Anyone who really knows me, will know that I live off of oats. Short for oatmeal, oats is a breakfast meal that I was introduced to as a child. Back then I knew it as porridge. My earliest memories of porridge was of it being cooked in milk in a pot on the stove. I remember its creamy colour and the watery consistency it had. Mainly due to the amount of milk that was added. As I got older and into my teenage years, I would go on to consume Quakers Instant Oatmeal from a small brown packet in a variety of different flavours such as apples and cinnamon, maple and brown sugar, cinnamon and spice, and sometimes the dino eggs. Thinking about it now, I can’t believe how long I have been eating oats for and the many sugary flavours that I would consume it in. Talk about a sweet tooth! Years later, I turned to cold cereal as an easy morning breakfast option that would get me quickly out the door and on my way to school. Over those years, my stomach became sensitive to dairy and cold milk in the morning. As I got busier, I needed more than just a quick bowl of cereal to sustain me through the morning. This was when I returned to my beloved oats.
About Oatmeal
Oatmeal is a classic breakfast food that has been consumed over many years. It is made from whole-grain oats, is nutritious, and has great health benefits. What I love most about it is how versatile it is, since it can be prepared in so many different ways. For the past few years, it has and continues to be the meal that I choose to start off my day with.
Its Benefits
A significant health benefit of oatmeal is that it’s high in fiber which is an essential nutrient that supports healthy digestion, regulates blood sugar levels, and helps to reduce the risk of heart disease. The fiber in oatmeal is known as beta-glucan. It’s a soluble fiber that forms a gel-like substance in the digestive system and helps to slow down digestion, keep you feeling fullerfor longer periods and prevents overeating. This is one of the main reasons why I opt for oats to get me through a busy morning and long days.
In addition, oatmeal is a great source of protein, vitamins, and minerals. It is rich in vitamins that help to support the production of energy and proper metabolism. Oatmeal also contains iron, which is essential for healthy blood circulation, and magnesium, which promotes strong bones and muscles. It’s a healthy breakfast choice for those looking to manage their weightas it is also low in fat and calories.
Making It
Oatmeal is super easy to make and can be adjusted to your preference. It can be made with water, milk, or dairy-free milk such as almond, oat, or coconut milk. When I make my oatmeal, I mainly use oat milk. For those like me that may have a sweet tooth, it can be topped with fresh fruits such as apples, berries or bananas. For crunch and added flavour, nuts, seeds, and dried fruits can also be included.
Choosing It
What’s great about oatmeal is that it is an affordable and widely available food. It can be found in grocery stores and is a great choice for those on a budget.
While oatmeal is a nutritious food, it is important to choose the right type. Instant oatmeal and flavored varieties (like the kind I was having as a kid) often contain added sugars and preservatives, which can negate some of oatmeal’s health benefits. Alternatively, opt for plain, unsweetened oatmeal or steel-cut oats, which are lightly processed and contain more fiber and nutrients. The sweetness can be adjusted to your liking. Sometimes I like to add a little maple syrup to mine.
What’s JUSTproats?
While I have spent many years eating oatmeal, even until this day, I’d like to share a new way that I have been enjoying it. JUSTproats is an Ontario based company that makes a healthy plant-based breakfast blend of oats, chia seeds, plant protein, fruits, veggies and superfoods. For me, JUSTproats is so much more than just proats (protein oats). It contains a staple food item that has and continues to sustain me throughout busy days, but with the addition of so much more that is needed as part of a healthy, well-rounded diet. Made available in so many flavours such as vanilla, banana, mocha, chocolate and shortcake, with a new flavour added each month, JUSTproats is even easier to prepare and enjoy as a breakfast, mid-day snack or an evening dessert. They are even perfect to pack for road trips! I just add it to a jar with my oat milk, stir, and refrigerate it the night before. By morning it’s ready to eat or to carry with me for the day. If you’re located in Ontario or Quebec in Canada and would like to give JUSTproats a try, save 10% on me by usingSMYARDEat checkout. Enter address during checkout to see eligibility. Enjoy!
