How to deal with loneliness over Christmas

How to deal with loneliness over Christmas

by | Nov 7, 2023 | Self-care

There are a few ways to deal with loneliness during the Christmas season.
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First, it's important to remember that you're not alone in feeling lonely. Many people struggle with feelings of loneliness during the holiday season, especially if they are unable to be with loved ones.
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Common causes for loneliness over Christmas

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There are many reasons why people may feel lonely during the Christmas season.
Some common causes of loneliness during this time include:
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Being far from loved ones.

Many people are unable to be with their loved ones during the holidays, whether because of work, travel, or other commitments. This can lead to feelings of isolation and loneliness.

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Losing a loved one.
The holidays can be particularly difficult for those who have lost a loved one. The memories and traditions associated with the season can be a painful reminder of what is missing.
Not having a close network of friends or family. Some people may not have a large network of friends or family to spend the holidays with, which can leave them feeling isolated and alone.
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Changes in circumstances.
Life changes, such as a divorce, a move, or a change in job, can leave people feeling disconnected and isolated during the holiday season.
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Financial stress.
The pressure to buy gifts and participate in holiday traditions can be stressful, especially for those who are struggling financially. This can lead to feelings of loneliness and isolation.
Overall, there are many different causes of loneliness during the Christmas season. The important thing is to recognize these feelings and take steps to address them as best as you can.
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Dealing with feelings of loneliness.

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Here are a few suggestions for dealing with loneliness during the Christmas season:
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Reach out to friends and family members.

Call or video chat with people you care about, and let them know you're feeling lonely. Chances are, they will be happy to spend some time with you and help lift your spirits.

C.onsider volunteering.

Many organizations need volunteers during the holiday season, and helping others can be a great way to take your mind off your own feelings of loneliness. Plus, it can be a great way to meet new people and make new friends.

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Make plans for the future.
If you're feeling lonely now, it can be helpful to look ahead and make plans for future holidays. Start planning a trip or a special event that you can look forward to, and use that as motivation to move through the current holiday season.
Take care of yourself. Loneliness can take a toll on your mental and physical health, so it's important to take care of yourself during this time. Exercise, eat well, and get plenty of sleep. And don't be afraid to seek help if you need it, there is always someone ready to help you. You never need to feel alone.
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You are not alone.
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The Christmas season can be a difficult time for many people, the best way to deal with loneliness during the Christmas season is to reach out to others and take care of yourself. Remember that you're not alone, and that there are people who care about you and want to help. By taking these steps, you can get through the holiday season and find a little joy and happiness.
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Laura Rowe | Align Lifestyle
10 Ways To Better Manage Your Stress

10 Ways To Better Manage Your Stress

by | Nov 7, 2023 | Anxiety, Meditation, Self-care, Stress, Yoga

April is Stress Awareness Month.
Stress is defined as a state of mental or emotional strain or tension resulting from adverse or demanding circumstances.
Here are ten ways to help you better manage your stress levels, increase your mood and improve your mental wellness.
You can access more via my YouTube channel here.

