of a time out?  

SAT NAM,
xo b
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Resolution Revamp

1/20/2015

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Hey there, calm crusaders! 

How has your new year been? 

It feels like forever since I've been able to sit down and crack open my computer for some uninterrupted writing time!  I swear there was a thin layer of dust on my beloved laptop. oof.

Needless to say, the past few weeks have been an awesome swirl of holidays, traveling, new life adventures, workshop hosting, teaching and... well.. just being!  Finding time to sit still has been a challenge, but I'm working on it. 

I wanted to check in because this time of year just screams "new start" and "fresh beginnings" and "resolutions" - and usually I'm game.  But this year has been such a whirlwind I haven't even started to think about what I want out of this new year.  The husband and I have already started the process of acquiring and moving towards some major (and exciting!) life goals, so now I just have to really focus on my individual intentions.  

In my yoga classes, I've been sharing the idea of using this new year as an opportunity to ADD to our lives, rather than creating resolutions based on ridding ourselves of something or creating goals based on the fact that we're incomplete in some way. 

While I haven't figured out my 2015 intentions completely just yet, here are some I know I want to ADD to my life this year:


-non-negotiable morning meditation 
-dedicating one full hour a day to studying french 
-doing more cooking and making nourishing meals for myself (and the husband, of course!)

-making time to create

The create one is important to me.  Whether its writing, cooking, making playlists, coming up with yoga flows and themes or just trying out a new workout, I want to make that time happen. 

Before January comes to a close, take note if there's anything that you want to ADD to your life this year.  I guess my unintentional theme for 2015 is fulfillment. 


sat nam
xo, b

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Holistically Hot: Get Your ZZZs

10/30/2014

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Hey there, friends! 

Or I should say... Good morning!

Have you ever had trouble sleeping?  Normally i never do.  I'm kind of notorious for getting my required 6-8hrs a night.  I thrive on sleep and work my schedule around it.  I'm a believer in cat naps and shutting down early.  I've been known to go to bed by 7pm to be rested for early flights.  It's safe to say I'm a big fan of catching my ZZZs.  

Another reason I feel strongly about setting up a nighttime ritual and preparing yourself both mentally and physically for a full night of restful sleep is because it actually helps calm anxiety.  If I don't get enough sleep, I feel irritable and easily stressed.  I can actually feel the anxiety build in my body.  So yeah, it's a done deal for me- and I hope it's one for you too- however, for the past few nights I've been having trouble falling asleep and even more trouble staying asleep.  I do have an earlier start tomorrow and getting a good night's rest is already weighing heavy on my mind (see? i told you i'm kinda crazy about it!).  Thinking about not sleeping is causing me to be even more anxious so I'm preparing my nighttime ritual now so by tonight I'm calm, centered and ready for a solid night of uninterrupted and peaceful sleep.  

Here's my GP (game plan) to ensure I'm ready for a solid snooze-fest by tonight:

~ shut down all work/laptop/phone post-evening yoga 
~ quick tub soak with lavender scented epsom salts
~10 mins alternate nostril breathing in bed
~ eye mask
~ dark room 


There are so many things you can do to make sure you set yourself up for a good night's rest.  Here are some other things a nighttime ritual can include to make sure you wake up rested and energetic: 


~LAVENDER- light a scented candle, use a scented eye mask or dab some of the essential oil on your pulse points.  


~MEDITATE- even just 5 minutes before bed can help calm your mind and release physical stress 


~ YOGA- legs up the wall pose is one of the most relaxing and restorative poses you can do for yourself to re-center. Even better, take an evening restorative class if you can!  

~ WORKOUT- not neccessarily right before bed, but in the morning or afternoon. Any movement or moderate exercise will benefit you by eliminating extra energy that builds up in your body 


~ DITCH THE CAFF- quit caffeine as much as you can!  Need your morning cup? Ok, then swap out your afternoon fix for an herbal (caff free) tea. Try sparkling water with dinner instead of soda and curb your sweet tooth when it comes to dessert.  


~ CREATE THE ENVIRONMENT- something I thrive for in yoga is the right setting.  Music, lighting, flowing... it all completes the practice.  Your bedroom is the same deal.  Turn off the TV, close the curtains or put on an eye mask, try using a salt lamp to purify the air, keep it cool, use nice sheets... these things also come together to create the perfect accompaniment to a restful night's sleep. 


~ HAVE A NOTEBOOK BY YOUR BED- ok, this one seems a bit odd, i know.  BUT, I swear by it!  If stressful, anxious thoughts are keeping your mind spinning you'll never get to sleep.  Whatever is buzzing around your head, just write it down in the notebook.  Promise yourself that once you close the book on it, you close your mind to it.  It'll be there tomorrow.  You wrote all your stresses and To-Dos out so you won't forget them and you can deal with it all tomorrow .. once you're rested!