Ms. Bridges is the creator of Aging Wellness, a website that aims to provide health and wellness resources for aging seniors. She’s a breast cancer survivor. She challenges herself to live life to the fullest and inspire others to do so as well.
Improving your mental health can be challenging, especially when traditional methods such as therapy and medicine fall short. But there are also many unconventional mental health strategies that you may have overlooked! These outside-the-box approaches can be very effective at boosting mental well-being. Let’s explore 10 ideas and activities to give your mental health a boost!
Give Back to Your Community
Starting a local nonprofit is a great way to give back to your community and enrich your life with purpose and fulfillment. By registering as a nonprofit, you’ll be able to apply for grants and public funding. Be prepared to create bylaws that will govern how your nonprofit will operate. These bylaws will ensure your nonprofit remains effective at meeting your goals so you can feel good about the impact you’re making.
Plant a Garden
Gardening can be a therapeutic and meditative activity that promotes mindfulness and reduces stress. Growing your own fruits and vegetables can also provide a sense of accomplishment and contribute to a healthy diet! Before planting a garden, consult online resources such as Home Garden Hero for gardening advice from experts.
Photo by Karolina Grabowska
Practice Good Sleep Hygiene
Sleep is essential for good mental health, and practicing good sleep hygiene can improve the quality and quantity of your sleep. Good sleep hygiene includes activities like sticking to a regular sleep schedule, avoiding caffeine and alcohol before bed, and creating a relaxing bedroom environment.
Join a Laughter Yoga Class
Laughter yoga combines deep breathing, gentle yoga stretches, and laughter exercises to promote relaxation, reduce stress, and elicit feelings of happiness. According to Healthline, laughter yoga can also increase social connectedness and strengthen relationships! Joining a laughter yoga class is a fun and unique way to improve your mental health.
Photo by Monstera
Experiment with Sensory Therapy
Sensory therapy involves using different sensory stimuli to promote relaxation and reduce stress. These stimuli may include aromatherapy, sound therapy, or tactile stimulation. Experiment with different sensory therapy techniques at home to find what works best for you.
Do Some Coloring
Coloring has been shown to reduce stress and anxiety by promoting mindfulness and relaxation. Coloring is a great way to exercise focus, attention to detail, creativity, decision-making, and a range of other cognitive skills. You can find adult coloring books in a range of styles and themes to fit any artistic interest.
Photo by Jul Chi
Commit to a Digital Detox
According to Happify, taking regular breaks from technology can go a long way toward reducing stress and improving your ability to focus. Commit to a daily or weekly digital detox by setting aside time to unplug and engage in activities offline. For example, you might use this time to read, spend time with nature, or connect with friends.
Take a Guided Therapy Hike
Combining therapy with hiking or walking in nature is a great way to enjoy the whole-body benefits of exercise while chatting with a therapist about your mental health concerns. Hiking therapy can help you work through issues in a supportive and natural setting and may help you feel more comfortable about opening up.
Photo by Noel Ross
Try a Sensory Deprivation Experience
Sensory deprivation involves removing external stimuli to promote relaxation and reduce stress. This can include floating in a sensory deprivation tank, which is an isolated, soundproof, dark tank filled with saltwater that suspends your body in a weightless environment. Many people find sensory deprivation experiences to promote relaxation and mindfulness.
Schedule Solitary Time
Alone time is essential for self-reflection and stress reduction. Try to schedule at least 30 minutes of alone time every day and use this time to recharge and do something you enjoy. Don’t feel like you have to be productive during your solitary time. Just relish the sweet silence for a while!
Photo by Thought Catalog
If you want to improve your mental health, look beyond traditional, well-known strategies. Try incorporating a few unique mental health activities into your routine, such as planting a garden or starting a local nonprofit company, to enjoy a more comprehensive approach to wellness.
What helps you to boost your mental health and well-being? Share them in the comments below!