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Spend time in nature
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Step outside and unplug.
Notice the smells, the sights, the beauty, and how it makes you feel. If you can, kick off your shoes and connect your feet with the earth. Recharging in the natural beauty around us keeps us grounded and connected.
Having that change of environment, even for a short period of time can boost your mood and mindset, leaving you wanting more! Even having a dance in the rain will release endorphins and lift you higher.
Exercise / Movement
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Exercise releases feel good endorphins in the brain, boosting mood and mindset.
This can and will look differently for everyone. The important thing here is to move the body and release trapped energy and tension being stored.
Maybe go for a short walk, take a bike ride, go swimming, running, walk the dog, or try some seated upper or lower body stretches.
When we worry less about mobility and ability and more about the impact even just a little movement is having, things begin to feel more positive.
Practice mindfulness
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This is a great way to manage the symptoms of stress.
As an example, try mindfully becoming aware of your breathing. Slowing it down to a steady pace and noticing your breaths journey.
Sit comfortably and close your eyes if you feel comfortable. Start to Notice each inhale and exhale as it enters and exits your body, notice how that breath travels around your body. Notice how your body and your mind are reacting to that breath, and then notice how that breath exits your body. Continue to sit restfully for a moment.
This is having mindful awareness.
Prioritise sleep
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Getting enough sleep is key to optimal health and wellness.
If you are not in a healthy sleep routine you could try reducing screen time before bed, or not drinking caffeine a few hours before bed.
Setting a non negotiable sleep routine can make a huge difference when it comes to managing stress.
What would this routine look like for you? Maybe removing electrical devices from the bedroom, having an earthing mat on the bed, or using a seasonal lamp?
Tap into your creativity
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What do you enjoy? What lights you up and brings you joy?
What is it that gets your creative juices flowing?
This could look something like sketching, painting, cooking, photography.
Choosing something creative is an excellent way of getting out of your head and into your heart.
If you are struggling, maybe take up a new hobby you've always wanted to try? Maybe learning an instrument or growing your own vegetables for example.
Meditation
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In my opinion, meditation is one of the quickest way to reduce stress levels.
As little as 10 - 20 minutes per day can see a positive effect on mood, an increase in clarity, and an overall sense of lightness and ease.
When you cant control the things going on around you, you can control what's going on within you. The aim with meditation is to reduce reactions and move towards response, filtering out the external noise and moving the focus within.
Eat well
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A healthy, balanced diet can help to boost your mood. Including more fruit and vegetables, and possibly reducing meat consumption, as this can make you feel heavy and sluggish, as digestion takes longer.
Also drinking enough water and staying hydrated is key. All of our organs, including the brain, need water to function properly. If you are suffering with dehydration your body isn't running well, which can lead to a heightened state of stress on organs and muscles etc.
Step away from the busy
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Take a break where you can. The length of time isn't important, but a change of environment is.
Maybe visit somewhere new? You can take an afternoon for yourself; maybe coffee with friends, or a weekend away? This will look different for everyone.
Taking a break away from a stressful situation can help you to recharge, prioritise and gain perspective.
Yoga
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Yoga promotes relaxation, reduces stress and boosts mood.
Flexibility doesn't need to be an issue. Yoga is simply a moving meditation. Mindfully connecting your breath and body.
Try opting for a slower restorative practice rather than a fast paced flow.
My 15 minute Yoga stretch and flow can be a great place to start.
Reduce alcohol intake
Alcohol disrupts the delicate balance of chemicals and processes in your brain, affecting your thoughts, feelings and actions.
Try reducing the amount you drink on an evening out, or swapping out alcohol for a soft drink alternative. Taking an alcohol break has shown to have a huge impact on not just mental wellness but physical health too.
Be kind to yourself
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Have kindness and compassion for your humanness.
Remember to show yourself the same love and care you show to others. You are enough just as you are.
We so often forget to fill our own cup before sharing with others. Often running on 'empty' and hardly ever taking our own advice.
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And finally, Get some support.
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If you are worried about the affects stress may be having on your mental wellness don't be afraid to ask for help.
Speak to someone you trust or arrange a chat with your local GP who can point you in the direction of the right support

The Ayurvedic way to beat cold & flu season

The Ayurvedic way to beat cold & flu season

by | Oct 2, 2023 | Anxiety, Illness, Mindset, Self-care

Is it just me or does everyone seem to be suffering hard this cold and flu season?

As the colder months come towards us at speed I have decided to share with you my top ayurvedic tips to staying on top of your health this winter.

What is Ayurveda?

Ayurveda is the ancient sister science to Yoga. Its a healthy lifestyle system that has been used for more than 5000 years. It promotes good health and prevention of illnesses through lifestyle practices; such as meditation, yoga, massage, dietary changes an herbal remedies.

Ayurveda's main pillar of health is to reduce toxins in the body. Toxins can be formed internally from incomplete processing of foods, caused by stress, overeating low digestion etc. And also absorbed externally through breathing, drinking and eating.

The Ayurveda collective name for all different types of toxins is'Ama'.Preventing a build up of Ama is crucial for good health and immunity.

