GET CLEAR, CALM & COLLECTED IN 7 STEPS

GET CLEAR, CALM & COLLECTED IN 7 STEPS

Getting clear, calm and collected in 7 Yoga steps to stop anxiety. 

Yeah!! It’s finally spring for those in the northen hemisphere and autumn in the southern. My favourite seasons. The seasons of change and renewal. Also the seasons of increased Vata. Last weeks article was about emotions and how we can transform them through Yoga and meditation. This week we’ll be looking at anxiety from Ayurvedic eyes and what we can do specific to empower ourselves if we feel overwhelmed. 

  • Understand what causes anxiety
  • Learn how you can change your nervous system with Yogic practices
  • Use your diet and daily routine to balance your emotions and mind
  • Enjoy self care that will calm and centre your body, emotions and mind

Most of my teen and adult life I struggled with anxiety. Most who know me wouldn’t know it, because I was really good at acting like I was fine. I think a lot of us live our lives that way.


You probably experience bouts of doubts, worry, anxiety, panic attacks, emotions changing for no real reason. Or maybe You’re feeling stuck in flight or flight response and want to manage or even master this feeling.


Do feel like you have become a different person compared to how You used to feel?
I know I have many times… 
And You want Yoga practice and knowledge to become resilient and confident again. That’s exactly what I wanted and didn’t know how or what. But after years of trial and error, I have some tools that can make a huge difference. To do that let’s dive into what causes anxiety to better understand how we can remedy.

Anxiety and it’s Causes 

Medically, anxiety is the nervous system stuck in fight/flight response. The fight/flight response occurs when there is any stress, whether the threat is physical, mental or emotional. It releases adrenaline, a stress hormone, preparing our physiology to escape or fight. It diverts the blood away from the internal organs of digestion, regulation and growth, to motor muscles. If our body is flooded with adrenaline we can get stuck in this alert and ready f/f mode.  


(If stress is chronic and consistent over long periods of time, our adrenals become exhausted, medically called Adrenal Fatigue, better known as Burnout.)


Ayurvedically, anxiety is excessive Vata dosha in the nervous system. Vata dosha is the psychobiological function of movement within the body/mind complex. Vata is like Wind; movement, breath, life changes. Too much wind becomes erratic, cold and drying movement of our energy and emotional states and quality of our living.


Vata when balanced is expressed as positive mental and emotional states like creativity, joy, intuition, expansiveness and deep spiritual understanding. When imbalance due to excess, Vata creates nervousness, doubts, worry, restlessness, just like too much wind will do to your skin. Because like increases like, opposite decreases. Therefore, to remedy excessive Vata, we need to increase the qualities of rhythm, warmth and moisture and the heavy quality of oils, sweet foods and anything that is not light, cold and erratic.

How to Change Gears of the Nervous System with Yoga

Advice is all too often, ‘Minimise stress’. But when our nervous system is stuck in the fight/flight gear, it can be really hard to switch to the rest/digest response. Luckily Ayurvedic principles applied to Yoga is powerful and effective.
Therefore, like winds’ irregular movement causing waves on the lake’s surface, the mind becomes erratic when we lack routine, rhythm and regularity. This affects our sense of clarity, our energy levels swing and our emotions become unreliable. Now imagine a movement that is soft, smooth, rhythmic within your body, breath and mind. This is the pattern we want to teach our breath, nervous system and mental fluctuations.  Because this will affect our body, energy, emotions and mind. So the key is to go slow, smooth and softly in our day, practice, daily routine and any movement.

The 7 Simple Steps to Overcome Anxiety

The first 5 steps are to calm the nerves. The last one is to strengthen the nervous system.
Or download my Free PDF Yoga for a Calm Mind

1 Routine & Regularity

Eat regularly, wake up & go to sleep consistently, meditate, exercise and relax regularly. Find a rhythm that works well for You and stick to it. Prediction immediately calms the nervous system. Even symmetry and a clean and clear home will create a collected and centred feeling.


2 Stay Warm

Eat warm, oily food, dress warm so nerves are not constantly stimulated by chills. Warming the nerves engages the relaxation response, slows down the mind and grounds our emotional state. It switches us from fight/flight response to rest and digest response. 


3 Breathe Out Slow

Slow breathing calms the nervous system, but the out breath activate the parasympathetic nervous system- the part responsible for the relaxation response. So breathe in for 5 breathe out for 10, do up to 10 rounds. Don’t do retentions, they might trigger nervousness.