WEBSITE DISCLAIMER
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
Presented by Jeremy Godwin, host of Let’s Talk About Mental Health (source)
I am no stranger to the feeling of rejection. Whether it be for a job or opportunity I applied for and was turned down from, a date that resulted in being friend zoned, or a text that went unacknowledged. I could go on and on about other moments of rejection in my life, but instead, I want to share a podcast episode I came across after looking for one specifically on this topic. Wondering why I was searching for information on rejection? Well, for one, it’s an uncomfortable feeling that I’m sure we all have experienced and don’t spend much time talking about. Secondly, one thing I know for certain is that we humans are social beings. We seek connection and a sense of belonging. When those needs are met with being rejected, left out, or unaccepted, it can leave us feeling deeply hurt. I know this because not only have I experienced it, but I’m sure it has been felt by many in the wake of the pandemic and the social isolation we experienced, or that was heightened for others. In this post, I will share some notes from the episode Let’s Talk About… Rejection with Jeremy Godwin, host of the Let’s Talk About Mental Health podcast. In this episode he shares a definition for what rejection is, why understanding its impact matters for good mental health, and how to deal with it.
What is Rejection?
Rejection is when another person avoids or ignores you
Related to words such as: abandonment, exclusion, shunning, desertion
Examples:
Being pushed away based on personal aspects that another person doesn’t like or agree with
Someone you’ve dated deciding not to see you again
A friend deciding the friendship has run its course
A family member not agreeing with who you are
A work colleague excluding you
A million and one other scenarios . . .
Goes against our instinctive desire to belong, feel seen, valued, and respected as a human being
Can follow a major argument or can come out of nowhere
Results in confusion, anger, hurt, sadness, self-doubt
Rejection is painful and can activate insecurities, doubts and deepest fears
Understanding the Impact of Rejection Matters
“As far as your brain is concerned, a broken heart is not so different than a broken arm.”
Naomi Eisenberger, PhD
People who routinely feel excluded have poorer sleep quality and their immune systems don’t function as well as those of people with strong social connections
Rejection can cause emotional and cognitive consequences
Social rejection increases anger, anxiety, depression, jealousy, sadness
Reduces performance on difficult intellectual tasks and can contribute to aggression and poor impulse control
Identifying what you’re feeling and taking action is essential
The pain of rejection is felt because we are hardwired to want to belong
See rejection as a sign that something needs to change, whether you want it to or not
Only you have control over what you do, say, feel and what happens next
Learn from rejection in order to grow
How to Deal with Feelings of Rejection
Feel What You Need to Feel
Strong feelings of rejection or sadness happen to us because we care
For example, an emotional connection such an intimate or family relationship, or,
Wanting approval at work or maintaining a reputation
Feelings and thoughts are not facts, but reflections of our emotional state and if our needs are being met (e.g., the need to be accepted)
There is no right or wrong when it comes to your emotions, and how you feel is how you feel
The only way through it is through it
Process and work through your feelings (e.g., with a counsellor or therapist)
Remind Yourself It’s Not Personal
Hard to do when it feels personal
When someone rejects you it is about them and their choices
For example, the other person is fearful about a relationship moving too quickly and they’re not ready for that, or,
A family member set in their ways and not willing to accept others as they are
You May Never Know Why
Rejection can come with no warning or a surface level explanation
Closure is not a given
Healthy and Positive Relationships
Spending time with people you have healthy and positive connections with can lift mood
Positive social interactions can release opioids which give you a natural mood boost, such as with exercise
Seek healthy relationships or lean into the ones you already have
Take time for yourself and spend it with supportive people
Journaling
Can help to get emotions out
Sometimes rejection in life is redirection.
Affirmations for Moving On by Ashley Diana
Rejection hurts, but it doesn’t define me.
I’m OK with rejection. It means I took a chance. I took a risk. I stood up for myself.
Rejection simply means that that thing is no longer meant for me.
I’m OK with being led in a different direction.
I happily accept that they were the wrong direction.
