10 Strategies for Personal Well-Being in these Challenging Times - Lerae Gidyk and Coach Team

As we continue to connect with you during these past weeks of coaching, we see and experience ourselves how challenging it is for us all to maintain our mental, emotional and physical health when everything else in our world is shifting and changing very quickly! Here are 10 Well-being Strategies that we’d like to offer you:

1. Tune into yourself. Write in your journal, meditate (guided meditations are a great resource), reflect and tune into your thoughts, needs, fears and desires right now. Strengthen that connection to yourself and establish an awareness of what you need in order to retain your grounding. You’re also stronger to help others from this space.


2. Focus on what you can control. Many things feel out of our control right now. However, we can shift our focus to those circumstances over which we have some control. For example, how much and what news we listen to, how and with whom we spend our time, the quality of our thoughts and whether we respond to a situation from a base of love or fear. Remember, where attention goes, energy flows!

3. Move your body. Exercise. Go for a walk. Move your body. Did we say that already? So important. Many studies have shown that exercise reduces anxiety. Find your online led workout or do it on your own:


Nike Training Club App,

New workouts by World-class Nike Trainers!! Amazing right?! With proper form and posture. You can search through all their videos, choose length of time, muscle groups and so much more.


Fitness Blender

A YouTube channel with over 600 workouts that can be searched by length, difficulty, training type, calories burned and muscle group. They have videos suitable for all fitness levels, as well as excellent options for when you might want a really short but intense workout. 


Do Yoga with Me

YouTube channel offers a workout for everyone. Click through different styles and intensity or look for a video to help with a specific issue like yoga for lower back pain. Pilates and Power Yoga are available for a more intense workout and if you have kids at home, try their collection of yoga for the little ones. 


Try a variety from Yoga, Pilates, Tai Chi, Zumba, Bootcamps, etc. Also find out if your own local fitness community is offering LIVE online sessions through social media. What you need most likely exists online! Yoga, Pilates, Tai Chi, Zumba, Bootcamps, etc. Also find out if your own local fitness community is offering LIVE online sessions through social media. What you need most likely exists online!



4. Eat healthy. It’s much easier and to stay grounded and calm when our bodies are well nourished. If possible, we suggest making an effort to keep up healthy eating habits. Green veggies anyone? However, be kind to yourself if you find yourself reaching for comfort foods in this stressful time.






STRESS RELIEVING GREEN SMOOTHIE

Let’s look at the ingredients and see what makes this work and why… Spinach – Leafy greens are a great source of folate, a B Vitamin that can help your body produce serotonin and dopamine. Spinach is also rich in magnesium. Many of the ingredients in this smoothie are also high in magnesium for good reason. When our bodies are under stress, we become at risk of being deficient in magnesium. Magnesium can reduce stress hormones, reduce inflammation, and relax our nerves. “…Magnesium plays an important role in biochemical reactions all over your body.” Yogurt – Adding yogurt to this smoothie is beneficial for several reasons. Yogurt is a type of fermented food. Fermented foods contain beneficial bacteria that impact your mood. Yogurt is also a great source of magnesium. To keep this vegan, use a good quality vegan yogurt with probiotics. Avocado – Creamy avocado is loaded with nutrients like B Vitamins, such as folate, Vitamin E, potassium and magnesium. Avocados also keep us feeling full. That paired with glucose regulating magnesium, can keep glucose levels steady, preventing mood swings. Banana – High in potassium and a great source of magnesium, the banana in this smoothie is a perfect way to add a bit of sweetness. Almond Milk – Almonds are a good source of Vitamin E and magnesium. Use unsweetened almond milk to control sugar. Cinnamon, Turmeric and Nutmeg – Each of these spices have health benefits. Cinnamon can regulate glucose levels. Turmeric, considered a super superfood, is loaded with antioxidants and can increase blood flow. Nutmeg has been used over the ages to ease anxiety. Stress Relieving Green Smoothie This Stress Relieving Green Smoothie is made with superfoods that may naturally reduce stress and anxiety. Vegetarian | Vegan Friendly | Gluten Free Serves: 2 Ingredients

  • 2 cups fresh spinach packed

  • 1/2 cup full-fat plain Greek yogurt or vegan yogurt

  • 1/2 medium avocado peeled and pitted

  • 1 frozen medium banana

  • 3/4 cup unsweetened almond milk

  • 1/2 teaspoon ground cinnamon

  • 1/8 teaspoon ground turmeric

  • 1/8 teaspoon ground nutmeg

Instructions

  • Place all ingredients into your blender. Blend on high speed for about 45 seconds or until smooth and creamy.

  • Pour into two serving glasses.

Notes If you'd rather your smoothie be a bit sweeter, add some honey or pure maple syrup to taste.

5. Read a book. Physical books, e-books, audiobooks. Read to each other. Tell stories to each other. Sit under a tree and read. Read inside your freshly built snow fort. Read in front of the fire. Pitch a tent in your living room and read. And how about sharing your favourite book title with a friend?

6. Keep learning. Learning new content can excite and distract us so we can’t dwell on anxiety inducing circumstances as much. Take advantage of the many free educational offerings that you can find online. They are popping up like popcorn. Pop!


7. Look for the bright side. What are the positive sides of this crisis? Are there any? How many can you see? Create a list on your own or with others, on the potential opportunities that are emerging from this situation. Is anything opening up for you?

8. Be kind. Be patient. Be kind to others and yourself, to your local and global communities. Others are also doing the best they can to cope. Finding compassion for others in difficult times goes a long way in getting through this together. Is there anything that you can do for others?


9. Stay connected. We are social beings and need connections with others. Shift your attention to exploring how to connect ‘non-physically’. For example: call someone on the telephone, plan a Skype lunch/dinner/coffee, create a watch party on Netflix , play virtual games with each other (scrabble, chess, minecraft), create a group chat, Facetime your friends from a long time ago. How are they doing?

10. Practice gratitude. Keep a gratitude journal to help you focus on positive events. We are always surprised at how many items we can list when we actually do this. Write at least 10 things that you are grateful for every day. With gratitude in our hearts we can get through anything!

With gratitude for all of you, stay healthy.


If you need one of us, we are here for you too.

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