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I had an experience recently where I was triggered by fear. I've worked a lot on my mindset over the past 3.5 years and I am grateful to say that anxiety and fear are no longer present in my daily life.
But, turns out I am not immune to fear.
This pandemic has stretched me, like I am sure it has you, to my limits. And I have to "do the work" DAILY to stay in check.
The work means staying calm and centred with meditation, journalling to stay connected with my thoughts and moving my body getting fresh air to release tension and stress and anxiety.
Even when you do the work you can still slip up - I guess I am human!
And I was triggered by fear after a simple trip to the supermarket with my son.
It was not a huge traumatic event, there was no "incident" involving a masked robber or ANYTHING that anyone else would have noticed.
In fact to be honest the entire ordeal was happening IN MY MIND.
And that my friends, is how anxiety works.
My fear was triggered from something I saw in aisle 1 and then how I perceived MYSELF to be unprepared to be at the supermarket with my 7 year old son (who btw cannot keep his hands out of his MOUTH!!!).
The loop of fearful thoughts started spiraling and in a split second I felt like a crazy woman. I reacted in curt words and anxious panic trying to flee.
My anxiety may look different to yours, it comes out in a angry irrational burst, often yelling, or demanding of the people around me. It feels like I can't control anything, so I need to push, manage and control the people around me. It feels like time is on fast forward and can't stop it.
Thankfully, I now understand my anxiety and I know when my fear has been triggered.
I typically can see it on the face of the person I am directing orders at (eeeek!), and I can feel the stress hormones in my body making me want to fight or flight (double eeeek!). My husband is also good and recognizing the patterns and calmly and kindly asking me to "check myself"!
I was then able to move through the fear using 2 simple techniques that you can use too:
1. BREATHING TECHNIQUE TO CALM MY RACING THOUGHTS
2. REPEATING TO MYSELF AFFIRMING WORDS
Watch my video below to hear the full story and learn about the 2 simple tools I used in more detail to apply to your life.
This is exactly how I worked through it - and I offer guidance to you so that if you find yourself in a similar situation at any point during COVID-19. - you'll have the tools too!
I share this story with you to let you know that if you've been gripped by fear during this crisis, you are absolutely not alone. It happens to the best of us. And if you watch the Mel Robbins video below, you'll see that it even happens to the most famous of us too!
The key is understanding how YOUR anxiety and fear triggers, and having the tools in your "knowledge box" to work through it.
If you want to know more about your anxiety and how to release it I run a short 2 session program that will help you get clarity and feel supported.
FREEDOM FROM ANXIETY - 2 Session Short Program
Take care & wishing you well this week :) - JB
OTHER RESOURCES FOR MOVING THROUGH TRIGGERED EMOTIONS
Pro.M.Emo - Calm Liquid Drops
A natural remedy I have fallen in love with this month - and I have been using daily while home schooling (lol)!
Pro.m.emo has a range of drop dose essences to support you to process your emotions, when mild or severe emotional disturbances come up. They may assist with mood, and processing feelings such as fear, sadness, loneliness, emotional stress, anger, worry, etc. You place 3-5 drops under your tongue and the emotions shift - I'm not joking! They are OK for children too! #madeinmelbourne
LEARN MORE HERE
Positive Energy Meditation to lift your spirit during difficult times. From Gabrielle Bernstein's You Tube Channel where she has a host of resources and videos to help release fear during COVID-19.
I have had this 5 minute meditation on repeat this week. Helps to lift the mood and get my mindset back in balance. ENJOY! - JB
"It’s the first anxiety attack I’ve had in more than six years. I filmed this as I was working through it. I wanted to tell you about what I was feeling and what I did to work through it. The advice worked for me. The anxiety disappeared almost immediately. Since then I feel grounded and in control. This moment is a roller coaster. There will be good days and bad days. Learning how to face uncomfortable moments is one of the most powerful skills you can learn."
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If you are anything like me... some nights sleep has been hard to come by this past month since our world got turned upside down. It's either taken me hours to get to sleep, or I've had that dreaded 3am wakeup tossing and turning as my thoughts churn.
Some sleepless mornings have been more productive than others. I've actually come up with some good content and blog ideas! (lol)
I can almost handle a 5am wake up if it's an idea that's worth it! But, I am no good with multiple nights of broken sleep. I know some people (like my husband) can thrive on little sleep, what about you?
I am NOT one of those people. I need 8 hours to function. The baby years were the HARDEST for me. My lack of sleep typically means get ready... a cold or something else is coming!
WHY IS SLEEP SO IMPORTANT ANYWAY?
BUT, WHY CANT I SLEEP WHEN I'M SO EXHAUSTED?
What I've had to learn to do over the years is pretty simple - there are a few key things you can do during the day to help you get better, deeper, more nourishing sleep at night.
Now, I actually set up my DAY for a GOOD NIGHTS SLEEP.
What I realised recently was that none of the SELF-ISO environment we are living in right now is helping our sleep patterns because most of us are...
So, if your sleep has been “off” lately then check out my latest video.