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
E.g., 1 a.m. to 2 a.m. is the time our liver is functioning at its highest;
If we’re staying up until 2 a.m., our liver is not getting the support needed to detox the things in our body which can cause inflammation, our immune system to not function at its best, and/or poor bowel movements
In Western culture, we recognize the natural cortisol curve
Should be highest first thing in the morning and tapers off mid-day (groggy feeling we experience)
Can shift with your body, such as if you work nights
Ideally, you should be asleep by 11 p.m. and wake around 7 a.m. (at least 8 hours; can be adjusted depending on your schedule)
Why?
Detox support
Works with our natural cortisol curve
How to Practice Good Sleep Hygiene
Nighttime routines are essential to prepare for bed
Putting phone away 1 hour before bed
Turning off notifications while sleeping
Sleep with phone outside room
Quality is just as important as quantity
Have room as dark as possible (e.g., eye mask, blackout curtains)
Try white noise or ear plugs
Avoid alcohol close to bed so body can digest it before you sleep
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
Macronutrients – a class of chemical compounds which humans consume in the largest quantities; carbohydrates, protein, lipids.
Fletcherizing – a term introduced by Horace Fletcher, also known as “The Great Masticator,” in which one thoroughly, and slowly, chews their food making it easier to digest, as chewing creates more amylase in the mouth, which is the primary carbohydrate-digestive enzyme.
Amylase – the primary carbohydrate-digestive enzyme found in saliva and pancreatic fluid, that converts starch and glycogen into simple sugars.
Digestive enzymes – substances produced by our bodies that help us to digest the foods we eat. These enzymes are secreted by various parts of our digestive system and helps to break down food components such as proteins, carbohydrates, and fats.
What is a Food Journal?
Taking inventory of what you’re eating each day
Recognizing diversity is important when it comes to nutrition (“eating the rainbow”: as many colours in each meal; vitamins, nutrients, phytonutrients)
An awareness to what you’re eating and why
Is it for nourishment and fuel or emotional comfort?
Recognizing what emotional states are motivating food choices (when feeling happy, sad, stressed, etc.)
Paying attention to the body and how you feel 30-50 mins after each meal
How to Keep a Food Journal
Photo by Taryn Elliott
List what you ate
List ingredients in a meal
Calculate range of calories, proteins, macronutrients
Identify feelings before, during and after a meal
Example:
Before: Ate a chocolate bar because was feeling lonely
Look for consistent patterns (e.g., always eating chocolate when lonely)
During: Distracted on phone, forgot the taste of meal, not present; ate too fast
After: Bloated from almond milk; gluten sensitivity (bloated, sluggish)
5. Set intentions, changes, and goals for next meals:
Will go for dark chocolate or an alternative snack when feeling lonely
Will be more present, eliminate distractions
Will slow down, savour more
Will try a different type of milk; will go gluten-free
Why Keep a Food Journal?
Gives you a snapshot of what you’re feeling (before, during and after a meal)
Allows you to make necessary goals or changes for your next meals
Helps you to determine your relationship with food (e.g., eating based on emotions)
The aim is to create a positive, loving relationship, being as present as possible
Fletcherizing – Horace Fletcher
The more you chewed your food, the easier it is to digest
Chewing creates amylase in mouth
For optimal nutrient absorption of food over the course of digestion, it must be reduced to tiny particles and blended evenly with saliva
Benefits of Keeping a Food Journal
Photo by Madison Inouye
Keeps track of what you’re eating daily
Helps to see if there are opportunities to create more diversity in what you’re eating
Develops a better understanding of how you’re feeling when you eat foods
To see if you’re present or not to what you’re eating
The journal can be created in your own way
Establishes a practice of being more present at every meal
To enjoy feasting with your eyes first, by taking in the food before you consume it (e.g., close your eyes even before your first bite)
To take in the smell, relax, breath, and sink into the experience
Allows yourself to be undistracted
Unlocks gratitude and appreciation for the meal
Allows you to eat slower, chew mindfully, allowing for more nutrients absorption (helps to pre-digest the food)
Allows for a deeper connected experience to what you’re eating by being more grateful to the fact that you’re nourishing yourself with amazing food every single day!