When your digestive fire, called'Agni', is low, digestion is poor. If this build up of Ama in the gut is not dealt with it can enter our circulatory system and transport around your entire body disrupting your biochemistry.

Ayurveda considers this build up of Ama to be a contributing factor to almost all diseases.

Healthy gut, healthy body and mind.

So what can we do to help?

Here is how I stay on top of my health in an easy and manageable way.

1. Eat warm foods

During the colder winter months our digestive systems are weaker. Try to avoid eating too much cold food during this season as it makes your digestive system work harder, potentially leading to stomach related issues and indigestion. Warm and easy to digest food is kinder on your body and helps you stay healthier.

2. Drink hot water

Now you will have head me talk about the positive effects of hot water if you have attended any of my courses or experiences.
It literally gives me life!
Drinking hot water throughout the day is the most effective Ama-removing approaches there is. As the hot water travels through your digestive tract it cleanses the digestive and elimination system dissolving Ama impurities.
Bonus, if you are unwell already, add ginger to your hot water and make ginger tea. It expels congestion, helps get rig of phlegm, reduces gas and bloating and supports good circulation. Throwing in a slice of lemon gives you that extra vitamin hit too.

3. Stretch and move the body

Gentle Yoga can really help you when you are feeling under the weather. And it doesn't have to mean roll out your mat and throw yourself into a pretzel.
Some ground based stretches or sitting in a chair for upper body stretches can be enough to release the stagnant energy manifesting in the body. This can open up your chest to help your lungs fill with new fresh oxygen, relieve stiffness and stimulate the parasympathetic system.

4. Breathe

Gentle mindful breaths are exactly what your body needs to clear congestion, enhance circulation and restore a balanced energy flow through the body.
Even if your nose is super stuffy, slowing down and taking a mindful breath can still work.
Takin in a deep, slow (so you don't cough) breath for as long as you can (aim for 6-8 seconds) and then just as slowly and mindfully blow that breath away until all of the stale air in your lungs is released. Repeat this for 2 - 3 minutes, twice a day.

5. Salt water gargle

This is an Ayurvedic favourite and super effective.
Gargling with warm salt water loosens any mucus in the throat and cleans out bacteria and germs too.
Half a teaspoon of sea salt or Himalayan pink salt into a cup of cooled boiled water and gargle for a minimum of 30 seconds. Repeating twice a day while you are unwell and then once a day for a week after you are better.
This works best on an empty stomach and is not recommended for anyone on a sodium restricted diet.

Did you find this helpful?

Have I peaked your Ayurvedic interest?

I have a brand new signature health programme launching soon that will show you how to take your personal health to the next level with a complete and bespoke, overhaul, without the hard work!

You will learn your bodies unique blueprint - personalities, tendencies and physical nature. Learning how to keep yourself in balance, mind, body and spirit will help you stay happy, healthy and free from dis-ease.

Give yourself the best possible start to the New Year!

You can join the waitlist here.

 

Love Laura x

Healthy Stress Management for Parents in a Cost of Living Crisis

Healthy Stress Management for Parents in a Cost of Living Crisis

by | Oct 2, 2023 | Anxiety, Parents, Self-care, Stress

Parents are often under a lot of pressure to juggle their work and family responsibilities, especially during the cost of living crisis.

The demands of budgeting, managing family life, and coping with the challenges of life can cause significant stress, which can negatively impact mental wellness and overall well-being, both for the individual, and the family as a whole. Therefore, it is crucial for parents to develop effective stress management techniques to mitigate the negative effects of stress.

In this article, I discuss five stress management techniques to help parents during the working day in the cost of living crisis. 

Prioritize Self-Care:

Parents often put their own needs last, but self-care is essential for managing stress and overall well-being. Prioritizing self-care activities, such as exercise, meditation, or even reading, can help parents reduce stress and improve their mental health. This can lead to increased mood, better mindset, and improved family life, as parents are better able to manage their stress levels and cope with the challenges of life.

