#SWAAYthenarrative

Keeping Focused And Calm In a Turbulent World

Lifestyle

If you wake up these days feeling the tone and outlook of the world around you has taken a surreal shift, you’re not alone. Like many of us, I have enlisted my feet and hands in fuller engagement in our democracy. It feels good. But as much as that outer expression helps, I’ve felt a parallel need to process these changes inwardly.


Six friends and I took two hours on a recent Friday night to ground ourselves in the new reality through a series of short writing exercises followed by honest conversation. We explored questions about ourselves and shared what we came up with in the hope of finding a path forward.

These six friends and I—we call ourselves The Circle—have been meeting semi-monthly for about fifteen years. We’ve explored our lives through various prisms, including dream interpretation, Jungian archetypes and the 17 stages of the Hero’s Journey. We take turns orchestrating the evening, using various tools with the aim of distilling insight.

On our first post-inauguration meeting, it was my turn to lead the evening. I came up with a short visualization to help put us in touch with our inner wisdom. Afterwards, we took up our pens and worked silently together to explore five sets of questions in the hope of shielding our inner weather from the outer climate.

Having the Courage to Explore Your Canyon

When I was in college, I had a powerful dream that I was standing on a cliff over a vast, vaporous canyon. With me was a giant Great Dane with the heart of a horse whose job was to lead me down the trail. Later a Jungian dream analyst told me the vast space was my soul, not to be feared but to be explored. The dog-horse was my guide, and if I didn’t descend on my own, life would take me there. Better to go voluntarily.

If you’ve ever trekked the real Grand Canyon, you know the river that formed it was a buzz saw through time. Each descending layer of rock represents billions of years. The deeper you climb, the more you penetrate the oldest part of the canyon. We are like canyons, too. We operate on the busy surface, preoccupied with the here-and-now of careers, family and friends, but it can be enormously grounding to take time to journey down to our center.

The hectic surface of life is full of the people, places and situations that occupy the here-and-now. They reflect back the refrains that circle in our heads. But if we take a moment to step back from fires at work, interpersonal conundrums, political chaos or whatever weather is raging on our cliff top in order to slip down into the peaceful space of our inner canyon, we can gain clearer perspective.

The constant noise of life can make us skittish about silence, but the deepest part of you, ancient and timeless, is your pure essence, the you-ness that would still be you even without your job or family or even your name—the core of your being that carries and supports you. It’s worth a visit.

The levels of rock in a canyon are like the layers of your experience, the storms and earthquakes you lived through, both personal and collective. They can remind us of how we’ve reacted to difficult times in the past, moments when we stayed centered or lost touch with ourselves. We can begin to notice our signature reactions and go-to patterns. Maybe we’ve been operating on autopilot without realizing it. Even a moment of introspection can help us retake the reins.

CENTERING QUESTIONS IN TIMES OF CHANGE

Alone or with friends, take a few minutes to write your reaction to the following questions, picking and choosing the ones you are drawn to, or better yet, the ones you absolutely do not want to answer. Exploring the question you have the most resistance to may give you the biggest payoff.

1. DO I TRUST MYSELF AT WORK AND IN LIFE?

In what situations at home or work do I not trust myself? When have I acted in a way that’s not true to myself? Do I believe more in outer or inner security? Have I paid more attention to the care of appearances or my deepest instincts?

2. CAN I LOOK MY FEAR IN THE EYE? HOW ABOUT MY POWER?

If my anxiety were visible, what would it look like? When does fear take hold of me? In what circumstance do I hand my power over? Does lack of self-trust allow fear to control me? If I could look my own power in the eye, what would I see?

3. WHICH NETWORKS IN MY LIFE ARE SUPPORTING ME? OR DRAINING ME?

What alliances am I part of at home, at work and socially? Which groups strengthen me? Which are draining? How can I fortify my healthy networks and disentangle from the others?

4. WHAT EXPERIENCES AM I SEEKING?

If I’ve deliberately chosen to be in my current life circumstances, in this space and time, in my current relationships, job and society, what am I here to experience? How can this changing time enable me to become my truest self?

5. WHAT GIFTS DO I BRING?

What is my highest inner priority, my driving force? How can I strengthen it? What gifts, talents and tools can I offer to changing situations in my job, relationships or society? How can my contribution make me more myself?

After exploring these ideas alone or with friends, the storms on the surface of your life may still rage, but your inner weather may be calmer, clearer, and renewed with self-trust.

3 Min Read
Health

7 Must-have Tips to Keep You Healthy and Fit for the Unpredictable COVID Future

With a lack of certainty surrounding the future, being and feeling healthy may help bring the security that you need during these unpredictable times.

When it comes to your health, there is a direct relationship between nutrition and physical activity that play an enormous part in physical, mental, and social well-being. As COVID-19 continues to impact almost every aspect of our lives, the uncertainty of the future may seem looming. Sometimes improvisation is necessary, and understanding how to stay healthy and fit can significantly help you manage your well-being during these times.

Tip 1: Communicate with your current wellness providers and set a plan

Gyms, group fitness studios, trainers, and professionals can help you to lay out a plan that will either keep you on track through all of the changes and restrictions or help you to get back on the ball so that all of your health objectives are met.

