Tools for Easing Stress
The World Health Organization has announced that stress is the health epidemic of the 21st century. When we are stressed, our immune system is de-activated. Addressing stress, tension and anxiety is one of the best things we can do for ourselves. This means creating awareness around and taking steps towards reducing stress and move ourselves into a calm, relaxed state is just as important, if not more, than eating well and exercising.
The more we do this, the more we empower ourselves. We often think stress is coming at us from what’s happening in our environment like our long to-do list, pressures from work, the demands of others, etc..
These things are triggering an anxious response and our power lies in how we respond. So as we practice self-soothing techniques, we build more resiliency to stress.
Here are a few ideas that are proven to help move us into a relaxed state:
Listening to Calming Music
We might intuitively feel that the soft tones of calming music help us relax. The research supports that intuition. One study found that listening to calming music helps us more quickly reduce cortisol, a key stress hormone. Given calming music is easy to find on YouTube, this may be an easy, effective relaxation technique. Or maybe you have your own favorite music that you know will lift your mood.
Deep Breaths
This is by far the simplest and most effective ways to relax. Deep breathing activates the parasympathetic nervous system—our "rest and digest" system. You can do it anywhere, anytime. It’s actually good to get in the practice of taking deep breaths when you’re not stressed- try setting a timer as a reminder. Think of taking a few deep breaths a day like taking your vitamins or brushing your teeth.
Coloring
There has been a lot of interest in adult coloring in the last few years. It turns out that coloring can actually be an effective relaxation technique. One study showed that using adult coloring books can reduce anxiety, as long as the shapes that are being colored in are sufficiently complex. So if you’re looking to color for calm, try grabbing a coloring book with complex mandalas or details to get the calming benefit.
Cultivating Joy
Positive emotions can create upward spirals of positivity—the more positive emotions we feel, the more those emotions generate even more positive emotions. Even though this might not be considered a relaxation technique, shifting our emotions will relax us. So consider creating more positive emotions by choosing to do something that brings you joy. I encourage you to create a JOY list! When we’re stressed, it’s not as easy to remember, so you can look to your list and choose a joy-maker. Maybe it’s getting some ice cream, spending time with a pet or listening to an uplifting podcast.
Taking a Break From Your Phone
We now know that spending too much time on our smartphones or the internet is associated with higher levels of depression and anxiety. This is another practice that could use an alarm as a reminder. Try swapping out some phone time for a few minutes outside - nature is the perfect medicine for stress - or a few light stretches with deep breaths.
Tapping
Tapping, also known as EFT (Emotional Freedom Technique), is a powerful stress relief technique. Tapping is based on the combined principles of ancient Chinese acupressure and modern psychology. Tapping is proven to reduce stress, lower cortisol, improve sleep, reduce anxiety, relieve pain, increase productivity, and more. I highly recommend trying it.
Flower Essences
One of my personal favs. Flower essences shift our vibration and mood just like listening to music or getting a hug. They complement any stress relief technique and help to heal what’s causing the stress response by creating the awareness needed to notice our triggers.
We live in a high-stress world, there will always be something that triggers us, so be kind to yourself and keep in mind these relaxation techniques to practice anytime. The more we practice the more resilient to stress we will become which leads to a happier, healthier you.
The more we do this, the more we empower ourselves. We often think stress is coming at us from what’s happening in our environment like our long to-do list, pressures from work, the demands of others, etc..
These things are triggering an anxious response and our power lies in how we respond. So as we practice self-soothing techniques, we build more resiliency to stress.
Here are a few ideas that are proven to help move us into a relaxed state:
Listening to Calming Music
We might intuitively feel that the soft tones of calming music help us relax. The research supports that intuition. One study found that listening to calming music helps us more quickly reduce cortisol, a key stress hormone. Given calming music is easy to find on YouTube, this may be an easy, effective relaxation technique. Or maybe you have your own favorite music that you know will lift your mood.