Sat Nam and Snoozes!
 XO, b




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Fear or Freedom?

10/10/2014

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Cold hard truth- sometimes it's easier to stay anxious than to face all the fears that come with it.

Anxiety can feel overwhelming and most people become used to living with it... But it's not truly living. When you give in to the anxiety and the fears all you're doing is surviving.

Want to start thriving instead? It's going to take work. Hard work. Work that is most definitely worth it. Work that, in the end, will give you back your life -

The way YOU want to live it.

But you have to get uncomfortable first. You'll have to step outside that little comfort zone you created in order to keep your anxiety away. When we create that protection it becomes easy for us to stay trapped under the disguise of staying safe. Don't let your anxiety shrink your existence.

Pick one thing today that scares you and go do it!

The more you conquer your fears, the more you tell your anxiety that it's not gonna have control over you forever.

Don't be afraid to live without anxiety.

Work towards your freedom.

sat nam💖

xo, b

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Tapping to Release Frustration

9/30/2014

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Have you ever felt so completely frustrated and angry that it literally ruined your whole day?  How about week?  Month?  Yeah, I hear ya!

This past weekend my frustration around something I've been dealing with for over a year reared it's ugly head.  Thankfully, I'm very close to eliminating this stress from my life, but almost monthly something will pop up with this situation and make me so incredibly aggravated that it ruins my day.  I get super cranky, I'm short with people, I view everything from a very defensive viewpoint...  and i hate it!  There could literally be nothing else wrong - everything could be amazing! - and this one situation flares up, causes me stress, causes immense frustration and I'm left pissed off and feeling like I'm hitting my head against the wall trying to take back control.  

Since this frustration lasted longer than I was happy with, I decided to take back control of the situation the only way I KNOW I can- my perception.  I have a choice every time something like this happens... I can stay angry or I can accept the issue, take whatever steps needed to rectify the issue and return to the present moment.  And that's just what I did yesterday.  And again today ;)

So if you find yourself aggravated or frustrated with something, try this EFT (Tapping) Practice to get yourself back to the present and way less stressed:


 

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SET UP STATEMENT:

(tapping the outer edge of your hand (karate chop) - doesn't matter if you tap on right side or left)

Even though I'm feeling frustrated with this situation, it's not permanent and I have the choice to stay present and not let it effect my emotions and experiences negatively (REPEAT 3 TIMES WHILE TAPPING HAND)

1) EYEBROW

I hate feeling so out of control. 

2) SIDE EYE

I am BEYOND frustrated with this situation and I feel so helpless 

3) UNDER EYE

I hate that my frustration carries over into other places of my life and makes me snap/short with people/defensive 

4) UNDER NOSE

I may need to deal with this situation right now, but I don't have to let it consume me. My negative energy feeds my stress and anxiety 


5) CHIN

I want this frustration and anger to fuel me to take steps to solve this issue. I can make progress in the right direction and take back control and feel empowered 

6) COLLARBONE

Just because I'm angry, doesn't mean I'm weak or helpless.  I acknowledge these feelings and I am ready to let them go.


7) UNDER ARM

I'm going to take all of these negative emotions and use them to serve me in a positive and productive way

8) CROWN OF HEAD

This situation frustrates me, makes me angry and causes me stress, but I have the POWER and ABILITY to NOT let it take control of me 

Flow through that Tapping practice as many times as you need!  As you can see, I began some positive statements in there to take it full circle, however if you need to just let it all out ( vent away!) then tap just on your frustrations for a few cycles until you are ready to use the positive statements.  If it doesn't feel right to 'let it go' in one Tapping, then tap until you get it all out... then begin this one.  Sometimes a tapping sesh needs to go into the deepest darkest places first before you can be ready to let go!

Get Tappin' 

Sat Nam

XO, b 

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Mini Mantra

9/11/2014

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Every day we have a choice.

We may not be able to control what's going on around us, but we can shift our perspective.

When we choose to face our fears, continue on our path and push past our boundaries, we are choosing to be strong. It won't always make things easy, but it WILL make us capable.

sat nam⭐️

XO, b

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Celebrate the Milestones

9/9/2014

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Hi friends!

I just got back from vacation and am still trying to get back into the swing of things!  Even though it was only a week, it always feels like I've been away forever when I return from a trip.  But I'm still happily refreshed and rejuvenated.  It's good for the soul to get away every once and awhile.  I speak to that a lot in my yoga classes- the idea of spending time on yourself in order to replenish.  It's so easy to give and give until we get depleted.  