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
When I was younger, I used to write in a diary. I wrote in it because it helped to put my thoughts and feelings onto paper. Often feelings of anger and frustrations tore through its pages. As I’ve gotten older, I write to share information. This is part of the reason why I created this blog. Between my childhood and young adulthood years, I usually only wrote for school assignments and essays. I rediscovered my joy for writing a few years ago when I started and completed the 300 Writing Prompts Journal and wrote in it every single day for most of the year. I occasionally write in The Five Minute Journal from time to time, but now most of my writing is done here.
What brings you joy in life?
January 5, 2023
Quality time spent with family and friends and slow mornings. Whether it’s a family dinner or a stroll in the park with a couple of old friends, it’s moments like these that brings me joy in life. I’ve lately also had the chance to enjoy slower mornings which have allowed me more time for rest, reading and exercise. I start my day a little later than I had used to, and I’ve noticed that it has really helped to set my day off to a great start.
What is a treasure that’s been lost?
January 4, 2023
Back in the fifth grade, a classmate that was seated next to me had a pencil that he named “Bo-Bo”. I’m not sure why he gave his pencil this name but he did. What was special about this pencil (at least to him) was that it was really short. It had been sharpened so far down that the lead and the eraser were separated by very little yellow. I can’t recall if I had asked to borrow the pencil or take it home for the evening but he kindly agreed that I could. All I can remember is that I had accidentally dropped it somewhere in my living room and was not able to find it. Until this day, Bo-Bo the pencil became a treasure that was forever lost.
Have you ever lost something that belonged to a somebody else? What was it and what did you do about it?
What is the earliest memory you have?
January 3, 2023
I’m not sure if this is an early memory or one that I vaguely recall through a photo. Either way, the earliest memory I would say that I have would be learning to walk. When I was younger and well into my young adult years, my family enjoyed travelling to either Erie or the Poconos in Pennsylvania. We were on vacation in Poconos, Pennsylvania when I learned to walk at 11 months old. I like sharing this memory because it reminds me that some of our most memorable experiences and moments can happen anywhere in the world. Sometimes we may think that milestones are to be made at home, but I realize now that for so many years, Pennsylvania became a second home for my family and I.
Where in the world is or has become a second home for you? Happy to hear in the comments.
How are you brave?
January 2, 2023
I believe that the need to be brave is something that we are faced with from time to time. There were many times when I had to be brave as a kid, such as getting a needle. I’d close my eyes shut and winced until I felt the prick and it was over. I needed to be brave when I had to speak in front of a conference room full of professionals, since public speaking always made me nervous. But, today I’m going to tell you about a moment that I was brave during a 2018 trip to New Zealand. I was travelling with three very adventurous friends and we wanted to make the best and most of our trip. When we landed and arrived in Queenstown from Melbourne, we popped into a store where we could learn about and register for some of the excursions and activities within the area. One of the activities we discovered was the Shotover Canyon Swing and of course, all of my friends wanted to try it. We had to register and pay for it there, so it was at that moment that I had to make the decision of whether or not I also wanted to do it. I have a pretty big fear of heights, but I knew that if I didn’t face that fear, be brave, and go for it, I probably wouldn’t be presented with the opportunity to do something like this again, let alone be willing to try it years later. As you can see from the photo below, here I am in Queenstown, New Zealand, preparing for a forward tandem jump down into the canyon with my friend. Can you see the fear in my eyes and smile? Haha! Let’s just say I closed my eyes for half of the jump, but I’m proud that I was brave enough to at least give it a try.
Have you done something like this before or would you be willing to? Let me know in the comments!
Canyon Swing in Queenstown, New Zealand (2018)
What is something you want to achieve this year?
January 1, 2023
Happy New Year, everyone!
