“Self-care is how you take your power back”—Lalah Delia

Winters are hard for so many of us, and this year it will be especially true. We will all be spending more time at home and spending less time in close contact with our friends and family. If you are someone who puts yourself last or keeps going until you burn out, I want you to reconsider that. This is not the time to be a martyr. Self-care can act as a layer of protection against the anxiety of the outside world. Putting steps in place now will help protect your physical and (even more importantly) your mental health as we get into the colder season.

1. Find easy ways for you to eat nourishing foods.

2. Clean up your sleep.

3. Plan to be social.

4. Get outside.

I know that it can be hard to get outside when the weather is cold and the sidewalks are icy, but try to spend even fifteen minute outside every day. In the winter time, our vitamin D stores deplete, which can affect our moods. Getting some sun on your skin can help your body to synthesize vitamin D. Also consider supplementing your vitamin D during the winter.

If you are planning to buy any outside gear this year, invest in some good quality pieces that will make being outside comfortable. Walking is a great form of exercise. You can even make it social with a physically distanced walk break with a friend.

5. Get help if you need it.

Sometimes all the self-care in the world just won't be enough. There is no shame in asking for help when you need it. In fact, I would argue that recognizing when you need help shows strength. Seek out mental health support if you need it. Know that it’s okay to take mood medication if your health professional recommends you take them. And please reach out if you need help or resources. We’re all in this together.

Here is a list of great mental health resources.

This sixteen-minute class is perfect for when you have nervous energy that you need to burn off. We link breath with movement to help calm the mind and bring on stillness. This is a great class to do when you need to transition after a long day of work or to get your mind and body ready to sit in meditation.

You will need: A yoga mat, a blanket is also recommended

Accessibility: You will be on your hands and knees. There is one transition from the floor to standing and then back down.

1. Let people in.

I know this one can be tough. Panic attacks can be embarrassing and often we worry about bothering people. But consider letting one or two people know about what panic attacks look like for you. Let them know what you need in these moments—more space? A way out of the situation? If it is too hard to express this in high anxiety moments, maybe you could let them know what you were going through afterwards. Perhaps they would be open to your calling them and just being on the phone with you as you ride the wave. 

Also, always remember that professional help is available. Family doctors are trained to look after your overall health—this includes your mental health. Talking about your panic attacks with a family doctor or a therapist can be a great way to process what has happened and look at a path forward.

2. Use your breath.

The breath is one of the most overlooked tools that we have at our disposal. Why is that? The breath can so easily change the mood and mindset in a matter of minutes. Two breath techniques (or pranayama) that I recommend are Box Breathing and Alternate Nostril Breathing.

3. Take some movement.

Many people find that movement helps them shift the nervous energy that might be in their bodies during a panic attack. This can take many forms from high energy HIIT workouts to gentle yoga. Experiment and see what works best for you. Going for a walk is a technique used by a lot of people, as it has the advantage of giving you a change of scene. 

4. Try a grounding exercise.

When you're in the middle of an anxiety attack, it can feel like the world is spinning. We might be caught replaying something that happened in our past or getting upset over future events that haven't happened yet. Grounding is a way to get our minds back to the present space. The next time an anxiety attack sneaks up on you, try identifying:

• 5 things that you can see
• 4 things that you can hear
• 3 things that you can feel
• 2 things that you can smell
• 1 thing that you can taste

If this list feels like too much to remember, try just going through each of your senses and identifying one thing.

Yoga is so often recommended as a way to manage anxiety, but why is that? Why not Skiing for Anxiety or Golfing for Anxiety? While I do believe that any physical movement can and will help to reduce the effects of anxiety, yoga is especially powerful. Here’s why:

1. Movement and Mindfulness

While ANY form of yoga, such as meditation or breathwork, can help to reduce anxiety, I personally believe that asana, that is physical practice, can be an important key in calming both the mind and the body. Anxiety often manifests as nervous energy: to ask an anxious body to be still can increase the symptoms of anxiety. Yoga asana are wonderful because they link breath with movement. By burning off some of our nervous energy, it may become easier to come into meditation.

2. The Mind/Body Connection

Where do you feel anxiety in your body? Is it in your chest? Your stomach? Maybe it is tightness in your shoulders or clenching in your jaw. Sometimes this tightness causes other pain, such as headaches. Anxiety and depression are felt in the body:  yoga can help to relieve this tension. Without needing to get to the root of anxiety, the physical yoga practice can soothe the symptoms and build resiliency. While we may never completely eliminate anxiety, our goal is to reduce its effects.

3. Yoga Asks Us to Dig Deeper

There is a misconception that yoga is an excuse to “bliss out” or hit snooze on our lives. If a yoga practice is asking you to zone out and avoid what’s going on in your life, I would argue that it’s not really yoga. Yoga encourages us to ask questions, both on and off the mat. Sometimes this is called shadow work, and it can be the key to healing. 

Restorative yoga and pranayama (breathwork) have been shown to be the most effective to reduce anxiety, but any form of yoga is beneficial, as is any form of movement. Some tools work better than others—everyone is different. Experiment and see what works for you. For ideas on how to reduce your anxiety that don't involve yoga, check out this blog post. 

I’d love to hear what you use to help manage your anxiety. Leave me a comment below.