The trip we took was a very special one because it's where we spent our honeymoon 7 years ago.  This was our third time back.  We're kind of addicted to this place!  But there's also another really important reason why I love this place.  Back when we first went was at the height of my anxiety.  Traveling, as I'm sure you can imagine, was a nightmare experience for me.  To get to this hotel is easily a couple of flights and then a 90+ minute cab ride.  When we first went I made myself so sick over this travel day that by the time we reached our hotel I was barely able to stand up straight without feeling incredibly ill.  That car ride was the scariest and most stressful part for me and I spent a good part of the trip dreading the ride back to the airport.  

I was also too anxious to try a lot of the activities that the resort had to offer... which left a lot of time where we just sat around the room or hung out by the beach.  I wasn't in the mind frame to take advantage of everything and it was a bummer.  

The amazing part is that I always remember those initial days each time we go back on this trip.  The flights and car ride don't seem scary anymore.  I am excited to try new things and explore different experiences.  I have so much more fun now.  I really appreciate the fact that I have these moments when I can remember how far I've actually come on my journey through anxiety.  

The path is one of the most important parts of the journey because there will be leaps of faiths and times where you step backwards.  There will be challenges and triumphs.  You'll face hurdles of all kinds and experience freedom.  Most importantly, you'll realize how truly strong you are.  

Think back about your journey thus far.  It doesn't matter if you're just taking the first steps or have been going through this for years.  Celebrate your victories and acknowledge them!  That cab ride is one of mine :)  I have a lot of them and I bet if you think about it, you have quite a few too!  

My refreshed soul is going to teach some yoga tonight and then go for a run.  My first official training run for my Disney Half Marathon in January.  <-- another milestone I plan on celebrating!  

sat nam

xo, b
















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Just a friendly little reminder...

7/29/2014

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Just in case you had any doubts...

sat nam

xo b

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Reducing Anxiety Through Foods

6/10/2014

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I am so thrilled to share a blog by Leslie Edsall of Trifecta Wellness.  She is a holistic health goddess and I had the pleasure of doing a workshop with her awhile ago focused on detoxing.  

Leslie is a wealth of knowledge when it comes to food and health and she so graciously is sharing with us today how to use food to help combat anxiety.  Food can be the cause of a lot of stress on our systems and it can also sometimes mimic anxious feelings.  Check it out below and see how your diet can play a role in your holistic healing! 

Managing Anxiety: Food & Mood Connection
While coping with anxiety can be difficult, making dietary changes can often ease the symptoms of anxiety. While diet alone cannot cure anxiety, healthy eating is one of the simplest ways to begin controlling anxiety and improving mood on a daily basis.

Hydrate, Hydrate, Hydrate
The body is made up of 65 – 70% water and every cell in the body needs water in order to function properly. The brain, heart, blood, joints, kidneys and energy systems are most effective when the body is well hydrated. Hydration also flushes our systems of excess waste and the toxins which lead to illness. 

Adding more water to your diet is one of the simplest things you can do to reduce stress. Many studies have found that dehydration affects as many as 25% of those with persistent stress and dehydration is known to cause increased anxiety. Drink up, your body and nervous system will thank you!

Crucial Foods to Avoid
Before we look at foods that help ease anxiety, it’s important is to minimize foods that contribute to anxiety. Examples of these foods include fried foods, stimulants like sugar and caffeine, and alcoholic beverages. 

Why do these foods cause increased anxiety? According to the Association for Comprehensive Neurotherapy, hypoglycemia has been linked to anxiety, and it is important to keep blood sugar steady to avoid symptoms. 

The concept is easy to understand if we look at the body in terms of regulating blood sugar levels. Every day, the main goal of the body is to be in homeostasis. For example, the body consistently and automatically regulates heart rate and body temperature, as well as eliminating toxins on a daily basis. When we are out of balance, heart rates increase or we might catch a fever from illness. The same holds true for blood sugar is it aims to be stable to maintain our energy levels. 

When we take in foods that spike our sugar levels (caffeine, sugar, chocolate, etc.) or take in drinks that drop our blood sugar levels (alcohol), mood is effected and our ability to cope with stress is greatly impacted. In addition, some of these foods also cause dehydration (coffee, caffeine, alcohol) which effects mood, blood sugar and energy levels. As this happens, it leads to lower blood sugar, further increasing anxiety and impacting the body’s ability to stabilize.

Tryptophan – A Calming Natural Chemical

Tryptophan can produce chemicals in the brain that encourage relaxation and boost mood. Tryptophan is found in bananas, peanut butter, turkey, cheese, nuts, sesame seeds, seaweed, oats and milk. Adding foods with tryptophan may ease symptoms of anxiety by allowing you to relax. 

