Take a pressure sabbatical.

Taking a full sabbatical from work is a luxury few of us can afford. But how about taking a sabbatical from pressure?

I’ve realised that expecting too much of myself causes me to suffer and burn out. When I allow perfectionism to dominate, nothing is good enough, and am my own worst critic. But I am the one putting pressure on myself, allowing the ‘shoulds’ to govern me.

So why do we pressure ourselves? Is it because we want recognition? Perhaps we want to do better, be the best, crave attention, want the next best thing, long for, lust after, covet, yearn. Do these actions make us happy? The things that really make us happy are those that fulfil our human needs: friends, family, community, health, nourishment, sleep, shelter, safety, enough wealth to survive and a little more to thrive. Enough.

When we feel stressed, it is often our own expectations getting in the way; the pressure we pile onto ourselves. We could be our own best friend instead of our own worst enemy. What would you do if your best friend told you they felt pressured and that it was making them sick? What advice would you give? Make a list and see what comes up as you read it through.

Here are some ideas I’ve had while taking a pressure sabbatical:

• Stepping away from social media. I’m not missing out on life because life’s right here… now.

• I’ve learned that I don’t have to make an excuse or give a reason when saying NO.

• I’m only doing the bare minimum.

• I’ve let perfectionism go. Enough is good enough.

• I step away as soon as I begin to feel overwhelmed. Space brings perspective. Time spent in nature soothes our nervous system so I feel even better for a walk.

• I am easily bored so instead of pressuring myself to focus on just one job, I have a few on the go at once. When I start to feel dullness or boredom, I switch jobs. This has been a revelation to me because I actually get more done!

• I have learned to ask for help and accept it when offered. Pride doesn’t get me anywhere.

• Timetabling is great for brain fog! it means I can tick off the jobs!

• Regular rest breaks are essential. Pushing on is pushing into burn out. Rest can be 3 minutes of pranayama, a little weeding, movement of any kind.

Remember, as Brene Brown says, “you are always doing the best you can,” so why pressure yourself to do more?

Leave a comment if you have any good ideas for easing pressure.

Brain Fog - Yoga can help.

If you are finding that you’re forgetting the names of people you know, why you went into a room, what you were talking about mid sentence, if you’re unable to find a word, feeling empty headed or confused, you are not alone. Brain fog effects many women during peri-menopause and menopause but for most, it will pass.

I recently attended an educational workshop on menopause with functional medicine practitioner, Tanya Borowski who is exceptionally knowledgeable. I am also reading a book called Hormone Repair Manual by Lara Briden. These two sources suggest ideas that may help you keep your brain healthy:

Oestrogen therapy. To really benefit, we would be better starting it 5 years before our final period or at menopause at the latest. If the average age of menopause is 51, the best time to start is 46. Neuroscientist Roberta Diaz Brinton suggests in Briden’s book, that taken after menopause, oestrogen therapy may actually contribute to dementia, however more research is needed.

Progesterone is also important for brain health. It supports GABA receptors in the brain. GABA is a mood enhancing neurotransmitter. Together oestrogen and progesterone support many brain functions, including the hippocampus (the memory centre) so it is worth discussing a combination of hormones with your health practitioner when considering HRT.

Diet and lifestyle. Tanya Borowski, says we cannot simply replace hormones without adapting our lifestyle. Both Briden and Borowski recommend that you:

• Reverse insulin resistance (with a Ketone diet).

• Soothe your nervous system.

• Develop healthy sleep habits.

• Minimise alcohol and drink more water.

• Engage in movement of any kind but strength training in particular.

• Take supplements - in particular magnesium and taurine, B12, choline and MCT oil.

The good news from the perspective of Yoga and Mindfulness is that many of the practices we engage in at Birchwood Yoga support brain function. GABA receptors are usually supported by progesterone so when this hormone is lost, we experience raised levels of anxiety and stress. Research by Chris Streeter et al, shows that GABA is released when we practice Yoga. GABA helps promote relaxation and reduces stress, anxiety and even symptoms of PMS according to Lisa Mosconi, author of The XX Brain. Meditation improves brain structure and function and the pace of Slow Mindful Yoga helps build physical strength and mental resilience. In combination with the breathing practices and long savasanas your nervous system gets soothed. Win, win!