Deep Breaths
This is by far the simplest and most effective ways to relax. Deep breathing activates the parasympathetic nervous system—our "rest and digest" system. You can do it anywhere, anytime. It’s actually good to get in the practice of taking deep breaths when you’re not stressed- try setting a timer as a reminder. Think of taking a few deep breaths a day like taking your vitamins or brushing your teeth.
Coloring
There has been a lot of interest in adult coloring in the last few years. It turns out that coloring can actually be an effective relaxation technique. One study showed that using adult coloring books can reduce anxiety, as long as the shapes that are being colored in are sufficiently complex. So if you’re looking to color for calm, try grabbing a coloring book with complex mandalas or details to get the calming benefit.
Cultivating Joy
Positive emotions can create upward spirals of positivity—the more positive emotions we feel, the more those emotions generate even more positive emotions. Even though this might not be considered a relaxation technique, shifting our emotions will relax us. So consider creating more positive emotions by choosing to do something that brings you joy. I encourage you to create a JOY list! When we’re stressed, it’s not as easy to remember, so you can look to your list and choose a joy-maker. Maybe it’s getting some ice cream, spending time with a pet or listening to an uplifting podcast.
Taking a Break From Your Phone
We now know that spending too much time on our smartphones or the internet is associated with higher levels of depression and anxiety. This is another practice that could use an alarm as a reminder. Try swapping out some phone time for a few minutes outside - nature is the perfect medicine for stress - or a few light stretches with deep breaths.
Tapping
Tapping, also known as EFT (Emotional Freedom Technique), is a powerful stress relief technique. Tapping is based on the combined principles of ancient Chinese acupressure and modern psychology. Tapping is proven to reduce stress, lower cortisol, improve sleep, reduce anxiety, relieve pain, increase productivity, and more. I highly recommend trying it.
Flower Essences
One of my personal favs. Flower essences shift our vibration and mood just like listening to music or getting a hug. They complement any stress relief technique and help to heal what’s causing the stress response by creating the awareness needed to notice our triggers.
We live in a high-stress world, there will always be something that triggers us, so be kind to yourself and keep in mind these relaxation techniques to practice anytime. The more we practice the more resilient to stress we will become which leads to a happier, healthier you.
What do flower essences smell like?
I get this question a lot. And the answer is: they don’t ; )
Flower essences don’t smell like flowers. People confuse flower
essences and essential oils which do have a scent. Both can be used for healing in different ways but here are the main differences….
Essential oils are highly fragrant, used most often to address mental
and physical conditions and some have safety concerns to consider
because they are made of the physical properties of the plant.
Flower Essences are water-based, taken as a tincture and used mostly to address our emotions. They are 100% safe for anyone to take, kids and pets included, because they are made of the vibrational property of the plant (similar to homeopathy).
Essential oils are amazing and I can share more about them another time. But today, I want to share why flower essences can be transformational. Our emotions are what lies beneath any physical or mental upset. And they are essential to address when we want to create any sustainable change in our life. Our emotions are what drives us. So until we get a clear picture of why we do the things we do, it’ll be difficult to move towards the things we want. Flower essences help us to be more aware. They shift our emotions and help us to see things differently. From this place, we can begin to change the things we want to change.
We all have more power than we are taught to believe. To tap into it, we start by exploring emotions. When a feeling arises, asking, why? Flower essences help us feel calmer, more confident, etc.. and they create space so we can pause (rather than react) and begin to explore. They work acutely while also helping us heal the deep stuff. So we begin to feel better right away and at the same time, our awareness is bringing things from the subconscious to light.
Posted January 28, 2022
Flower essences don’t smell like flowers. People confuse flower
essences and essential oils which do have a scent. Both can be used for healing in different ways but here are the main differences….
Essential oils are highly fragrant, used most often to address mental
and physical conditions and some have safety concerns to consider
because they are made of the physical properties of the plant.
Flower Essences are water-based, taken as a tincture and used mostly to address our emotions. They are 100% safe for anyone to take, kids and pets included, because they are made of the vibrational property of the plant (similar to homeopathy).