I share some simple tips to help you find better sleep! Little things that I do during the day and in the evening to help me find sleep easier and get a better quality of sleep.
And I am totally sending you love and good energy if you are in the thick of the no-sleep fog!
Take care, Janel
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I've spoken to a lot of women who are absolutely exhausted. And actually, I am too...
From navigating our way through the uncertainty of information, from sleepless nights of worry, from having to adapt to new work / child care / home school arrangements. It is no wonder we feel exhausted with so much change!
We are still juggling LIFE, but our life has been compacted down to four walls and a daily walk! To stay healthy and remain safe we are being forced to find a "new normal".
Those lucky enough to still have work are extremely grateful, but are telling me they feel more drained from this new "work from home" environment than ever before!
Why is that? Isn't home where we love to be?
Well, not everyone.
My clients are telling me they are actually missing getting up and getting dressed for work. Missing having somewhere to rush to, driving to work and stopping at their favourite coffee shop. Morning chats with people in the office.
Are you too?
I went for a drive the other day to the post office. I was so excited to get out of the house going for a drive it reminded me of how excited my dog gets when she gets to hang her head out the window on car rides! (LOL!).
I guess the biggest take away from this whole experience is that the little things matter. Those simple daily activities we take for granted.
The truth is humans thrive on routine.
When we wake up and it's ground-hog day and our only plan for the day is to move from our bed, to the kitchen, then to the couch... this actually drains our energy. We aren't using our brain, we aren't motivated or setting ourselves up for productivity.
1) Right now the best thing you can do for your mental health and your energy is to get into some sort of routine.
For me, my morning routine is my saving grace (10mins each = meditation, journalling, yoga). Up before anyone else in the house is awake. 30 minutes of me time.
You have to find what works best for you.
A pocket of time to set yourself up for a good day. A morning walk, reading a chapter of an inspiring book or maybe you drink some warm water with lemon? (I would not recommend as part of your routine you watch the news or pick up your phone to scroll social media! lol)
THEN, you begin your day :)
2) Book in a couple things (activities, chats with friends, online fitness classes) EACH WEEK s o that you have SOMETHING to look forward to! Something for yourself, an activity that is JUST FOR YOU.
I recently booked in a weekly morning meditation class, and a yoga class. Both are online and with teachers that I love. Both fill my cup with joy at the prospect of seeing this people each week. The cost was minimal, they are also so happy to have work. I've committed to 4 weeks at a time. The benefit of knowing I have "somewhere to be" for me has been is HUGE!
3) If you are still blessed to be working, but are struggling with the new "work from home" scenario then today I am going to share 7 tips to help you recoup some of your energy.
Watch here (or click below)
I hope you find a couple ideas to help you recoup some of your energy!
Stay healthy + take care
YOU MAY ALSO FIND THESE VIDEOS HELPFUL
Dr Denise Furness, PhD
General advice from my favourite Scientist
and Nutritional Genomist
WHAT IS CORONA VIRUS?
GENERAL ADVICE FOR HEALTH DURING COVID-19
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A lot of people were battling in 2019, it felt like... "how could it ever get any worse that this?". People I spoke with lived in hope that the dawn of a new decade would be a fresh start, and exactly what was needed...
And yet, the first quarter of 2020 totally blind-sided all of us.
First, the bush-fire crisis and now the spread of COVID-19 has left us grasping for answers. What the hell?
Our will is being tested as we look our deepest fears directly in the eye and are being asked to put on a show of courage and strength like never seen before.
I've seen humanity come together in one breath to help raise funds for our hard hit communities, and then shattered and divided apart over the simple necessity of Toilet Paper, in the next breath.
Sadly, I've seen more relationships falter in the first 3 months of 2020 than in the last 10 years. Stress and anxiety is at an all time high as WE ALL grapple with uncertainty.
Why is this happening? What does it all mean? Will we be ok? How will we get through this?
I don't own a crystal ball, but I can tell you I am almost certain that nothing will ever be the same... and I think you feel it too.
Life will change, because that is how evolution works.
The way we live, and work, and school has already had to shift, adapt, pivot. You will change through this experience. We all will. But, change in my view of the world.... isn't always such a bad thing.
It is 100% how you ride the wave of change that will determine your experience.
“The only constant in life is change”- Heraclitus
Yes, this moment in time is NOT pleasant. And I repeat NOT.
I am exhausted (like I am sure you are too) juggling the external world changes, finding ways to still work while keeping my son entertained. If you've lost work no doubt the added financial stress and limited opportunities now feel overwhelming too. With that ever constant nagging at the back of my mind - do we have enough toilet paper, and food??
We would all just love to know - how long is this thing going to go on for? Because then, we could make a plan right? We could map out the future.
The lack of control of the outcome, is what gives us that anxious feeling. Nothing is for certain. So, how am I working to calm the waters of my mind?
I am focusing on the 10 things I've worked out that I can control:
I hope these ideas help you find some clarity in uncertain times too.
Take care of yourselves and your loved ones!