Most facilities and providers are setting plans to provide for their clients and customers to accommodate the unpredictable future. The key to remaining consistent is to have solid plans in place. This means setting a plan A, plan B, and perhaps even a plan C. An enormous amount is on the table for this coming fall and winter; if your gym closes again, what is your plan? If outdoor exercising is not an option due to the weather, what is your plan? Leaving things to chance will significantly increase your chances of falling off of your regimen and will make consistency a big problem.

The key to remaining consistent is to have solid plans in place. This means setting a plan A, plan B, and perhaps even a plan C.

Tip 2: Stay active for both mental and physical health benefits

The rise of stress and anxiety as a result of the uncertainty around COVID-19 has affected everyone in some way. Staying active by exercising helps alleviate stress by releasing chemicals like serotonin and endorphins in your brain. In turn, these released chemicals can help improve your mood and even reduce risk of depression and cognitive decline. Additionally, physical activity can help boost your immune system and provide long term health benefits.

With the new work-from-home norm, it can be easy to bypass how much time you are spending sedentary. Be aware of your sitting time and balance it with activity. Struggling to find ways to stay active? Start simple with activities like going for a walk outside, doing a few reps in exchange for extra Netflix time, or even setting an alarm to move during your workday.

Tip 3: Start slow and strong

If you, like many others during the pandemic shift, have taken some time off of your normal fitness routine, don't push yourself to dive in head first, as this may lead to burnout, injury, and soreness. Plan to start at 50 percent of the volume and intensity of prior workouts when you return to the gym. Inactivity eats away at muscle mass, so rather than focusing on cardio, head to the weights or resistance bands and work on rebuilding your strength.

Be aware of your sitting time and balance it with activity.

Tip 4: If your gym is open, prepare to sanitize

In a study published earlier this year, researchers found drug-resistant bacteria, the flu virus, and other pathogens on about 25 percent of the surfaces they tested in multiple athletic training facilities. Even with heightened gym cleaning procedures in place for many facilities, if you are returning to the gym, ensuring that you disinfect any surfaces before and after using them is key.

When spraying disinfectant, wait a few minutes to kill the germs before wiping down the equipment. Also, don't forget to wash your hands frequently. In an enclosed space where many people are breathing heavier than usual, this can allow for a possible increase in virus droplets, so make sure to wear a mask and practice social distancing. Staying in the know and preparing for new gym policies will make it easy to return to these types of facilities as protocols and mutual respect can be agreed upon.

Tip 5: Have a good routine that extends outside of just your fitness

From work to working out, many routines have faltered during the COVID pandemic. If getting back into the routine seems daunting, investing in a new exercise machine, trainer, or small gadget can help to motivate you. Whether it's a larger investment such as a Peloton, a smaller device such as a Fitbit, or simply a great trainer, something new and fresh is always a great stimulus and motivator.

Make sure that when you do wake up well-rested, you are getting out of your pajamas and starting your day with a morning routine.

Just because you are working from home with a computer available 24/7 doesn't mean you have to sacrifice your entire day to work. Setting work hours, just as you would in the office, can help you to stay focused and productive.

A good night's sleep is also integral to obtaining and maintaining a healthy and effective routine. Adults need seven or more hours of sleep per night for their best health and wellbeing, so prioritizing your sleep schedule can drastically improve your day and is an important factor to staying healthy. Make sure that when you do wake up well-rested, you are getting out of your pajamas and starting your day with a morning routine. This can help the rest of your day feel normal while the uncertainty of working from home continues.

Tip 6: Focus on food and nutrition

In addition to having a well-rounded daily routine, eating at scheduled times throughout the day can help decrease poor food choices and unhealthy cravings. Understanding the nutrients that your body needs to stay healthy can help you stay more alert, but they do vary from person to person. If you are unsure of your suggested nutritional intake, check out a nutrition calculator.

If you are someone that prefers smaller meals and more snacks throughout the day, make sure you have plenty of healthy options, like fruits, vegetables and lean proteins available (an apple a day keeps the hospital away). While you may spend most of your time from home, meal prepping and planning can make your day flow easier without having to take a break to make an entire meal in the middle of your work day. Most importantly, stay hydrated by drinking plenty of water.

Tip 7: Don't forget about your mental health

While focusing on daily habits and routines to improve your physical health is important, it is also a great time to turn inward and check in with yourself. Perhaps your anxiety has increased and it's impacting your work or day-to-day life. Determining the cause and taking proactive steps toward mitigating these occurrences are important.

For example, with the increase in handwashing, this can also be a great time to practice mini meditation sessions by focusing on taking deep breaths. This can reduce anxiety and even lower your blood pressure. Keeping a journal and writing out your daily thoughts or worries can also help manage stress during unpredictable times, too.

While the future of COVI9-19 and our lives may be unpredictable, you can manage your personal uncertainties by focusing on improving the lifestyle factors you can control—from staying active to having a routine and focusing on your mental health—to make sure that you emerge from this pandemic as your same old self or maybe even better.