4 Grounding Yoga Poses

Any poses that are close to the ground, bringing the energy inward and down will ground the nervous system. Any open and spacious movement will only create more anxiety. So forward bends such as cat/cow, child’s pose, wind relieving pose, forward fold, and garland pose. Even just lying on the floor, and hugging the knees, is very beneficial and centering.


5 Self Care

Self care can’t be overstated for anxiety, we tend to worry and spend too much time in our head. The most grounding practices are a warm bath, oil massage and touch. After a warm bath with essential oils such as Jasmin, Rose or any sweet smelling oils, oil yourself with a warming oil such as mustard, sesame or almond and nourish the soul, through touch.  Touch is major healer of nervous sytem disregulation and anxiety. What every mother knows, when a child or baby cries nothing is more effective than holding, hugging to call the fears and sense of loneliness. More hugs and hand holding activates the relax response. Getting an oil massage its vital in calming the nerves. Also watch a funny film, allow yourself to indulge in an activity that will literally cheer you up.


6 Physical Exercise

This is huge! As a Yoga teacher for a long time I thought this was irrelevant for me, but human body is meant to run, walk and climb. Since 2 million years we have evolved to do just this. Therefore, when we do vigourous exercise our bodies are used to their full potential and that enlivens and awakens the natural intelligence of our bodies. Once the above routine calms your system, start jogging or doing a physical exercise that strengthens the entire body.


7 Proactivity

Being proactive means we do things to progress, not to perfection. Perfectionism causes paralysis and procrastination, cutting confidence. So its opposite is take action, see the fear and do it anyway. Anxiety is also associated to thoughts of the future, whereas depression is to do with the past.  So act on those thoughts of the future, don’t ruminate or become paralysed, just act. Don’t worry if you make a mistake, or someone doesn’t like you for what you do. You can’t please all the people all the time. We are human, not supernatural. Accept yourself and You will believe others are more accepting of You.

Now it’s time to turn ideas and insight into action. Write down in the comments below what You do to contribute to your anxiety and which steps you can take right now to remedy it.

Much Love,

Shira.

TRANSFORM EMOTIONS INTO POSITIVE ACTIONS

TRANSFORM EMOTIONS INTO POSITIVE ACTIONS

From waves of emotion to the sea of self confidence.

The waves of emotions 

Emotions are powerful. They lead to self-confidence when we know how to ride them. They strongly influence our body and mind. They create imbalance or vibrancy. Havoc or harmony, and manifest as confusion or creativity.
They affect our hormones, our mental state, our physiology and energy levels. 


The waves of emotions are created when the inner world meets the outer. The tides of energy exchange. The ebb and flow of the movement of life within us. Every sensation within your body is just an expression of these two ‘strangers’ meeting in myriad forms. 
Off course our fullest expression of any emotion is ultimately Love. But how often do we really feel this love with a capital L daily? A few seconds, maybe minutes at most. And wouldn’t it be great if we could feel a fuller version of that emotion or live, breathe, eat and sleep with more passion, contentment, satisfaction and surrender?  


Well we can. But first we need to understand emotions purpose.

The power and purpose of emotions 

Every emotion has a story to tell. Emotion is energy in motion. Emotions exist to propel us into action. Emotions are the connection between body and mind. The bridge, if you will. Whenever we interact with the world, the exchange creates energetic movement within the body.


We act in response to that energetic movement, E-motion.  


When emotions are positive, we feel harmony and enjoy and absorb that joyousness. But when negative, we usually react instead of respond. Emotions push us to honour our inherent intelligence. Our soul’s purpose wants to be honoured, heard, felt, valued, seen, and can be ignored, negated, supressed, surplanted, uprooted, or neglected, resulting in emotion. An unmet need.

The 5 difficult emotions and our respond-ability

Fear – or anxiety asks us to discern and then act upon the intentions and actions of others. When we align with that we create feelings of safety and trust.  
Guilt – asks us to look at our own intentions and actions. When we honour this, we create feelings of satisfaction and pleasure. 
Anger – or shame is our values, needs and desires being refuted, ignored or trodden on. It asks us to move forward, create change and transform that situation. When we see to this emotion, we create feelings of success, self confidence and autonomy. 
Sadness – asks us to stop, look, and listen to the grief, and feel what it is we are letting go of. When we feel this emotion, we create feelings of peace, contentment and Love. And a little wisdom, as we grow by letting go.
Suppression – asks us to speak our truth, to own our voice and express our values, ideas and opinions, even if thats not in accordance with public opinion. When we own our stance, needs and goals, this feeling makes way for creativity, openness and freedom, and self worth and acceptence become solid ground.  