Essential oils are amazing and I can share more about them another time. But today, I want to share why flower essences can be transformational. Our emotions are what lies beneath any physical or mental upset. And they are essential to address when we want to create any sustainable change in our life. Our emotions are what drives us. So until we get a clear picture of why we do the things we do, it’ll be difficult to move towards the things we want. Flower essences help us to be more aware. They shift our emotions and help us to see things differently. From this place, we can begin to change the things we want to change.
We all have more power than we are taught to believe. To tap into it, we start by exploring emotions. When a feeling arises, asking, why? Flower essences help us feel calmer, more confident, etc.. and they create space so we can pause (rather than react) and begin to explore. They work acutely while also helping us heal the deep stuff. So we begin to feel better right away and at the same time, our awareness is bringing things from the subconscious to light.
Posted January 28, 2022
When You Don't Feel Well
I take flower essences everyday. I usually create a formula for myself every 3 weeks or so. The blend I’m taking at the
moment has flowers in it that allow for trust, ease and flow.
And ones that keep my head clear of nervous mental chatter. I noticed I was getting a bit obsessed with my physical health (I’m a Virgo ;) and the obsession was causing me to feel tense and even worse. I was focusing on how I wasn’t feeling well rather than how I wanted to feel. I knew I needed essences that would relieve the tension and help me see the situation with more clarity. And they did.
A day or two after I began taking this combination, I could feel myself relax and trust that what I was feeling was stress related and how listening to my body (rather than my mind) was what I needed to do.
So I did. I did exactly (well, almost) what my body was craving from eating only warm foods to laying down even when my mind said I should be doing 5 other things. I might not have given myself permission to trust my body’s cues without the support of the essences.
This is how flower essences can be the perfect remedy for physical issues. And a good example of their potency when it comes to creating awareness.They help us see things with a new perspective while soothing emotions so we feel safe enough to make the right choices.
Since physical health is directly linked to mental and emotional health, I go to flower essences right away when I don’t feel 100%. Some essences address physical symptoms and all essences help support our mental and emotional states and help relieve stress = key to healing and vibrant health.
If you’re curious if flower essences can help you with a physical issue, the answer is yes. We often overlook the importance of tending to our emotional state and nervous system when we approach physical health. It’s an essential piece. Reach out if you’d like to learn more about how they can support you.
Posted December 13, 2021
I came across this quote
"Try to imagine a life without timekeeping. You probably can’t. You know the month, the year, the day of the week. There is a clock on your wall or the dashboard of your car. You have a schedule, a calendar, a time for dinner or a movie. Yet all around you, timekeeping is ignored. Birds are not late. A dog does not check its watch. Deer do not fret over passing birthdays. Man alone measures time. Man alone chimes the hour. And, because of this, man alone suffers a paralyzing fear that no other creature endures. A fear of time running out." ~ Mitch Albom
Why I Love Flower Essences
I’m moving through a time of major change. My daughter began 9th grade at a new school after spending ten years at her last school. Needless to say, this will be quite an adjustment for us both as we let go of the community we know so well and as my presence in her school life begins to wane. And my son is about to go away to college. For months I’ve been doing everything I can to avoid the sadness that I feel rising up to the surface. My world is about to change. I’m feeling a lot but it’s the sadness that I haven’t fully allowed myself to feel thanks to countless distractions.
I decided to create a flower essence formula to help me navigate this time of transition. I chose essences for patience, inner strength and ones that I know help to broaden perspective to see the bigger picture. I don’t want to lose sight of what’s important at this time.
My intention behind this blend of essences was to gift myself the permission to slow down and take in all that’s happening. It’s a super busy time but I don’t want it to fly by without savoring the last few weeks with my son before leaves the nest as well as all of the exciting news my daughter will share about her first impressions of high school. Flower essences are the perfect ally - gently reminding me to pause and savor.
They’re also helping me to be more present with the inescapable sadness. Rather than keeping busy to avoid feeling it, I’m leaning in. And I’ve noticed it’s not like stepping into a rainstorm, it’s more like I’m hanging out in a mist. I’m sure it’s going to get pretty stormy on those days we’re making the big move but I feel confident that as I allow it all to unfold with awareness and presence, the emotional storm can be navigated and I will find my center again.
