Resources and Tools
Try these Activities!
Journaling- as well as writing about your blessings and joys- reminding you of all of the resources you have to cope with the stress, which can be quite empowering.
Music-Research has shown that music has a profound effect on your body and mind. In fact, there’s a growing field of health care known as music therapy, which uses music to heal. This has been DOCUMENTED in cancer patients, ADD/ADHD, depression and even childbirth. The rhythmic beat can actually stimulate brainwaves. Breathing and heartrate can also be regulated.
Movement- dancing walking, taking an exercise class, going swimming- all these physical activities allow you to reconnect with your body. The movement allows your muscles to loosen, releasing tension. Physical activity also increases blood blow to the brain and releases endorphins, helping to combat stress and reducing the risk of depression, especially in the darker/colder months.
Socialization- your relationships matter- Social awareness is surrounding yourself with positive people. People who make you smile/ it is scientifically proven that Optimism, motivation and positivity can be contagious!
Mindfulness Exercise
Being mindful means being aware of your thoughts, feelings, and bodily sensations in your day-to-day. Practicing mindfulness is good for the body and mind, helps with focus and also changes your mindset.
take a few moments to begin with a mindful check in.
A mindful check in should be done DAILY- 2-3x a day
- Feel any sensations, any holdings, any tightness in the body
- Feel your mood, what do you currently feel?
- Find your emotions and acknowledge them
- Listen to how you are with awareness and accept whatever there is to be felt.
Lets try a mindfulness relaxation exercise now and see how it works with your body- see how easy it is to implement into your life no matter how busy you may be
- Sit on a straight-backed chair and close your eyes, let your shoulders drop and and your jaw open
- Focus on an aspect of your breathing, such as the sensation of air flowing into your nostrils and out of your mouth, or your belly rising and falling.
- Now widen that focus to include sensations around you. Becoming aware of sounds, temperature, even thoughts
4. As you continue to breathe let each thought or feeling or sensation float into your mind then float away. If you start to become concentrated on anything, go back to your breathing.
continue to let any thoughts rise and fall and be at one with your breath.
5. Go back to your breath, and pay attention to how it enters your body and fills you with life.
6. When you’re ready open your eyes and look around you and enjoy the moment
Creative Visualization
Visualization, or guided imagery, is a variation on traditional meditation that involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety. Choose whatever setting is most calming to you, whether it’s a tropical beach, a favorite childhood spot, or a quiet wooded glen.
Find a comfortable position sitting or lying down. Notice how you are feeling right now...physically and mentally.
Take a deep breath in through your nose, and release the breath through your mouth.
Take another breath, and allow your breathing to relax you as you exhale fully.
Breathe in gently... and as you breathe out, let the air carry the tension out of your body.
Continue to breathe slowly and gently as you begin to focus on relaxing your body.
Notice where your body is tense. Focus your attention on one of these areas. As you breathe, picture that part of your body becoming slightly more relaxed than it was before. With each breath, that part of your body becomes a little more relaxed.
Imagine what the relaxation feels like... tingly... soft... gentle... calm... loose... free... and let that feeling of relaxation grow.
Scan your body for any areas of tension, and for each area, let the relaxation soften the muscles as they give up their hold. Let the feeling of relaxation grow...spreading calm throughout your body.
Breathe in relaxation... and breathe out tension...breathe in calm...and let all the tension go as you exhale...
Continue to breathe slowly, and gently, deepening your state of relaxation more and more with each breath. Deeper and deeper. More and more relaxed. Calm. At peace
Now begin to create a picture in your mind. Imagine a place where you feel completely at ease. This might be a favorite place you have been, or somewhere you have seen, or it might be completely imaginary. It's up to you. Picture this place where you feel happy and calm.
Create the details about this place in your mind. Visualize the sights... sounds... and smells... of your place. Imagine how you feel physically. You are comfortable, enjoying the pleasant temperature... enjoying being still and relaxing or doing whatever enjoyable activities you participate in here...
Enjoy the way you feel in this safe place.
You feel calm and safe here. At peace with yourself.
Now it is time to leave your special place. Know that you can return here in your imagination any time to relax, feel calm and relaxed, and feel comfortable and safe. Take with you the feelings of acceptance of yourself, and belief in the self-esteem relaxation affirmations.
One... take a deep, cleansing breath in... and exhale slowly.
Two... take another deep breath... and exhale...
Three... you are feeling calm, confident, and refreshed.
Emotional Reality
Tapping into your own "Emotional Reality"
This can give you a clear image of how to move forward positively in your life.
This can help you build resilience through pregnancy and postpartum.
Try these ideas for getting in touch with your OWN emotional reality;
- When something is not sitting right with you, close your eyes with one hand on your heart, one on your belly and silently ask yourself, how do I feel about this?
- Try journaling how you are feeling and separate out the messages you are getting from the outside world from what you are feeling within.
- Spend time in nature and/or go for a walk. Listen to the sounds around you and let your mind drift.
- Work with a coach, therapist or someone who is there just for you!
(thanks to Vital Start Health for these tips)
Now Available online in print!
Work on your trauma whenever you need to with this guided book full of exercises. meditations and activities. Dr. Jill approaches trauma using the HeartMath tool and techniques such as birth story processing and grounding for Resolve to restore, recalibrate, reduce residual trauma, and regulate neurologically, physiologically, and emotionally