Lessons learned from holding on too tightly.

If I could use one word to describe the way I’ve been feeling lately, it would be discombobulated. It’s been two years since we were in full lockdown in the UK. Life has changed for us all and whether we know it or not, it’s affected us on a tissue level. The fear, anxiety and stress went deep because we had to brace ourselves and now we’re living with constant uncertainty from the virus, the economy, the climate and the war in Ukraine.

I didn’t realise until my back went into spasm, just how much I had been holding on; quite literally bracing myself. I leapt from one crisis to another - the pandemic, the death of my father in law, the stress of starting a new course, deadlines and learning difficulties, keeping my business afloat and family issues; it all led to my becoming dissociated from myself.

I had known I needed to put the breaks on. I needed to stop, recentre and ground myself. I needed to feel what was happening on the inside, but my course exams were looming and I kept saying “not yet.” So my body floored me! That’s how it works energetically. “Now you’re listening aren’t you,” it said.

It’s been a humbling experience, not least because I know that what I do (or rather, don’t do) affects others. As Brene Brown would put it, I’ve been doing my best. And as I type this, the little gremlin in the back of my mind just said, “Yes, but your best isn’t good enough is it?” My job now is to silence that gremlin with kindness and self compassion.

The tools I learnt studying Yoga Therapy for the Mind will help me. As I say to my clients who take the De-Stress your Mid-Life course, these tools are life long skills that we will return to over and over again. To be human is to be fallible. But the most important thing is that we learn from our mistakes. And my mistake was not prioritising self care.

So lessons learned are:

• Doing your best is good enough.

• Taking time every day for self care is not selfish, but invaluable.

• Celebrate every success, no matter how small.

• Ask for help when you need it.

• The boys are capable of looking after themselves, so let them!

I hope in some way, you resonate with some of this and find it useful to hear my story.

Cholesterol - friend or foe?

Have you been for your mid-life health check recently? Many women at this time of life are diagnosed with high cholesterol. There’s good reason for this and it’s important to understand why.

Cholesterol is manufactured in the liver. It is responsible for repairing damaged tissue. Steroid hormones such as oestrogen, progesterone and cortisol are derived from cholesterol. As oestrogen levels are lowering at mid-life, it is not unlikely that we will have raised levels of cholesterol which is more of a problem in conjunction with high blood pressure, diabetes, obesity or a genetic tendency to gain weight around the middle.

Cortisol is one of our stress hormones and its main role is to modulate inflammation. The body is unable to metabolise the amount of cortisol circulating when chronically stressed. Cortisol then becomes dysfunctional and the result is actually increased inflammation. Not only is cholesterol needed for greater cortisol production but also to repair any damage to the tissues as a result of inflammation.

Food intolerances are inflammatory and are common in women at mid-life. Arthritis and rheumatism are inflammatory conditions also. Higher levels of cholesterol is necessary for the body to derive cortisol whose role is to modulate inflammation in these circumstances. Remember that cortisol is our friend until it gets out of control.

Stress is often the root cause of dis-ease and disease and this certainly needs to be addressed. Downregulating an overactive nervous system and developing skills to manage stress can reduce cortisol and thereby lower cholesterol.

If like me, you prefer to find a natural solution before going down a medical road, consider whether there is a source of inflammation that could be the cause of high cholesterol. Address that and you may find your cholesterol levels lower. It is important to get them checked again to take a different course of action should it be sensible or necessary.

References:

https://www.uscjournal.com/articles/menopause-cholesterol-and-cardiovascular-disease-0#:~:text=Menopause%20is%20associated%20with%20a,%2Ddensity%20lipoprotein%20(HDL).

https://www.health.harvard.edu/heart-health/how-its-made-cholesterol-production-in-your-body

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4263906/#:~:text=Cortisol%20is%20a%20potent%20anti,survival%20and%20avoidance%20of%20danger.