At this moment, I’m feeling so grateful for this new formula, offering strength and clarity as I step through this portal.
Posted August 30, 2021
I decided to create a flower essence formula to help me navigate this time of transition. I chose essences for patience, inner strength and ones that I know help to broaden perspective to see the bigger picture. I don’t want to lose sight of what’s important at this time.
My intention behind this blend of essences was to gift myself the permission to slow down and take in all that’s happening. It’s a super busy time but I don’t want it to fly by without savoring the last few weeks with my son before leaves the nest as well as all of the exciting news my daughter will share about her first impressions of high school. Flower essences are the perfect ally - gently reminding me to pause and savor.
They’re also helping me to be more present with the inescapable sadness. Rather than keeping busy to avoid feeling it, I’m leaning in. And I’ve noticed it’s not like stepping into a rainstorm, it’s more like I’m hanging out in a mist. I’m sure it’s going to get pretty stormy on those days we’re making the big move but I feel confident that as I allow it all to unfold with awareness and presence, the emotional storm can be navigated and I will find my center again.
At this moment, I’m feeling so grateful for this new formula, offering strength and clarity as I step through this portal.
Posted August 30, 2021
Energy In vs Energy Out
I’ve been thinking a lot lately about how addicted I’ve become to information. I listen to books in the car and podcasts when I’m cooking. I take endless classes and whenever there’s downtime, I’m catching up on texts and checking Instagram. I use to spend a lot more time creating but because our world is speeding up so much, it feels like there’s hardly time for anything creative which is not healthy. The feminine principle of creation is vital our wellbeing. So I’m setting an intention to create a more balanced flow of information and creation. I’m committing to more journaling to get all of the information I accumulate sorted and to tap into how it all feels. I'm taking tech device breaks and they are getting more frequent and I’ve started to carve out more time to create. I made myself a necklace the other day. We’ll see what else emerges and how I feel as I work towards more balance with this.
This is how the solar/Leo/summer energetics are moving through me.
How has this time been feeling for you?
Posted August 8, 2021
This is how the solar/Leo/summer energetics are moving through me.
How has this time been feeling for you?
Posted August 8, 2021
Yay, back to my boring routine!
Last week I spent a few days in the beach towns of Central Coast, CA. I love it up there! It was beautiful and while I feel well nourished after quality time with loved ones, I also felt out of balance in my body as I strayed from my normal self-care routine. It didn’t take long, a few days maybe, until I was feeling back in alignment. (so Virgo!) So I thought I’d share some of the pieces of my daily practices that fell away during my travels but that clearly keep me feeling my best…
Drinking lots of clean, filtered water (sometimes with lemon) first thing in the morning to flush toxins. Bonus: add some green powder with chlorella and spirulina
Eating fruit! I try and do this before coffee. Always the first food I eat to flush more waste which is KEY to optimal health
Back to my low-acid, organic coffee! (I drink 1/4 caf ;) Mommee Coffee brand is so yummy. Bonus: add some nutrients like turmeric, cinnamon, ashwaganda or medicinal mushrooms
Yoga! Bonus: I use flower essences to quiet the mind and make it a moving meditation
Smoothies! I missed my smoothies where I add in extra nutrients with greens, protein powder, flax, hemp or chia seeds
Salads! Bonus: adding herbs, nuts, seeds or hearty salad toppers like quinoa or lentils - I like to prep these and keep them in the fridge to easily plop on top
Returned to my regular sleep times. We get more restful and better quality sleep when we go to bed and wake up at the same times each day. Try it! This was a game changer for me. Bonus: don’t eat too close to bedtime so your body has more time to cleanse and restore
When I stick to these practices each day, I feel good. I’m more focused, productive and have way more energy. And my mood is stable too. Keep in mind, this is what I found works for ME. I share because I love hearing about how others work self-care and healthy habits into their busy days (and I love short cuts!) so I thought you might too.
Experts say the best way to stick to healthier habits is to work with your current habits. Take baby steps. Think: What am I doing everyday already and what small shift can I make or add? And then build upon those.