Something that I really want to achieve this year is an organized Gmail inbox. The oldest email in my inbox is from 2014 and it’s 78% full. I have added this to my to-do list many times and still have yet to accomplish this. My plan to achieve this goal is to:
1. Check my inbox daily and delete emails that I don’t need or plan to read.
2. Unsubscribe from emails that I am no longer interested in receiving.
3. Create folders and organize old emails that I plan to keep.
Happy to receive any tips or suggestions in the comments that may help. Wish me luck!
With the stress of the holiday season mostly behind us, I figured what better time than now to repost this article that I wrote during the height of the 2020 global pandemic, when the whole world was under a great deal of stress. With the new year approaching, my hope is that this article might be helpful to readers with understanding how to navigate through times of stress.
Originally published July 2020
I never for a second thought I’d be writing about the days I struggled through during lockdown, with all that I know about the human brain, body, its response to stress and stress management. But, here I am and here you are reading this.
A little over a year ago, I came across The MEHRIT Centre, an organization focused on grounding learning and living in self-regulation. I completed two courses with them and I share many of their resources throughout the self-regulation sections of this website. One of their many useful resources is the Thayer-Matrix. I discovered the Thayer-Matrix last year (2019), but it wasn’t until recently when I revisited its connection to motivation.
Being in Lockdown
Around mid-May 2020, as I was nearing the end of the school year, there were days when my motivation was so low that I found myself mentally checking out from online teaching. I had missed being in the classroom and with my students. Prior to school closures in March 2020, I was spending many hours at school each day, so working from home was quite the adjustment for me. As the school year progressed through online learning, I struggled with transitioning into a new routine and there were days when I didn’t even feel like getting out of bed.
Now let me explain what the Thayer-Matrix is.
The Thayer-Matrix
The Thayer-Matrix was created by Robert E. Thayer, an American psychologist known for his work on the connection between mood, energy, tension and stress which is reflected in his energy/tension (Thayer-Matrix) model (see image below).
(The information and examples provided below are entirely my interpretation of how I’ve applied this model to my own experience, what I’ve learned, and how I understand it.)
High-Energy/Low-Tension (HE/LT)
When our energy is high and tension (i.e., stress) is low, we are in a High-Energy/Low-Tension state. In this state we might tend to feel:
Well-rested and energized
Calm and relaxed
Ready to start the day ahead
An example of this state might be waking up on a day-off, or while on vacation, feeling well-rested (high-energy) and ready to ease into an open-ended kind of day (low-tension).
High-Energy/High-Tension (HE/HT)
When our energy and tension are both high, we are in a High-Energy/High-Tension state. In this state we might tend to feel:
Motivated with complete concentration and focus
Able to remain at a task for longer and with the most effort
Positive and productive
An example of this state might be waking up feeling well-rested (high-energy) and motivated to tackle a busy day ahead (high-tension).
Low-Energy/Low-Tension (LE/LT)
When our energy and tension are both low, we are in a Low-Energy/Low-Tension state. In this state we might tend to feel:
Tired, especially towards the end of a long and busy day
Ready to wind down and relax
Prepared to sleep and replenish our energy
An example of this state might be arriving home, tired from a busy and productive day (low-energy), and ready to ease into the night with a hot cup of tea (low-tension).
Low-Energy/High-Tension (LE/HT)
When our energy is low and tension is high, we are in a Low-Energy/High-Tension state. In this state we might tend to feel:
Drained and exhausted
The least motivated (i.e., listless)
Stressed, possibly with lots still to do or on your mind
This was how I was feeling on my lowest day. Super drained with little to no motivation (low-energy), but with a lot on my plate (high-tension). These were the days where I struggled with getting out of bed, starting my workday or working towards getting things done.
