Whenever we dip into the cold, dark winter months, there are chances of feeling a ‘seasonal dip’. A touch of anxiety, overwhelm, depression or a general offness. Sometimes we just can’t describe what is going on, it just feels more like surviving than thriving. I call these ‘blah days’. And the biggest factor behind this feeling is usually stress.
Any physical or psychological stimuli that disrupt homeostasis result in a stress response. Stress is a natural reaction to life experiences. But when we live in a persistent state of activation, sleep deprivation and long-term stress, our adrenal glands are forced to work overtime. Keeping up with the demands of such chronic emotional, physical and mental pressure puts the body into a perpetual state of ‘fight or flight’ mode. When this goes on for a long period of time, the adrenals cannot keep up with the body’s need for stress hormone production. We end up exhausting ourselves, and in the process, deplete our adrenals.
Let’s dive a little deeper into the body and the organ systems associated with stress – the kidneys and adrenal glands. In Traditional Chinese Medicine the kidneys are referred to as the ‘Storehouse of the Vital Essence’. Containing the storage of energy that is distributed throughout the entire body, mind and spirit. Energetically, the kidneys provide the driving qi and willpower needed to overcome obstacles, accomplish our goals and live in our full potential. A modern medicine perspective shows that the kidneys cleanse our blood, help balance our blood’s pH and regulate our blood pressure. They are truly multi-functional powerhouses of activity! And on top of that, are the adrenal glands. Literally sitting on top of the kidneys, these tiny glands produce the crucial hormones cortisol and adrenaline that regulate blood pressure, help control blood sugar, burn fat and react to stress.
Together the kidneys and adrenals are like our batteries. The way most humans are living today, with an imbalanced compulsion to always work, be active and drive forward, is misusing precious kidney energy and exhausting the adrenals. The stresses of daily life, emotional strain, overworking, overworrying, lack of sleep and lack of nourishment can completely deplete our batteries. And when this goes on for a longer period of time and our energy reserve is severely depleted, it often results in adrenal fatigue, depression or burn out. That’s why rest is so important. That’s why self-care and nourishment is vital. That’s why you need to take the opportunity to recharge your batteries. For the sake of your kidneys and adrenals, surrender to your body’s need to rest and recharge!
So how do we come back to feeling like ourselves?
Your mind and body are interconnected. Focusing on your physical health will promote mental well-being and help you recover from chronic stress. As we all know, quality movement, quality food and quality sleep are lifestyle essentials. Sometimes referred to as “lifestyle medicine,” these beneficial habits directly reduce stress through hormone regulation. Back to the basics: drink enough water, eat nourishing organic foods, get your heartbeat flowing with enjoyable exercise, go to sleep early and get enough relaxation.
Engaging in relaxation techniques helps counteract anxiety and recover from chronic stress. Everyone is different when it comes to relaxation. You might enjoy music or taking walks. Someone else might find artistic creation (like painting, sculpting, or writing) restorative. I love relaxing through morning meditation with an essential oil, taking long baths with calm music, gardening in the sunshine, cooking while enjoying an inspiring podcast, having a good dance, restorative yoga, playing a fun boardgame by the fire, listening to a guided yoga nidra before bedtime, getting a monthly massage and many deep sighs throughout the day!
Whenever you feel that you need some de-stressing, grant yourself some extra yin time at the weekend or the next moment you have for yourself. Highly prioritize your own self-care. Make it a non-negotiable. Hang an energetic sign on your body that reads: “Temporarily closed for inner maintenance, please come back later”. Clear the non-essentials from your agenda and say ‘no thanks’ to the social obligations that feel draining rather than nourishing. Set boundaries on your time and energy that protect your wellbeing.
And then practice that which you observe in Nature’s winter: stillness, recovery and restoration. Fully embracing the yin energy of doing less and drawing your energy inwards. Plan space for yourself. Take a bath, take a nap, enjoy a slow nature walk, indulge in a massage, practice restorative yoga, listen to a guided yoga nidra and then fall into deep sleep. And don’t just do it once. Make a regular self-care routine that supports your nervous system in decompressing.
Something simple you can do right now? Sigh.
The way your breathing flows tells a story. An honest story of how you feel in the moment. We generally feel good when breathing is calm and low, the belly rises gently and there is a feeling of expansion in the lungs. Here our parasympathetic nervous system is activated and we experience a state of relaxation. When we stressed out our breathing automatically jumps into the chest. A feeling of anxiety is usually felt when breathing is shallow and high in the body, there is a sensation of constriction in the lungs which is often described as not being able to take a full breath of air. This is when the sympathetic nervous system activates our ‘fight or flight’ response. This stress response is how we instinctively react to perceived dangers and what has helped keep our species alive as we evolved in the wild. Such little bursts of adrenaline and cortisol are perfectly natural and necessary for survival. Awfully helpful when running away from a saber-toothed tiger. It’s the long-term effect of living in a constant state of stress that is so damaging, and sadly so widespread now.
Your breath mirrors how you feel in each moment. Fortunately, we can also turn this mirror around! By consciously changing the breath you can deactivate your stress response and positively impact your state of mind and emotional wellbeing. Just by drawing your breath back down into your belly and releasing some nice long sighs, you can counteract the stress response. Sighing out loud is particularly powerful. By sighing out loud you actively send a message to your parasympathetic nervous system, signaling that it’s okay to relax. There is no saber-toothed tiger, no angry boss, no need to fight or run for your life. In this moment, you are safe. Your sigh is your safety blanket. Use it as an antidote for stress and a reminder to keep breathing.
A simple sigh will go a long way. Try to sigh at least ten times a day! Start your morning with a few deep inhales through your nose and exhale out with a delicious sigh. Then stay aware and notice throughout your day when you can feel your emotions affecting your breathing. Whenever you feel your breath jump into your chest or experience your lungs constricting, use a sigh to release any tension building up. Let’s indulge in one now! A deep, delicious sigh. Breathing in, and ahhhhh.
If you need a longer and deeper nervous system reset, join us for a week of de-stressing in May. This is a time for you to enjoy rest and recovery while being taken care of and nourished by nature. Going on a retreat is a wonderful gift of self-care. This retreat in particular is about recharging your batteries, destressing your adrenal glands, relaxing your nervous system, calming your mind and nourishing your body. This is a especially supportive retreat for anyone going through intense stress, anxiety or burn out. A week to soften every part of your body, mind and spirit. It’s like one long sigh!
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