The best healing and wellness support system we have is Nature. Yes, Mother Nature!
Here is the latest edition of 1 thing I’m doing, 2 things I’ve learnt and 3 things to explore lovingly created so you can live a happier, healthier and longer life. Much love, Sandy xx
1 THING I’M DOING
Navigating Setbacks with Strength and Grace
We all hit roadblocks in life. Those unexpected setbacks that can range from minor bumps that are easy to get through, to major hurdles, that leave their impression on us for years to come. Whether it’s an injury, a personal challenge, or a sudden change in circumstances, these moments can rock us to our core and leave us feeling vulnerable and unsure. But how we handle these challenges can define us and our path forward.
Recently, I’ve had a few setbacks circle around me. My dearest friend was debilitated by pain, my daughter took a nasty fall, and I’ve got some personal crap, sorry “challenges”, of my own going on. It got me thinking—how do we get through these hurdles and come out stronger on the other side? Here are some of the things I’ve learnt, and am still learning through these setbacks. I hope it helps you get back on your feet should you face a similar challenge. And I hope you can turn your setback into a set-forward!
1. Embrace Vulnerability
It’s perfectly okay to feel vulnerable. In fact, accepting your vulnerability is the first step towards recovery and getting back on your feet. Remember, you are not alone. Everyone is human and faces challenges, and everyone bounces back eventually. The key is to do it at your own pace without rushing the process. Trust that what you are going through will take as long as it needs to.
2. Listen to Your Body
Your body often knows what it needs better than your mind does. I’ve had to put some of my beloved healthy habits on hold — which is a big deal for me as you know how much I loooove my routines. But respecting your body and its limits is crucial. Missing a day, a week, two weeks, or even a month won’t stop the world from turning. What matters most is that you and your loved ones are safe and well.
At times like this we need to be more flexible. Think of the willow tree swaying with the gentle breeze, rather than the rigid oak. Let go of the expectations you put on yourself and go with the flow. One foot in front of the other, one step at a time – honouring your physical, mental, emotional and spiritual self.
3. Ask for Help
Straight up. I’m terrible at asking for help. I would rather push my way through days and tasks than “burden” someone else with my troubles. Or perhaps it’s more a case of not wanting to admit, that I can’t do it all. I’ll have to ponder on that one a little more. When we experience a set-forward, we need to allow ourselves to pause and step back for a moment. And in doing so, we need to accept that we may not be able to do it all. It’s okay to lean on others. Think of it as putting on your life jacket and allowing someone else to row the boat for a little bit. It’s your time, and your turn to rest and enjoy the view.
4. Stay Positive
It is easy to get overwhelmed with whatever the setback may be. Our minds are truly incredible but gosh, can they send us on some negative whirlwind spirals sometimes. A mantra that helps me stay positive comes from a favourite meditation by Sarah Edelman:
“I am getting healthier and stronger every day. I have everything I need to heal myself.”
These words remind me to tap into my sacred wisdom and intuition when trying to find my answers. In her meditation, Sarah also reminds us to approach our challenges with gratitude. While the reason for our current hurdle and the pain we are experiencing may not be clear to us now, we need to trust in the universal energies that our trial is teaching us something valuable and making us stronger in the process. Whilst I’m not quite jumping for joy in gratefulness right now, I’m sure I will see the lessons one day.
Everyone’s path to recovery is unique, and it deserves to be honoured just as much as any other journey. The most important lesson I’ve learned? Life is messy, challenging, and beautiful all at once. Love, family, friends and health are what matter the most. Be kind to yourself, and remember—you are stronger than you think. Wishing you well on your wellness journey. You’ve got this!
✔️ Action Item – The next time you face a setback / set-forward, give yourself the time, space, and help you need to get through whatever it is you have to face. Take a moment to acknowledge your feelings and remind yourself that it’s okay to pause and regroup. And if you know of someone going through a challenge, why not reach out and see if they’re in need of a good rower.
2 THINGS I’VE LEARNT
Understanding Anxiety: And That It’s a Mind Game
To understand and manage something as big as anxiety, it seems logical that defining that thing would need to come first. But what is the right definition when doing an online search returns a smorgasbord of answers and 1.6 billion results, all kindly delivered in 0.3 seconds!
Anxiety sounds complex and can feel like many things but listening to Dr Russell Kennedy has shined a new light on this one. Here goes.
Dr Kennedy, aptly named The Anxiety MD, defines anxiety as “a thinking process of the mind.” That’s it.
He goes on further to say that anxiety isn’t painful. And nor does anxiety hurt. But rather, the painful part of anxiety comes from anxiety’s evil twin: alarm.
How can that be? We all know anxiety is damn awful and uncomfortable. This man is crazy right? Maybe not.
We can think of anxiety as “all thoughts” and being like a pesky mosquito buzzing around our head. Anxiety is often rooted in past experiences, as unresolved emotional pain and wounds still hanging out under our skin. The real culprit causing the pain, that tight, gnawing feeling in our body is alarm.
Alarm is a mix of cortisol and nor-epinephrine pumping through our veins. These hormones funny, not funny, paralyse the front part of our brain, our rational part, shifting us to emotional thinking. This creates a double whammy. Now, not only are we swimming in a swamp of scary what-ifs but we’ve shut the part of our brain off that would tell us otherwise, and that our perceived threats aren’t real.