Create a Daily Schedule:

Feeling overwhelmed with work and family responsibilities can contribute to stress for parents. Creating a daily schedule that includes work tasks, family responsibilities, and self-care activities can help parents manage their time more efficiently and reduce stress. This can lead to increased productivity, better budgeting, and improved family life as parents are better able to prioritise their time and focus on the most important tasks.

Connect with Other Parents:

Parenthood can be a lonely path, and social support is crucial for managing stress. Connecting with other parents, whether through online communities, parent groups, or playdates, can provide emotional support and a sense of community. By sharing their experiences and challenges, parents can gain valuable insights and support, which can lead to better improved family life, and reduced stress.

Practice Gratitude:

Gratitude is a powerful tool for reducing stress and improving mental health. Parents can practice gratitude by taking a few minutes each day to reflect on the things they are grateful for, such as their children, their health, or their job. This can help parents maintain a positive outlook and reduce stress, which can lead to improved family life, and increased productivity.

Take Regular Breaks:

Parents often feel like they have to work non-stop to manage their work and family responsibilities. However, taking regular breaks throughout the day can actually increase productivity and reduce stress levels. Short breaks, such as a ten-minute walk or stretching session, can help parents recharge their batteries and return to their tasks with renewed energy and focus. This can lead to better improved family life, and increased productivity as parents are less likely to make mistakes due to stress-related fatigue.

Parents face significant stress during the cost of living crisis, but implementing effective stress management techniques can help mitigate the negative effects of stress on productivity, mental health, and family life.

By prioritising self-care, creating a daily schedule, connecting with other parents, practicing gratitude, and taking regular breaks, parents can help keep their stress levels to a minimum, and cope better with the challenges of life.

Incorporating these techniques into the working day can lead to greater success and sustainability for parents and their families.

The role the Vagus Nerve Plays in Stress Related Illness.

The role the Vagus Nerve Plays in Stress Related Illness.

by | Oct 2, 2023 | Anxiety, Illness, Self-care, Stress

What is the Vagus nerve?

The vagus nerve is one of the most important nerves in the body. The vagus nerve is the longest nerve in the body that starts in the brainstem and extends all the way down to the colon, it plays a crucial role in regulating our autonomic nervous system, which controls our heart rate, respiratory rate, digestion, and other important functions in the body. By activating the vagus nerve, we can help to reduce stress and improve our overall well-being.

One of the most interesting functions of the vagus nerve is its role in the body's stress response. When we experience stress, the vagus nerve plays a key role in activating the body's "fight or flight" response. This response is important in helping us deal with immediate threats, but when it becomes chronic, it can lead to a number of health problems.

What role does the vagus nerve play?

Understanding the role of the vagus nerve and its connection to stress-related illness can help us better manage our stress and improve our overall health. Here are just a few of the benefits of understanding this connection:

  1. Improved stress management: When we understand how the vagus nerve is involved in the stress response, we can learn to activate it intentionally to counteract the effects of stress. There are many techniques that can help activate the vagus nerve, including deep breathing exercises, meditation, and yoga.
  2. Reduced inflammation: Chronic stress can lead to inflammation in the body, which has been linked to a number of health problems, including heart disease, diabetes, and Alzheimer's disease. Activating the vagus nerve has been shown to reduce inflammation, which can help prevent these and other chronic illnesses.
  3. Better mental health: The vagus nerve is also involved in the body's relaxation response, which can help us feel calm and relaxed. Activating the vagus nerve through techniques like deep breathing can help reduce anxiety and depression symptoms.
  4. Improved digestion: The vagus nerve plays a crucial role in digestion, helping to regulate the release of digestive enzymes and the movement of food through the digestive system. Chronic stress can interfere with these functions, leading to digestive problems like irritable bowel syndrome (IBS). Activating the vagus nerve can help improve digestion and reduce symptoms of IBS.