Knowing the emotion allows us to create positive change

But often we don’t know what we’re feeling. Often we’ve been taught to supress, reject or ignore our emotions. Remember emotions are energy in motion, if they get stuck, energy becomes condensced and becomes a matter.  
Do this too often, too long, and they become toxic. They build up and get stuck in our tissues, organs and systems of the body and mind. Clogging our physical and mental perception and sensitivity. Clouded or insensitive to our feelings, when our emotional needs aren’t being met or expressed, we internalise those dynamics of relationship, relating and living.
Our emotional fire and desire dims, and we lose the ability to connect and relate. Emotions become toxic, often lifelong patterns. 
So what can we do?

4 Key steps to riding the emotional waves

1. Burning up the Build Up

We can burn emotional toxicity by building a healthy energetic fire.
As emotions are divine life energy expressed through us, we don’t need to suppress or reject these feelings. When we surrender, we release them. Just witnessing our emotions, their rise, fall and dissolution, and our reactions and thoughts toward them, will dissolve them.


Now, even though we just have to sit with them, this is hard work. We need to be brave enough to feel and hold them, in all their velocity, intensity and uncertainty. And being with our feelings, and the burning sensation of it inside us, creates the fire that releases toxic emotions.
Doing just 5 minutes each day will build up our courage and self-confidence. 

2. Recognising Emotions

Once we’ve created the fire we want to begin to name the different emotions. This allows us to know what our inner world feels in response to the outer situation and act accordingly. We begin the process of transformation through discrimination. Then we don’t cheat ourselves or the other.


Feel what happens to your energy in relation to the external world. Does the person, situation or activity lift you up or pull you down? Does it move you forward or hold you back?
Take a few moments of time in your day to ask these questions when with others.

3. Hear Their Story

Emotions are always in the present, so what is THIS emotion telling you? Can you allow it to speak the whole story? Allow it to rise, swell, peak and fall away. Find out where it came from. Realise which past experience makes you feel compelled to suppress this emotion.


Then once you get past your own story in relation to it, feel its strength. What power does this feeling convey? How can you ride this wave? Feel it’s intensity, the direction it wants to take and the expression you can channel this into. Maybe in the form of movement in your body, maybe in creating a project or connecting with like minded people to create some change you feel compelled to awaken.

Honour the emotion. The stronger the charge, the bigger you can create, the further this energy can move through you and the world.
When you start to feel, recognise and express this energy, its like riding a wave that’s moving through your core. When I realised this, it was a BIG DEAL! It means we can transform to create through feeling. This blew me away.


Next time a strong emotion arises, feel where you can take that surge of energy. Channel it into something creative.

4. Honour your needs

We need to feel, see and recognise our emotions to meet our needs. We need our needs met to feel ALIVE. And we need our emotions to meet our needs. So vital and key, they complement each other. It’s like a cycle, upstream or down.


Movement is a great physical need we have. We’ve evolved over 2 million years to walk, climb, run, dig, swim, dance and jump. And off course yoga! Taking all these different forms and expressing their energy! Doing this daily to feel fully alive. To let that divine life energy flow through us just as the spring breathes life into the woods and world!


Let Your aliveness guide you not your imbalances.


Needs are different for each person, but most of us need love, safety, nourishment, connection and purpose. When these are met, we can meet powerful emotions with calm, collected clarity and curiousity.


Self knowledge gives birth to self Love. When we know what we need, want, what we are great at and what we are crap at, we know what actions we need to take to move out of an emotion that limits us. Step Into Your Power & Beauty is a in-depth training to learn how to work with your emotions and turn them into positive actions.


So let’s ride the waves of emotion. Let’s ride the wave to self-confidence, vibrancy and manifestation of a world we want to live in. One where we’re emotionally intelligent, literate and empowered.


Let’s open ourselves up to a vaster range of emotions by first diving into the not so delicate and delicious ones 😉

Tell me, what do you do to ride the waves of your emotions?

Much Love,

Shira.