Healthy Fats for a Healthy Mood

Omega-3’s - in the standard American diet there is a lack of healthy fats due to a societal fear of fats contributing to weight gain. In actuality, healthy fats are essential to a healthy brain, heart, joints and nervous system. A depletion of omega-3 fatty acids in the brain can be related to anxiety disorders, according to, "The Anxiety Book: Developing Strength in the Face of Fear."  Adding sources of omega-3’s such as fish, flaxseed and nuts can help ease symptoms of anxiety.

Almonds - Rich in vitamins B2 and E, both help boost the immune system during times of stress. Just a quarter cup of almonds each day does the trick. The University of Maryland Medical Center suggests adding a variety of B vitamins to your diet can help reduce anxiety.

Avocados - Avocados are also rich in stress-relieving B vitamins and high in monounsaturated fat and potassium, which help to lower blood pressure. 

Calming Whole Grains
Whole Grains can have a powerful effect on anxiety. Eating whole grains can boost serotonin levels, which leads to relaxation and can help ease feelings of anxiety. Whole grains also work to stabilize blood sugar levels, which can lead to improvements in anxiety symptoms. 

Studies have shown that true whole grains have several benefits because whole grains are: 

  • Rich in magnesium, protecting the nervous system
  • Contain tryptophan, a calming neurotransmitter
  • Working to stabilize blood sugar for homeostasis 
  • Slower to digest; the body will use them throughout the day for sustainable energy 
Examples of gluten-free whole grains include oats, quinoa, millet, buckwheat and kasha. If you have a gluten sensitivity, read the labels to ensure the grains are milled in a factory that is gluten-free in order to avoid cross contamination.

Get Your Greens On

Seaweed is a good alternative to whole grains for those that are gluten sensitive. Seaweed is not only rich in nutrients such as iodine, but it is also high in magnesium. Kelp and other seaweeds appear to be very high in tryptophan content as well. 

Spinach is packed with magnesium, the mineral that helps regulate cortisol levels and promote feelings of well being. A cup of spinach fills 40 percent of your daily quota of magnesium. Adding spinach to your morning smoothie or an egg dish will start your day off right. You can swap spinach for lettuce in a sandwich or add it to a salad at lunch. At dinner, steamed spinach takes about 3 minutes to prepare and it can be used as a side dish. A handful of leaves can also be added to soup or stews. 

Fruity Stress Busters

Blueberries are more than a delicious fruit because it is rich in vitamins an antioxidants that are beneficial for relieving stress. Just a handful of blueberries pack a powerful punch with the addition of vitamin C. When stressed, our bodies need vitamin C and antioxidants to repair and protect cells.


Peaches fall into this category as well because they have nutrients that appear to have a sedation (calming) effect.

Oranges - there's a reason orange juice is said to be part of breakfast because Vitamin C is known to lower blood pressure and the stress hormone, cortisol. 

Bring on the Protein

Protein Sources. According to the Association for Comprehensive Neurotherapy, increasing protein intake can help alleviate feelings of anxiety. The Association reports that hypoglycemia has been linked to anxiety, and it is important to keep blood sugar steady to avoid symptoms. Individuals suffering from anxiety can add sources of protein to their diet, including chicken, fish, lean beef and vegan sources such as nuts and legumes or beans.

Herbs to the Rescue
Maca Root is not exactly easy to find, but the powder can be added to several foods, smoothies and beverages. Maca be found in a variety of health food stores. It's believed that this root has more phytonutrients than nearly every type of fruit and vegetable, including magnesium and iron – two important nutrients for controlling anxiety. 

Herbal Teas - There are also herbal teas like kava, chamomile and passionflower that can be valuable for reducing anxiety.

Contributing Writer
Leslie Edsall loves to work with people to simplify the noise and develop healthier habits through nutrition, yoga and self care. She is a Certified Health Coach, Health Education Specialist and a Registered Yoga Teacher. Leslie offers a variety of online and in-person health coaching programs, teaches yoga, runs wellness workshops and leads wellness retreats, locally and internationally. To learn more about Leslie: www.trifectawellness.com 




I am already a huge fan of some of these foods and I can't wait to try the rest!  
For more info on Leslie, definitely check out her website!  

Sat Nam 
xo, b
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    Author

    I'm a formerly anxious chick that found my zen on the mat. I used yoga, pranayama and yogic philosophies to alleviate my debilitating anxiety and get my life back on track. Now, I spend my time teaching yoga, coaching others and helping people find a more peaceful path in life. 

    * The opinions expressed on this blog are solely my own and what personally worked for me. Always consult a physician before starting any new yoga or workout routine. 

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