How to activate the Vagus nerve

Here are some ways to intentionally activate the vagus nerve:

  1. Deep Breathing: One of the most effective ways to stimulate the vagus nerve is through deep breathing. Slow, deep breaths can help to calm the body and activate the parasympathetic nervous system, which is responsible for rest and relaxation. Try breathing in slowly through your nose for four seconds, then exhaling slowly through your mouth for six seconds. Repeat this several times, focusing on making your exhale longer than your inhale. Always work within your own limits.
  2. Meditation: Regular meditation practice has been shown to increase vagal tone, which is a measure of the strength of the vagus nerve. Meditation helps to reduce stress and improve emotional regulation, making it an excellent tool for improving overall well-being. Try meditating for a few minutes each day, focusing on your breath or a particular mantra.
  3. Cold Exposure: Exposing yourself to cold temperatures, such as taking a cold shower or jumping into a cold pool, can help to activate the vagus nerve. Cold exposure stimulates the sympathetic nervous system, which can help to reduce inflammation and improve immune function. Start with short exposures and gradually increase the time as you become more comfortable.
  4. Singing or Humming: Singing or Humming can help to activate the vagus nerve, as it involves controlled exhaling and a deep diaphragmatic breath. It can also be a powerful way to release emotions and improve mood. Try singing along to your favorite songs or finding a chanting practice that resonates with you.
  5. Exercise: Regular exercise can help to increase vagal tone and improve overall health. Exercise has been shown to reduce stress, improve mood, and increase cardiovascular function. Aim for at least 30 minutes of moderate exercise each day, such as brisk walking, cycling, or swimming.

Incorporating these practices into your daily routine can help to activate the vagus nerve and improve stress management, leading to greater overall well-being. It's important to note that these practices should be used in conjunction with other stress-reduction techniques, such as getting enough sleep, eating a healthy diet, and practicing mindfulness.

Take out some time to learn more about this important nerve and how you can activate it to improve your health today!

10 Mental Health Benefits of a consistent Meditation Practice

10 Mental Health Benefits of a consistent Meditation Practice

by | Oct 2, 2023 | Anxiety, Meditation, Self-care, Stress

There are many benefits having a regular meditation practice can have in supporting mental health and wellness.

Have you heard about how incredible meditation can be for your mental health? Want to know more?

I have been practicing meditation full time now for almost 6 years. Before that I didn't have a clue what I was doing. I have taught my signature style fusion classes to students all over the world, and watched like a proud parent, as each one has grown and transformed through their own journey with their mental health, supported by their meditation practice.

There are just too many mental health benefits for me to list in one go, so I have chosen ten, for now. Take a look.

Here are ten mental health benefits:

  1. Reduces stress and anxiety: Meditation can help to regulate the body's stress response, leading to a decrease in anxiety and stress levels.
  2. Improves focus and concentration: Meditation can help to improve focus and concentration by training the mind to be more present and aware of the present moment.
  3. Increases self-awareness: Meditation can help to increase self-awareness by encouraging the practitioner to be more present and aware of their thoughts, feelings, and sensations.
  4. Enhances emotional well-being: Meditation can help to regulate emotions, leading to increased emotional well-being and a sense of overall happiness and contentment.
  5. Increases compassion and empathy: Regular meditation can help to cultivate a more compassionate and empathetic attitude towards oneself and others.
  6. Improves sleep: Meditation can help to improve sleep by calming the mind and relaxing the body, leading to a better quality of sleep.
  7. Reduces chronic pain: Meditation can help to reduce chronic pain by decreasing the body's perception of pain and increasing the production of pain-relieving hormones.
  8. Improves cardiovascular health: Meditation can help to improve cardiovascular health by lowering blood pressure and reducing the risk of heart disease.
  9. Boosts the immune system: Regular meditation can help to boost the immune system by increasing the production of antibodies and white blood cells.
  10. Increases feelings of gratitude: Meditation can help to increase feelings of gratitude and appreciation for the present moment, leading to a greater sense of overall well-being.

The health benefits meditation can have on the health of our body and mind is endless. So much more than the ten incredible examples listed above. If you would like to start your own regular practice or discover tools to help you better support not only your mental wellness but your physical health too, you can take a look at the website and book in a free consultation for some bespoke support.

 

Laura Rowe founder of Align Lifestyle