Celebrating Beltane, the Yogic way.

According to Glennie Kindred, “Beltain is a celebration of the fertility and rampant potency of the life force.” Beltane is one of the Cross Quarter celebrations between the Spring and Summer equinoxes. It is a time to celebrate growth and the vitality of the land.

A few years ago, I had the pleasure of being introduced to these celebrations that resonated far more than religious ones ever have. Pagan history embraced unions at this time and often reenacted the union of the horned god and fertile goddess to ensure a fertile land for growing the years harvest.

Fires were lit at Beltane to cleanse and purify. People used to walk their cattle through the smoke to bless them with health and vitality and couples would jump over the fire to pledge allegiance to one another.

I believe we should embrace every opportunity to celebrate nature. We have a place in it and we are nothing without it. So how might we celebrate Beltane though the Yogic lense?

The three lowest chakras can be seen to reflect the essence of Beltane. The root chakra (Muladhara) forms our foundation. It’s element is earth. The masculine is symbolic of roots penetrating the earth whilst the feminine draws energy and nutrients to flourish into a stable, beautiful form.

The sacral chakra (Svadhisthana) is for movement and flow and represents sexual energy. It’s element is water. The masculine is cleansing (like the fires lit at Beltane). The feminine is receiving and nurturing, she expresses passion.

The solar plexus chakra (Manipura) pertains to energy, strength and will. The masculine is willing and initiating. The feminine represents warmth and radiance.

Life force in Yoga is prana or the breath. Each chakra resonates to a particular sound. The root is Lam, The sacral is Vam and the solar plexus, Ram. Chanting these sounds helps to bring us into balance. Practices that are grounding, hip opening and activating help bring us into balance too. Practicing in nature would be a fabulous way of immersing yourself in the spirit of Beltane.

Hawthorn is the tree of Beltane. In medical herbalism, it is known as the heart herb for its beneficial properties that support the cardiovascular system. Traditionally, prayers were written on rags that were tied to the hawthorn. Perhaps an intention would suffice at the start of your practice. To end you could offer gratitude to mother Earth or offer loving kindness.

To find out more about Beltane and other ceremonies, I recommend reading Sacred Earth Celebrations by Glennie Kindred. More information on the history of Beltane can be found here: https://www.learnreligions.com/the-history-of-beltane-and-may-day-2561657

So you want to be a Yoga teacher...

Every time I hear someone say “I’m going to train as a Yoga teacher,” I want to say, “don’t do it.”

When I trained in 2009 you had to have been attending classes for a minimum of two years and practicing for 4 days a week! Most of us had been attending classes for much longer. Teacher training took two years (although for some reason Yoga teacher training is measured in hours and this was equivalent to 500 hours). You covered anatomy and physiology, philosophy, history and teaching practice which included pranayama and asana and began as soon as the course started and was also assessed in class with valuable feedback given. Yoga Therapy (for the mind) was another 500 hours and covered more philosophy, anatomy and physiology, pshychology and neuroscience and teaching practice and frankly put you right out of your comfort zone in a good way!

I’m not writing this to blow my own trumpet but out of concern that nowadays training is short and commercial; it’s the best way for Yoga teachers to make money.

I fear it is unethical to keep setting people up for failure. This may sound harsh but it is tougher than ever to make any kind of a living as a Yoga teacher; unless you are prepared to sell your soul to social media, or be an affiliate for a clothing brand (so long as you are prepared to bare all in skin tight leggings and crop tops). The pandemic has made it even harder now that everyone has discovered Adriene!

If you are passionate about training to deepen your personal understanding of Yoga, that’s wonderful. But if you want to start a career, research the training you do. Don’t go for convenience, go for duration and quality. It’s worth travelling to get the best teachers. Find a 500 hour training if you can and preferably one that gives you business coaching too. And be prepared to spend many years deepening your learning, not just in Yoga but also on how to run a business, marketing, photography and video, social media - it never ends!

Kathy Phillips wrote an article in 2007 giving a similar argument. She and I both trained with the London Yoga Teacher Training Group. Yoga Therapy for the Mind was a training given by The Minded Institute.