Our minds, being what they are, aren’t likely to create stories of rainbows and unicorns for us but rather our mind tends to create distressing stories, turning these into ongoing worries about our health, money, kids, or future events. Especially at 2am in the morning!
One effective way to break this loop is by asking yourself the question, “Am I safe right now?” When anxiety strikes, whether it’s in the middle of the night or during the day, pause and focus on the present moment. Ask yourself if you are safe in that exact instant. In 99.9% of cases, you hopefully are. Realise that while your mind is bustling with worries about the future, in this moment, you are okay. It’s important to recognise that anxiety, which is essentially a thinking problem, can’t be solved with more thinking. Instead, shift your focus to your body and your breath. Breathe deeply, connect and put your hand on where you feel the physical pain and allow yourself to feel grounded in the present.
You can’t heal anxiety, which is essentially a thinking problem, with more thinking
Anxiety can be debilitating and for many people, healing anxiety is not a one person job and requires professional support. Whilst I haven’t tried it myself, somatic therapy may be helpful. Remember, you don’t have to believe everything you think but when it comes to anxiety our goal should be to heal it, rather than just learn to cope with it. Safe travels!
✔️ Action Item – The next time anxiety creeps up, give the “Am I safe in this moment?” question a try. Bring your awareness out of your head and into your body. Breathe deeply and let those worries dissolve. You are safe right now, and that’s what truly matters.
Dealing with Anxiety with Laughter
Did you know that your brain doesn’t know the difference between real laughter and fake laughter? So, if you fake laugh for a good few minutes, you’ll be telling your brain, “Hey, something out here is funny”, and your brain will respond by sending out the good vibe hormones.
Think about the last time you had a real good belly laugh. Remember how good it felt afterwards? Whilst fake laughing, may feel silly at first, it can trick your brain into believing you’re genuinely happy and amused. And pretty soon, those giggles can turn into real ones, lifting your mood and calming that nagging sense of anxiety and alarm.
Whoever said that “laughter is the best medicine” may just have been onto something.
✔️ Action Item – The next time anxiety hits, try some fake laughs. It might feel awkward, but who cares? The goal is to kickstart those positive hormones and lighten your mood.
3 THINGS TO EXPLORE
What Does Self-Care Look Like
Self-care isn’t a one-size-fits-all deal; it comes in so many different shapes and sizes, and that’s what makes it so special. I love this post by @worry__lines showing that self-care can be as simple as taking a nap when you’re exhausted, or treating yourself to your favourite snack after a long day.
Think about what makes you feel truly relaxed and rejuvenated. For some, it might be a morning jog in the park, soaking in the fresh air and getting those endorphins flowing. For others, it could be curling up with a good book and a hot cup of tea, letting your mind wander to distant worlds and stories.
And hey, self-care can also mean setting boundaries. Saying “no” to plans when you feel overwhelmed, and making time for moments of solitude to recharge. Remember, it’s all about tuning into what you need and honouring that.
So, what’s your version of self-care? Maybe it’s indulging in a Netflix binge, or finally taking that cooking class you’ve always wanted to. Whatever it is, give yourself permission to pursue it and relish in the joy it brings you.
✔️ Action Item – Take a minute today to think about how you can incorporate a little more self-care into your routine. Trust me, your future self will thank you!
20 Self Care Sunday Activities To Try
Recovering from a setback or perhaps just another hectic week of work, family and life. Here are some ideas and inspo on how you can nurture your mind, body and soul and get those calming vibes flowing…
- Take a relaxing bath – Light some candles, add some bath salts, and unwind.
- Go for a nature walk – Enjoy the fresh air and connect with nature.
- Meditate – Spend a few minutes in silence to calm your mind.
- Read a book – Dive into a new story or re-read an old favourite.
- Journal your thoughts – Write down your feelings and clear your mind.
- Practice yoga – Stretch and breathe to rejuvenate your body and soul.
- Listen to your favourite music – Create a playlist that makes you happy.
- Cook a healthy meal – Try a new recipe and nourish yourself.
- Watch a movie – Choose a feel-good film or anyone up for Back to the Future 1, 2, and 3?
- Do a creative activity – Paint, draw, knit, or try some DIY crafts.
- Take a nap – Allow yourself some rest and refresh your energy.
- Gardening – Spend time pottering with your plants and enjoy the outdoors.
- Call a friend – Have a good chat with someone who makes you laugh.
- Disconnect from tech – Take a break from screens and social media.
- Practice gratitude – Write down things you’re thankful for.
- Exercise – Go for a walk, swim or just dance like no-one is watching.
- Enjoy a hot cuppa – Enjoy a cup of calming herbal tea like chamomile or perhaps a cheeky hot chocolate.
- Watch the sunrise or sunset – Take a moment to appreciate the beauty of Mother Nature
- Practice mindful breathing – Take deep breaths to relax your mind and body
- Aromatherapy – Use essential oils like lavender or chamomile in a diffuser.
Bonus Idea – Pamper yourself – Indulge in a face mask, foot bath or get your kids to give you a massage
✔️ Action Item – Spend some time today in self care mode. You’ve likely had a big week so you deserve some time out just for you.
Set Yourself Free
“So often times, it happens that we live our lives in chains and we never even know we have the key.” – “Already Gone” sung by The Eagles
You have the key. ❤️
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