Of course I do stray and indulge in my old favs (mmmm, toast) especially on vacation but having a routine feels really good to return to. What are your favorite health habits and hacks? Is there a habit you're ready to upgrade? Let me know!
Posted July 18, 2021
Embody the Sun!
This is so true when it comes to food but think
about the idea of you/your body holding
everything it comes in contact with - from
cosmetics and lotions to inhaling the salty sea
air at the beach to another person's energy - all
of it enters your being since we are more than
just our physical body. Same goes for
undesirable things. If we practice being
conscious about everything we meet with, i.e.,
eat, smell, touch, look at, read, apply to our skin, etc. - we realize we have control over many things that can nourish and heal us (raise our vibration) and things that can deplete and harm us (lower our vibration). We make countless choices everyday!
With this in mind, think about things that are nourishing and healing. Most are found in nature or are natural like herbs, fruits, vegetables, water, animals, kind people, trees, essential oils, and so on. Now think about the Sun ... and how good it feels to bath in it, absorbing vitamin D and taking in it's energetic. Here's a piece I shared in an email recently about how to celebrate, offer gratitude for and absorb the power of the Sun during Summer Solstice this Sunday June 20, 2021 at 8:32pm PST.
With this year's Summer Solstice upon us ~ I’m celebrating the Sun and the glorious solar energies we are gifted every day. I’ve been contemplating the profound gifts we receive from the Sun ~ light, warmth, sunsets, sunrises, and the power it harnesses to give us food and medicine. I love this quote that captures it’s energetic and spirit:
“And still after all this time, the Sun has never said to the Earth, “You owe me.” Look what happens with love like that. It lights up the sky.” -Rumi
The Sun’s tenacity, generosity and fierceness are an inspiration and these extra long days, when we are gifted so much of the Sun’s radiance is the perfect time to honor and embody it’s spirit.
So celebrate!The beauty we witness in nature, resides in us. To activate the Sun’s power within you celebrate the Solstice ~ the day we enjoy the Sun’s presence the longest and the point when the days begin to shorten. Here are some ideas for honoring the Sun and celebrating Summer Solstice with intention and gratitude:
You can let your true radiance shine by taking Sunflower flower essence! It holds sun-like qualities of warmth, loving compassion and self- expression. It's vibration is radiant and outgoing so if you're wanting some confidence to let yourself be seen, try Sunflower essence!
Posted June 18, 2021
about the idea of you/your body holding
everything it comes in contact with - from
cosmetics and lotions to inhaling the salty sea
air at the beach to another person's energy - all
of it enters your being since we are more than
just our physical body. Same goes for
undesirable things. If we practice being
conscious about everything we meet with, i.e.,
eat, smell, touch, look at, read, apply to our skin, etc. - we realize we have control over many things that can nourish and heal us (raise our vibration) and things that can deplete and harm us (lower our vibration). We make countless choices everyday!
With this in mind, think about things that are nourishing and healing. Most are found in nature or are natural like herbs, fruits, vegetables, water, animals, kind people, trees, essential oils, and so on. Now think about the Sun ... and how good it feels to bath in it, absorbing vitamin D and taking in it's energetic. Here's a piece I shared in an email recently about how to celebrate, offer gratitude for and absorb the power of the Sun during Summer Solstice this Sunday June 20, 2021 at 8:32pm PST.
With this year's Summer Solstice upon us ~ I’m celebrating the Sun and the glorious solar energies we are gifted every day. I’ve been contemplating the profound gifts we receive from the Sun ~ light, warmth, sunsets, sunrises, and the power it harnesses to give us food and medicine. I love this quote that captures it’s energetic and spirit:
“And still after all this time, the Sun has never said to the Earth, “You owe me.” Look what happens with love like that. It lights up the sky.” -Rumi
The Sun’s tenacity, generosity and fierceness are an inspiration and these extra long days, when we are gifted so much of the Sun’s radiance is the perfect time to honor and embody it’s spirit.