An exercise in adaptability.

Our ability to adapt to different situations depends very much on the individual. Some of us have a sensitive nervous system that requires nurturing. Others are more robust. The condition of our nervous system is determined to a degree by how stressed our mother was when we were in vitro but is also down to the amount of trauma and stress we have experienced in our life.

When we encounter a stressor, every system in our body responds. In order to return to a state of equilibrium (homeostasis), the nervous and endocrine systems have to adapt. We can help our internal recovery along by building mental strength and flexibility. Having a better understanding of ourselves promotes adaptability.

Write a list of circumstances which make you feel uncomfortable such as confrontation, being in a crowded space, driving on the motorway, meeting new people etc... Nothing triggering. As you write each one down, pause and notice how you feel in your body. What are the sensations? Where are they felt? Notice and be curious. Try not to analyse or push them away.

Now visualise the same scenarios differently:

• Breathe deep down into your belly.

• See yourself with your shoulders rolled back, your chest open and your head straight.

• Clench your fists gently. Does that help you to feel more powerful? If it fuels anger, instead of pushing it away, notice where you feel it and how?

• Feel your feet on the ground and ‘root’ down.

• What other physical posture could you take?

• Make a positive affirmation such as, ‘I can do this’, or ‘I’ve got this.’

Write down how you feel. Check in with your mind, body and breath. You may find it helpful to practice this visualisation before every situation with which you are uncomfortable.

Low level stress actually helps us to adapt. Each time we cope with an uncomfortable situation, we feel empowered and become more resilient physiologically and mentally. To strengthen your ability to adapt:

• Step out of your comfort zone regularly.

• Notice, change and notice the change.

• Remember that thoughts are not facts.

• Never base your present fears on past experience; no two situations are the same.

• Be prepared to bend your own rules be more flexible; your way isn’t the only way.

• Acceptance empowers you.

• Do not allow failure to stop you. We learn from our mistakes.

Here are some other tools which you may find helpful:

• Slow down - taking life at a slower pace allows us be aware of our experience and to recuperate from the challenges.

• Keep a journal - writing down our feelings helps put things into perspective.

• Practice gratitude - the brain has a negativity bias so force yourself to recollect the positives.

• Spend time in nature regularly; it is proven to calm and ground us.

If you feel you need some support on your journey, I’m here to help. Why not book a Clarity Call and we can chat confidentially about how to take you forwards.

Can you be too self aware?

One of the best things about Yoga is becoming more self aware. But is it possible to become too self aware? Self awareness can sometimes be perceived as narcissism. I think there are levels of self awareness, with disassociation at one end and narcissism at the other. In the middle is a healthy balance. So how do you get there?

Disassociation is common when you have spent your life trying to avoid painful feelings; likely from a traumatic experience or chronic stress. The brain’s way of protecting you from the pain is to keep the body in freeze mode and prevent you from feeling. To move beyond this may require talking therapy but at some point we need to connect with the physical feelings in the body. The process can be slow and disquieting but with safety measures in place, the end result is knowing yourself, understanding what these feelings mean and being resourced with skills to manage overwhelm and restore homeostasis.

If we navigate this road mindfully, we can find that middle ground. We can recognise what the body and mind require before it becomes overwhelming and if it does (which it will; life has a way of throwing us a curve ball sometimes), we can learn to be with the experience, not to resist it.

We move into narcissism when we over analyse; spend too much time wondering why we experience one feeling or another and endlessly talking about it. It’s a bit like googling every symptom you have and believing you are ill; the modern form of hypochondria and it’s boring for everyone around you. I know, I’ve been there! And you might too if you’ve been mentally unwell. It’s part of the natural process of getting to know yourself again. The important thing is recognising when to back off and return to the middle ground.

The beauty of being self aware is in the wisdom of the body. When you stay present to your experience, the body will guide you. When I get on my mat, I let my body and my energy guide me to where it needs to go. With support, time and practice, you can too. It’s an amazing place to be and very rewarding too!