Moving Through the Thayer-Matrix
Naturally, we should be moving through each of these states and not get stuck in any one of them for long periods of time. If stuck in a HE/HT state, this is likely being sustained through stimulators such as caffeine or energy boosters, and the natural production of adrenaline that works to keep you at a high-energy state to deal with high-tension. However, high-tension naturally drains our energy reserves. When we aren’t restoring enough through natural and essential sources of energy, such as through a restful sleep, eating healthy foods, and engaging in sustainable routines and practices, we may tend to seek alternative (and often maladaptive) ways to do so, especially at times when we really need to, or simply to cope. From what I learned in my course, being chronically stuck in a LE/HT state can lead to mood disorders. Having a support system and stress awareness and management practices are essential. While staying in a HE/LT state might seem nice to some, that is just not how life flows. Stressors from all around and inside us is what keeps us going, and when effectively managed, thriving. Lastly, we also don’t want to get stuck in a LE/LT state, becoming passive and listless. Humans (as well as animals) have a seeking system that exists in the brain and drives us to meet a need, craving, goal, desire and ultimately, to survive1.
Now, here’s how I was able to get through some of my lowest days in lockdown.
Moving from a LE/HT to a HE/HT State
Leading an online learning session with my students
First to begin, I needed to be aware of when I was in a low-energy/high-tension (LE/HT) state and what that felt like for me. I knew I had low energy because I felt physically, emotionally and mentally drained, listless, and a lack of motivation or desire to do anything. At the beginning of lockdown, a telltale sign of this was when I started losing track of the days. I woke up one morning thinking it was Sunday, when in fact, it was Thursday. I eventually realized this was happening because I wasn’t getting outside and in the sun. The sun sends signals/cues to regulate our circadian rhythm which is our internal sleep-wake 24-hour body clock. It also gives us energy, makes us feel good, and increases serotonin, a neurotransmitter in our body that is responsible for mood, well-being and feelings of happiness. BINGO! So, I knew I needed to get outside more, or as much as I possibly could, considering the circumstances. In addition, the sun is our ultimate source of energy and if we could eat it, we probably would! Instead, we must settle for eating the foods that absorb the sun’s energy for us (to learn more, google: “high vibration foods”). As I think back to it now, that seemed so obvious, right? But at that point in time, it actually wasn’t as clear cut, and I guess that came with adjusting and transitioning to being at home, rather than at school, teaching and preoccupied for most of the day. While I was getting enough sleep, I wasn’t waking up feeling energized and refreshed. (I highly recommend this podcast episode: How to Sleep Well). Having been physically active my whole life, my body wasn’t used to not moving around as much. Because I wasn’t moving around as much as I had been (I was working with toddlers), I wasn’t exerting as much energy, nor was I able to reach a high-energy state. As a result, I knew I needed to resume more physical activity which had always been an energy booster for me. I recognized I was in a high-tension state because of the stressors that were affecting me. Not being able to leave the house as much, see my friends or go out. The list can go on. I was looking at a screen way more and for longer periods at a time for online learning, meetings, program planning, corresponding with colleagues, attending webinars, social media, etc. Because my eyes were feeling strained near the end of the day, I knew I needed to be as mindful as possible of my screen time. I couldn’t change the fact that I still needed to work, be online and in front of a screen, but what I could change was my energy state to match it. Therefore, once I started getting outside (while taking the necessary precautions), working out at home and managing my screen time better, I was able to move myself from a low-energy to a high-energy state in order to meet the demands of my high-tension work week.
Moving from a HE/HT to a LE/LT State
As soon as I was able to balance my energy and tension to a HE/HT state, I began feeling motivated, greater concentration, was able to remain working for longer and with more effort, and overall, I felt good, productive and accomplished. By the end of my workday, my meetings and online learning were done for the day. This is where I transitioned from the high-tension state I was in throughout the day into a low-tension state. By the end of a busy day, our body naturally transitions into a low-energy state, depending on the amount of energy that was exerted, and the tension experienced throughout the day. When the things that are a source of high-tension (i.e., stressors) in your life are recognized, managed and reduced, you can begin to move into a low-tension state. Although this may not always be the case, ideally, LE/LT is where you want to be at the end of the day and it’s all a matter of finding what works for you to maneuver your way in, out and through these states, while knowing your stress load capacity. Some people can cope with and under more stress than others. It’s important to note that children experience and transition through these states as well, but their capacity to deal with stress is much lower than adults. Therefore, supporting them with navigating through these states is very important.