So celebrate!The beauty we witness in nature, resides in us. To activate the Sun’s power within you celebrate the Solstice ~ the day we enjoy the Sun’s presence the longest and the point when the days begin to shorten. Here are some ideas for honoring the Sun and celebrating Summer Solstice with intention and gratitude:
- Wear gold!
- Spend time in the sun and absorb the Sun’s rays
- Wake up early and greet the Sun ~ taking in the magic of sunrise
- Take in a sunset
- Light candles or a fire
- Create a mandala with chalk, flower petals, stones, crystals ...
- Create a ritual using some of these elements or whatever it is that will ignite the Sun's spirit within you : )
You can let your true radiance shine by taking Sunflower flower essence! It holds sun-like qualities of warmth, loving compassion and self- expression. It's vibration is radiant and outgoing so if you're wanting some confidence to let yourself be seen, try Sunflower essence!
Posted June 18, 2021
Caring For Myself
I love quotes! It's so satisfying to find one that resonates and captures big feelings in a few words. Or one that makes me think deeply about something and read more about the person who said it. They can be like breadcrumbs that lead me down a path of discovering someone or something fascinating.
There are some people whose vision and purpose is so clear that their words are precise and powerful. Here is one of my favorite quotes from one of those visionaries...
When I first read this quote, it stoked a little ember inside. I had known for a long time that the spiritual work I was doing was important and should be a priority but there were also many times when it felt self-indulgent. And I still battle with the voice inside that says I should be prioritizing things differently. But the truth is, when I tend to my self-care, I feel empowered. And self-care is not always an easy job. It requires devotion and it can be extremely uncomfortable. It's not just yoga classes and time for tea. It's also deep exploration of what makes us do the things we do and think the thoughts we think. What woundings and emotions are behind our thoughts and actions? That's why it's called inner work. But the reward that comes from this work is freedom, empowerment, authenticity and self-love which leads to the patience, presence and compassion to serve others. It fuels us for activism.
This quote reawakened my rebellious spirit. Knowing that the top-down structures rely on the masses remaining busy and distracted, I love the idea of slowing down to do the 'work' of healing through self-care because that's how we can create real change. And it reminded me of a simple truth: we must have our own needs met before we can help others. Like putting on the oxygen mask first. When we do this, we have a lifeline so we can support others in their healing and nurturance. And this ripples out and is where we can really begin to witness positive change in the world.
Posted February 23, 2021
There are some people whose vision and purpose is so clear that their words are precise and powerful. Here is one of my favorite quotes from one of those visionaries...
When I first read this quote, it stoked a little ember inside. I had known for a long time that the spiritual work I was doing was important and should be a priority but there were also many times when it felt self-indulgent. And I still battle with the voice inside that says I should be prioritizing things differently. But the truth is, when I tend to my self-care, I feel empowered. And self-care is not always an easy job. It requires devotion and it can be extremely uncomfortable. It's not just yoga classes and time for tea. It's also deep exploration of what makes us do the things we do and think the thoughts we think. What woundings and emotions are behind our thoughts and actions? That's why it's called inner work. But the reward that comes from this work is freedom, empowerment, authenticity and self-love which leads to the patience, presence and compassion to serve others. It fuels us for activism.
This quote reawakened my rebellious spirit. Knowing that the top-down structures rely on the masses remaining busy and distracted, I love the idea of slowing down to do the 'work' of healing through self-care because that's how we can create real change. And it reminded me of a simple truth: we must have our own needs met before we can help others. Like putting on the oxygen mask first. When we do this, we have a lifeline so we can support others in their healing and nurturance. And this ripples out and is where we can really begin to witness positive change in the world.
Posted February 23, 2021
Focus
Today, I turned to a dear flower essence ally for staying focused and on task- Rabbitbrush!
This essence keeps busy thoughts in order. It helps with both details and seeing the big picture. I use it in formulas for clarity and focus. And often I pair it with essences to support expression like Cosmos or Trumpet Vine. When feeling scattered, this is a great essence or if you're someone who is detail-oriented but struggles with a grand vision or vice-versa, someone who has big ideas and finds the details challenging.
Posted February 9, 2021