Strategies for Moving through Energy & Tension States
Become aware of what your mind and body feel like in each state of energy and tension. For example:
High-Energy:
Energized (e.g., during or after a workout)
Feeling well-rested and healthy
Having positive feelings (e.g., when laughing or talking with others)
Feeling motivated
Having complete concentration and focus
High-Tension:
Having lots to do
A busy day ahead (e.g., a heavy workload, working on tasks)
Feeling stressed or overwhelmed (see: Stress & Stressors to identify the source of your tension)
Low-Energy:
Feeling tired and exhausted
Lack of motivation
Feeling sick (when we are sick, our body naturally produces chemicals that make us sleepy)
Drained from high-tension
Low-Tension:
Feeling calm, relaxed, at ease
Having stress management strategies in place (e.g., meditation, yoga, deep breathing, prayer, listening to music)
Relying on a positive support system, such as family, friends, community and/or professionals
Maintaining effective routines and practices
Know what personal strategies work to move you to the state you want or need to be in:
Getting into a High-Energy state:
Getting good sleep: amount, quality, timing, state of mind (these are mentioned in the podcast)
Eating healthy and nutritious (high vibration) foods and drinking lots of water
We usually don’t choose to enter this state. Our body naturally enters high-tension states because of the stressors that exist within (e.g., hunger) and around us (e.g., morning traffic). Stressors affect each of us differently, so it’s important to know which ones have the most impact on you. For example, feeling too hot, feeling sick, excessive screen time, watching the news, changes in routine (see: Stress & Stressors).
Entering a Low-Energy state:
Again, we don’t choose to enter this state. Our body naturally enters low-energy states as we exert energy and experience stress, which is what drains our energy reserve throughout our day. However, we can settle into this state at the end of a long day with an evening routine that might consist of low-tension practices such as reading a book, drinking a cup of tea, praying/spiritual practices, expressing gratitude in writing, meditating, taking a bath, or doing bedtime yoga.
Getting into a Low-Tension state:
This requires recognizing your stressors, reducing and/or managing them. Engaging in self-care and low-tension practices is also important here. This isn’t always easy, but with time and support, you can develop these practices and habits. For example, I know that too much time in front of a screen strains my eyes so I balance and manage my screen time by taking breaks from it, adjusting display settings, and shutting my devices down at the end of the day and long before bed.
Build and maintain a routine:
Humans like routine; however, the pandemic disrupted what our normal routines used to be. People lost jobs or had to shift to working from home. When our schedules are different than we are used to, we may be doing less (or more) than we had been before. Develop a morning and an evening routine to move yourself through the energy and tension states you want or need to be in to be productive, make the most, and meet the demands of your day.
Engage in movement and physical activity:
Our bodies are designed to recover from energy exertion through our parasympathetic system. When we don’t move, our body doesn’t know what to do with the extra energy and this can impact sleep. Go walking, running, bike riding, to the gym, do gardening, spend some time out in nature, sweat and burn energy whenever and however you can.
Don’t be so hard on yourself:
We are human and we do the best we can in each moment. Remember that the human body consists of a nervous system that responds to stress. What’s most important is understanding this and how to manage it. A great place to start is by learning about self-regulation (see: What is Self-Regulation?) and reframe your understanding about how your body naturally responds when under different types of stress. You can then start to identify what are sources of high-tension (stressors) for you and develop personal stress management strategies that help you navigate through energy and tension states. Realize when things are beyond your control and when needed, seek professional support and connect with people you can talk to and that you trust.
I hope that this article was helpful or useful to you in some way or another. Please feel free to share it with others. Wishing you the very best for 2023. 💞
Reference: 1Shanker, Stuart. Reframed: Self-Reg for a Just Society. University of Toronto Press, 2020.
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WEBSITE DISCLAIMER
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
